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Tuesday April 4 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!


Part 1: (EMOM Warm-up) 

Every Minute on the Minute x 10 Minutes:

Odd: Practice Handstand Push-ups for :45 seconds

OR Handstand Walks

*HSPU Scales:

  1. Handstand Hold
  2. Wall Walks
  3. Strict Dumbbell Shoulder Press

Even: Alternating between Left/Right Arm for :45 seconds

1 Arm Overhead Kettlebell Carry Left

1 Arm Overhead Kettlebell Carry Right

Part 2: 

With a Partner, Complete the Following each: 24 min. CAP

Row 100m

Row 200m

Row 300m

Row 400m

Row 500m

Row 600m


*Compare to last Tuesday, 3/28/17 and try to use the same partners and recall scores.

*Part 1 is to be completed after general warm-up

*Part 2: Each partner must row each interval. For example P1: Rows 100m, P2: rests. Then P2: Rows 100m, P1: Rest

*Score is total time that it takes to complete all rowing intervals. 

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