So there is a fun little competition happening next month. Maybe some of you have heard of wodfest, if not its a competition  that happens in Seattle at gasworks park. I think it would be cool if we got a couple teams to go represent CFOH. Everyone that I have spoken to that has participated in the past has said it tons of fun. As far as I can tell from the wodfest Facebook page it'll take part on Aug 16th. Registration isn't open as far as I can tell. I've been checking their website daily but nothing yet. So if your wanting to participate lets start figuring it out now so when registration does open we can just sign up. 

General Programming:

1) Coach led Warm-up


2) Take 15 minutes to work on handstand walks. If you can’t do handstand walks than scale accordingly.


3) For time complete

2000m row


1000m row


500m row



4) Mobility/stretching

1a) Tri-cep extension smash Pg 276-277 in “the book”

1b) Anterior compartment smash Pg 264-265 in “the book”


Competition Programming:

1) 1RM jerk from the rack


2) 3 rounds for time of

100 Double unders

10 1 Arm KB swings each arm 70/53


3) Mobility




1 comment (Add your own)

1. Mary wrote:
22 min and some change had some classics rock going and Coach Roy supporting me with the bear crawls👀

Wed, July 22, 2015 @ 6:51 AM

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