A) Take 15-20 minutes to build to a heavy 1rm Thruster from the rack
B) Drop to 50-60% of A and complete Thrusters: 3 sets of 10 reps
500m Row for Time
News & Events:
Fine people of CFH, as you may have noticed, the entire box got called out by Chris Margotti to do the #ALS #icebucketchallenge. This concept has exploded in recent days to raise awareness about ALS. We have 24 hours to do this but have been given a reprieve until Saturday morning. Here is the deal. We need a massive turnout. We need the whole box and any family you want to bring to show up by 11:30 am Saturday morning with a cooler full of ice water. As a group we will create a video dumping the water on ourselves and then calling out Jason Khalipa and his gym NorCal CrossFit to take the challenge. This is an opportunity not only to raise awareness about ALS but to support members of our own community who have been personally impacted by it. This is a big deal and will be posted for the world to see so let’s make it count and show everyone how awesome this community is. Time to step up CFH. I know it is short notice but let’s get this done.