Skill WOD

Max Reps in 2 minutes- Rest 2 Minutes x 3
Ring Muscle up
Kipping Pull up
Strict Pull up
**attack your weakness**

WOD

400/300 M Row
20 Walking Lunges Holding 2 DBs
15 DB Deadlifts
10 Toes to Bar
4 Rounds
17 min Cap

DRIVE @ CFH 6:30PM

New Test Workout – Make sure your record your scores!
12 min Cindy
5 Pull ups
10 Push ups
15 Air Squats
Rest 2 minutes
8 min Max Cals on Assault Bike
Rest 2 minutes
6 min Max Cals on Ski
Record each score separately!
***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!