FITNESS

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Dynamic

Coaches Choice

The W.O.D

A.1  Back Squat @ 22X1, 5.5.5, rest 60 seconds

A.2  Eccentric pull ups, 3 x (-1) amrap, rest 1 minute

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5 rounds of:

10 Ring Rows

30 m db front rack lunge steps

100m sprint

PERFORMANCE

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Dynamic

Coaches Choice

The W.O.D

A.1  Back Squat @ 22X1, 5.5.5, rest 60 seconds

A.2  Lean away weighted pull ups, 3 x (-1) amrap, rest 1 minute

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5 rounds of:

10 CTB pull ups

30m front rack lunge step @ 135/95#

100m sprint

COMPETITION

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Dynamic

Coaches Choice

The W.O.D

BARBELL CLUB

A.  HB back Squat, 3.2.1.3.2.1, rest 3 minutes *ass to grass
B.  KB bent over row w/ chains, 4 x 5/side @ 2121, rest 2 minutes
C.  Sled push @ max weight for 20 sec., rest 2:40 x 3
D.  Strict wide grip pull ups - 35 for time

ENDURANCE

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The next CFNHE planned race is the Branford Road Race on June 16th.  Register soon (link here) if you haven't already!  

 

Tabata Hills: 

8 x :20/:10 :30 sec slower than 5K pace. 

2 rounds and each round same speed

We will meet at the Wilbur Cross Track  We are running out of the parking lot and up East Rock.

Warm Up is the 800 Meters to Farnham Drive.  

Be SURE to wear your watch for this wod.  You MUST keep track of your own tabatas!!!

181 Mitchell Drive, New Haven, CT 06511

Get Directions

3 x (200m/400m/600m)

Your recovery time is your run time

THIS CLASS IS CANCELLED due to Memorial Day Weekend. On Monday we will have a special HERO WOD - MURPH.