FRIDAY Dec 1st 2017

Come celebrate Todd’s 1 year with CFHI 🎉 keep up the hard work and dedication #Progress

Some ..or a lot of you have been with CFHI SINCE The beginning , Thank you for your loyalty dedication and love of CrossFit  our health and fitness has evolved let’s keep up the Hard work 💪🏽 #Ohana #LocalGrown  #FitFamilies

 

442BA109-14F3-4762-A2D3-B9E197449333

 

WARM UP 3X 10 each
RUN OR ROW
INCHWORM W PUSH UP
GOODMORNING
STEP UP
G2OH w/Plate
30 sec each leg Couch stretch

FIGHT GONE BAD STYLE
3 rounds of:
TOTAL MAX REPS
-Power Cleans 115/75
-Box Jump, 24/20
-Deadlift 115/75
-S2OH 115/75
-Row (Calories)
(*RXX 135/95)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s