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Saturday, September 4 2021

Posted by Mandee on September 3, 2021   |   8 Comments

 

 

21min AMRAP:

21 Calorie Row/Bike or 400m Run
15 Burpee Box Jump Overs   24/20   RX+30/24”
9 Wall Walks   MRX 20/18”
6 Front Squats   135/95   RX+165/115   MRX 95/65

3 Shoulder to Overhead

6min Isometric EMOM Challenge:

Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall 25/15lb plate

Min 3 = Bar Hang
Min 4 = High Plank Hold
Min 5 = Hollow Hold
Min 6 = Low Plank Hold

*must go straight from hold to next in order*

 

CFHSV Running & Endurance WOD:

800m run, rest 1 minute

400m run, rest 30 seconds

800m run

rest 2 minutes

600m run, rest 1 minute

300m run, rest 30 seconds

600m run

rest 2 minutes

400m run, rest 1 minute

200m run, rest 30 seconds

400m run

 

 

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Labor Day Schedule!

Monday, September 6th: 7am, 815am, 915am, 1130am and 1230pm classes

All other classes are canceled. 

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8 responses to “Saturday, September 4 2021”

  1. chef T says:

    Griff… what a guy. Looking forward to becoming better friends!

  2. Duke says:

    2+1 rx run

  3. CJ VK says:

    3+7 rx (row)

  4. Justin says:

    2+43 rx bike

  5. Bailey says:

    3 rx+ (Row)

  6. Nathaniel says:

    3 + 5 scaled

    – 400m run ( rx😜 )
    – 15 burpee box jumps @24” ( rx😜 )
    – 20 one arm DB strict press @50lbs
    – 6 safety bar squats @185lbs
    – 10 one arm strict press @50lbs

  7. Kim G says:

    8AM Wod: 1+38 rx (run)
    9AM R&E w/Carolyn

  8. Mandee says:

    3 + 37 RX+ row