Wednesday, December 26th, 2018

Adjusted Hours

December 26th: CFH Noon, 4:30 & 5:40 /  CFHE 4:30, 5:30 & 6:30pm
December 31st: 6:30am, 10:30am & Noon
January 1st: 11am class, 12-1 Open gym

WOD

40 DB Snatch
20 Box Jump Over
3 Rope Climbes
30 DB Snatch
20 Box Jump Over
2 Rope Climbs
20 DB Snatch
20 Box Jump Over
1 Rope Climb

18 min Cap

Progression option:
2 short climbs = 1 regular rope climb

CORE WOD

10 Hollow Rocks
10 Sit ups
10 Tuck ups
10 Second Hollow hold
rest 1 min.
4 Rounds

GYM NEWS

January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

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