Thursday, November 8th, 2018


“Hit the Deck” 
Retest from Friday, April 27th, 2018
30 Dball Over the Shoulder

90 Wall Balls

Directly into
25 Pull ups
75 Air Squats
2 Rounds
Directly into
20 Burpees
60 Double Unders
3 Rounds


400/300 M Row
15 DB Floor Press
400/300 M Row
15 DB Strict Press
400/300 M Row
:30 Low Plank
3 Rounds
30 min Cap
***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!
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