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WOD

6
Aug

Wednesday 08/07/2019

21-15-9-6
Handstand Push-ups
8-8-8-8
Dumbbell Box Step Overs (35s/20s)
*90 Double Unders after each round. 

Box Brief – Don’t forget to sign up for ladies night WOD and Wine for this Friday! Sign up sheet is in the box!

5
Aug

Tuesday 08/06/2019

🤩NEW PRODUCT ALERT‼️
More info in box brief below!

Tuesday 08/06/2019
4 Sets
AMRAP 4
10 Medball Slams (20/14)
10 Calorie Row
Rest 4 minutes between AMRAPs. 

All. Out. Sprint! #lookseasyonpaper

Box Brief – New product available at CFPH, Buddy Lee Super Sonic speed ropes! These are the preferred jump rope of CFPH. Spins amazingly fast, cable is super ridged to avoid flopping overhead, and there is no slack in the adjustment areas of the rope. If you pre-ordered a rope they are ready for you, ask a coach and they will get it for you! If you did not pre-order no worries! We have plenty available in the office! 

4
Aug

Monday 08/05/2019

AMRAP 14
8 Push-ups
8 Front Rack Reverse Lunges (75/55)
*Every 2 minutes do 8 hang power snatches. Begin the WOD with 8 hang power snatches. Snatches are also (75/55)

Box Brief – CFPH Girls Night WOD and Wine is this Friday at 5:30pm! Sign up sheet is hanging in the box, friends and family welcome!!

3
Aug

Sunday 08/04/2019

*HERO WOD SUNDAY!

“Choe”

AMRAP in 35 minutes
Buy-In:
9 Man Makers (2 x 35/20 lb dumbbells)
11 Burpees
With remaining time, AMRAP of:
300m Run
27 Air squats
9 Handstand Push-Ups

This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan’s Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).

The significance of the rep scheme is as follows:
– 35 minutes (35 years old)
– 9 man makers and 11 burpees (enlisted for service shortly after 9/11)
– 300m run, 27 air squats, 9 burpees (killed on 3/27/2009)

1
Aug

Friday 08/02/2019

4 Rounds
200m Run 
1 Rope Climb 
200m Run with Medball (20/14)
10 Toes to Bar 

Double Under Class Average Results:
6:30pm: 45
9:00am: 40.25
6:00am: 38.56
7:30am: 26.6
4:30pm: 24.0
5:30pm: 16.33

Congrats 6:30pm! Great job everyone that was blast today! Loving the 1:00 double under PR’s! More practice to come!

30
Jul

Wednesday 07/31/2019

Every 0:30 for 20 minutes
1 Squat Clean 

*Weight is up to you, this will be a test of weightlifting and endurance. Choose a weight you can get to the bar and put out a quality squat clean every 30 seconds without a thought. Your goal is no failed reps. 

Box Brief – WOD n’ Wine girls night is August 9th! Sign up sheet is hanging in the box! Friends and Family are welcome!