Strength WOD

Take 15 minutes to find
heavy Set of 3 Overhead Squats

WOD

50/40 Cals on the Rower
25 DBalls over the Shoulder
50 OHS

Fitness: 45/35
Performance: 95/65
Open: 115/75

DRIVE

5 minutes on 1 minute off for 30 minutes
400 M Run
15 Burpees
15 Wall Balls
15 Sit ups
Max Single Arm DB Hang Clean and Press

***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!