CF Strength WOD

Back Squat
5 reps @ 70%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
6 reps @ 80-85%

CF WOD

____Row
20 Push Ups
15 Hang Cleans
4 Rounds
13 min Cap
Fitness: (95/65) 200 M
Performance: (115/75) 250 M
Open: (135/95) 250 M

DRIVE WOD

10 Burpee Box Jump
20 Alt DB Snatch
10 Weighted Step ups
20 Sit ups
24 min AMRAP
***Save the Date***
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s