Monday 7/16/2018

New CFH gear will be available for preorder starting Tuesday.   Ladies tanks and shirts on top and mens tanks and shirts on bottom.   $25 each.   Cash at time of order.   See Hall for any questions.

*Items designed by Kenzie Phillips

 

Warm Up / Mobility:  3 Rounds

Even- 10 Walking Lunges + 5 Hand Release Pushups

Odd- 10 Wallballs + 5 KBHP

Strength:  Thruster

Find 3 Rep Max

-Then drop to 50% for max reps

*Record best set of 3 and total reps at 50%

WOD

5 Rounds For Time

10 HSPU

12 Burpee Pullups 

14 KBS (53/35)

*18 Min Time Cap

*Sub Dmbl Strict Press for HSPU

Extra Credit

400m Farmers Carry

CrossFit Heights