Call Us: 609.915.8516

Thursday June 21 2018

CFH goes to the Beach! Sunday, July 15, Asbury Park. If you plan on coming, please let us know!

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:

10 Rounds for Time:

21 Unbroken Double Under’s

1 Rope Climb

14 Dumbbell Hang Clean and Jerk #50/35 (7 Each Arm – CrossFit Open Format)

1 Rope Climb

7 Burpees

FORMAT:

  • Today’s workout should be completed in less than 22 minutes.

SCALING:

  • Double Under’s:
    • Complete mask Single Under’s or Double Under’s in 20 seconds
  • Rope Climbs:
    • Complete 3 Strict Pull-ups or 3 Ring Rows for 1 Pull-up
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