Call Us: 609.915.8516

Wednesday April 26 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!


“Come Up For Air”

3 Rounds for Time: (24 min. CAP)

36 Calorie Row OR 25 Calorie Bike

27 Hand Release Push-ups

18 Kettlebell Swings #70/53


*Pick Rower or Bike and stick with it for the entire workout.

*Kettlebell Swings are overhead.

*Go Heavier than you normally would on the Kettlebell Swing.


*Athletes should cap themselves at 3 minutes for Row/Bike Cals per round.

*The Push-ups should take no longer than 3 minutes per round.

*The Kettlebell Swings should take no longer than 2 minutes per round & should be completed in three sets or less.



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