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7/6/13

 

 

News & Events

Open Gym only This Saturday For HOPE!!!

CrossFit For Hope will be performed at CFH this Saturday from 9-11am.

CFH Pool Party!!  Sunday, July 7, 2013 2pm @ Butch and Linda’s.

Sunday open gym is cancelled for this weekend.

 

WOD

” Hope For Cures ”

“HOPE FOR CURES”

THREE ROUNDS OF:

BURPEES

75 POUND POWER SNATCH

BOX JUMP, 24″ BOX

75 POUND THRUSTER

CHEST TO BAR PULL-UPS

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep

Extra Credit:  12 KBS OTM X 10 or 100 meter sprint every 30 seconds for 10 minutes.

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