WOD:
Complete the following for time of:
run 1 mile
row 1000m
run 800m
row 500m
run 400m
row 250m
Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out
*REMINDER* Upcoming Events at CFHSV this weekend
Saturday, August 31 11am: Rope Climbing Workshop! Please wear/bring appropriate rope climbing gear such as long socks, long pants, and shoe with good traction. Please sign up on MBO if you are a Silver or Gold Member, Bronze Members do not sign up, just come and your account will be charged accordingly.
Sunday, September 1: 3pm and 4pm classes will be conducting “Hotshots 19 Memorial Workout”. If you would like to donate to the cause, click on the hyperlink.
Monday, September 2: All regularly scheduled classes will be conducted as usual; however, childcare will be cancelled. Please make other arrangements for your children. Thank you!
Sabrina!!! Latham!! Looking good ladies 🙂
Those are some strong 9am ladies!
You go girls! You guys look fierce!
9am Hotties… You Go Ladies!
STRENGTH
CLEAN
75% X 5
85% X 3
95% X 1
135 across
METCON
FRONT SQUAT FRIDAY
5RFT
C2B X 10
FS X 10 (165/115)
BURPEES X 10
~25 min scaled
24:08 Rx’d what a way to start off your Friday on a long holiday weekend!
Great job Pat! You killed this one this morning.
25:43 rx
Thanks Mandy Mc for the extra push on the 400m run!!! I was done, not breathing, turning blue and she made me keep going!!!!!