Stallions
From 0:00-10:00:
21-15-9 For Time:
Chest-to-Bar Pull Ups
Burpees to ~6″ Target
From 10:00-20:00:
21-15-9 For Time:
Kettlebell Swings (70/53lbs)
Ring Dips
Colts
From 0:00-10:00:
21-15-9 For Time:
Pull Ups (Band assisted or reduced reps as needed)
Burpees to ~6″ Target
From 10:00-20:00:
21-15-9 For Time:
Kettlebell Swings (53/35lbs)
Ring Dips (Band assisted or reduced reps as needed)
Mustangs
From 0:00-10:00:
21-15-9 For Time:
Ring Rows – Increasing difficulty per set.
Burpees to ~3″ Target
From 10:00-20:00:
21-15-9 For Time:
Russian Kettlebell Swings (35/26lbs)
Box Dips (Toe assisted as needed)
Save the Dates:
Saturday, July 16th: CFIH Social!
Who: CFIH members!
What: Pool party fun! BYOB/BYOF!
Where: Check your email for location!
When: From 1-3pm.
Saturday, July 30th: Advanced Movement Clinic
Join us for our quarterly advanced movement clinic. We will be covering the muscle up, starting at 7:30am and running until 8:30am. Sign up in open gym! Prerequisites: Must have c2b pull-ups and ring dips.
Saturday, August 6th beginning at 10AM: The CrossFit Total
Join us for a special 1.5 hour class which will start at 10am and run until 11:30am. Test your 1RM Strict Press, Back Squat, and Deadlift. Time to ring the hell out of that PR bell! Get ready!
