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Tuesday April 17 2018

A big sigh of relief for all of our CPA’s and Accountant’s at CFH!


  • THIS FRIDAY! – April 20th, 2018 
    • 6:30pm Start
    • Great night, great  food, great company!
    • Sign up on Google Doc or sheet on the chalkboard!


12 min. AMRAP
10 Wall Balls #30/20
5 Bar Muscle Ups
10 Wall Balls
50′ Shuttle Sprint


  • Note the heavier Wall Ball prescription for today’s WOD.
    • Only use a heavier Wall Ball if you are proficient in hitting depth, target, large sets with your regular Wall Ball weight.
  • Use both sides of gym and targets on pull-up rig for Wall Ball Shots.
  • Utilize all three “lanes” for shuttle sprint
    • Lane 1: Open Gym side
    • Lane 2: Big side of Gym
    • Lane 3: Small side of Gym
    • The sprint is the full length of rig (down and back)
      • Athletes will sprint from where the whiteboard is located towards the boxes and back to whiteboard.


  • For Athletes not performing Bar Muscle Ups, perform:
    • Chest to Bar Pull-ups
    • Pull-ups
    • Jumping Pull-ups (10 reps)
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