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Wednesday April 19 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 6-8 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: Strict Knees to Elbows for :45 seconds

Part 2: 30 min. CAP

With a Partner, Complete the Following each: 

Row 1,000m

Row 750m

Row 500m

Row 250m


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

*Part 2: Each partner must row each interval. For example P1: Rows 1,000m, P2: rests. Then P2: Rows 1,000m, P1: Rest

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

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