Musta Thrusta + Sat MIDNIGHT WOD!!! Fri, Aug 28th.


NEXT SATURDAY NIGHT, SEPT 5th, JOIN US FOR A MIDNIGHT WOD!!
It’s a 70s theme with tunes and booz to follow the WOD. Bring your bellbottoms and platform shoes (Robby, those are clothing items worn back in the stoneage before you were born).
Warmup starts at 11:30pm. WOD starts at Midnight sharp!
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Friday’s Warmup:

DJM+ 10 squats
2 rounds
5 Front squats empty bar
5 Push Press empty bar
Warm up Thruster

Friday’s WOD
8 sets of 2 Thrusters at 75% 1 rep max
REST ONLY 45 sec between sets

Rest 5 min
How many wallball shots can you complete without breaking? Winner gets a CFHR black t-shirt (top guy and top girl get shirts)
Guys: 20# above blue line (completely above)
Ladies: 14# above red line (completely above)
Depth must be below parallel and ball completely above line (can see entire line beneath ball) on a rep to count
Cannot scale to compete for shirt. All counters must be valid (above line)
LIVE STRONG AND FUNKY!!!

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