Month: August 2017

NoticeĀ 

Dear members and guests  Gym will remain closed till Monday due to maintenance work.  Sorry for the inconvenience caused. Regards  Team CFH 

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30th August 2017

WOD – for time  9,6,3 reps of  Thrusters – 135/95 C2B pull ups 15,12,9 reps of  Thrusters – 95/65 Pull ups  Thrusters – 75/45 Pull ups  After bash Core work Stretch 

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29th August 2017

WOD – for time 21-15-9-15-21  Deadlift – 185/135 Burpees  After bash Work on your weaknesses 

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28th August 2017

WOD –  AMRAP IN 30 MINUTES  30 Box jumps – 24/20″ 30 GTO – 45/25lb 30 WBS – 20/14lbs

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27th August 2017

Active resr  CFH Running club at 5:30am  14k  Or  Rock climbing at IMF at 5:30pn 

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25th August 2017

WOD – Seven – bench mark 7 Rounds for time –  7 HSPU 7 Thrusters- 135/185 7 Knee to Elbow 7 Burpees 7 KB Swings – 32/24 7 Pull ups 

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22nd August 2017

Warm up  Dynamic  Skill All WOD – AMRAP IN 20 MINUTES  10 Power Snatch- 95/65lb 15 Wall ball shots – 20/14lb 30 Double Under 

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22nd August 2017

Warm up  GDW WOD – 1  Bent over row – 10reps x 5sets  WOD – 2 AMRAP in 12 minutes  10 back squats  10 push press  10 pull ups  Rx’d – 95/55lbs  After bash Stretch 

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