Call Us: 609.915.8516

Friday June 22 2018

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How to Order Your New CFH Shirt:

  • As alway, thanks to 6am Carlyn for the designs!
  • Shirts are Tri-blend.
    • Pride Tank is a unisex cut
  • $25 / per shirt
  • Orders due by June 25
  • Payment can be check or cash and can be after June 25.
  • Order via google doc, form on chalkboard at gym or email KarenLavallen@gmail.com

WOD:

Part 1:

Spend 8-12 minutes, practicing different Handstand / Push-up Variations (Complete as an EMOM after practice)

  • Handstand Walks
  • Handstand Push-ups
  • Handstand Holds
  • Handstand Push-up w/ Negative

Part 2:

In Teams of 2, Complete as You Go, I Go:

14 minute AMRAP

10 Alternating Dumbbell Snatches

10 Ring Dips

FORMAT:

  • Go as heavy as possible on the Dumbbell Snatch
  • Partner 1 completes 1 entire round of 10 Alternating Dumbbell Snatches and 10 Ring Dips. Then Partner 2 completes 1 entire round of 10 Alternating Dumbbell Snatches and 10 Ring Dips.
  • Score is total rounds and reps as a team.
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