Call Us: 609.915.8516

Friday April 21 2017


*CFH Potluck Dinner and Culinary Throw-down. All CFH Members and their families are invited to join us for a potluck dinner and food competition. Bring a dish to share or enter for judging or both! Prizes will be awarded for best appetizer, side dish,  entree and dessert. Event will be BYOB. Please RSVP on the google doc that was posted to the Facebook group OR the sign up sheet at the gym. Please contact Karen Lavallen or Alison Miller if you have any questions!


For Time: 20 min. CAP

30 Handstand Push-ups

40 Box Jump Overs #24/20

50 Push Jerks #115/75

40 Box Jump Overs

30 Handstand Push-ups


Handstand Push-ups:

1. Perform HSPU but lower reps (or time cap) to a number that can be completed in less than 3 minutes. For example, perform max reps (up/or equal to 30 reps) in 3 minutes.

2. Perform HSPU w/ 2 abmats.

3. Perform 1 Push-up + 1 Kick up to the wall = 1 rep. Complete max reps in 3 minutes then move on to BJO.

4. Substitute 30 Hand Release Push-ups for 30 Handstand Push-ups



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