6/30/2018

6/30/2018

Tomorrow will be Toni's last workout with us here at CFOH. She is one of the hardest working people in the gym. Her effort and dedication to her fitness is amazing. Keep up the hard work at your next location. Come workout with her one last time tomorrow morning. I have been told she will be at the 0900 class.

Workout of the Day:

1) Coach Led Warm-up

2) In teams of 2 complete a 30 minute AMRAP of
500m Row
40 Double unders
30 Wall Balls 20/14
20 Box Jumps 24/20
10 Man Makers 30/20

Notes:
1. This will be done as a relay. Partner “A” will start on the rower. Once they finish Partner “B” will begin the row. Continue moving through the stations in the same manner, only moving on to the next one if your partner has finished.
2. Double unders will be x2 singles for scaled.
3. If needs be you can sub the 500m row for a 400m run, but the row is preferred.
 
3) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277