Confused about why we haven’t been posting the WODs lately? It’s a CFHW tradition! Every year we celebrate the holiday season with an advent calendar of WODs. Each morning the first class of the day gets to open up the little present that reveals the day’s WOD. So get your holiday cheer on and try to enjoy the surprise aspect! It only lasts 25 days. 🙂
Keep your eyes peeled for our little rodent ‘elf on the shelf’ who hides the WOD each day!
…it’s time! Get out your fancy attire and come celebrate with us!
Please RSVP below:
In case you haven’t taken his awesome class yet.. meet our new coach Shepherd Tate!
Shepherd has always had a strong interest in sports, playing baseball at the D1 level throughout college. In 2010, with baseball behind him, he began looking for something to fill that competitive void and quickly fell in love with CrossFit and the community it had to offer. In 2013, he opened his own gym in the heart of Downtown Memphis, CrossFit Hit and Run. After running the gym for two years he decided to head back to school to obtain his M.S. in Civil Engineering. During that time he continued to coach and learn all he could about CrossFit, weightlifting, gymnastics, and programming. He obtained his Level One Certification in 2011 and recertified in 2016, has obtained a CrossFit Gymnastics Certification, and attended a number of olympic weightlifting seminars. He moved to the Los Angeles area in 2017 and wishes to continue to impart his knowledge of weightlifting, gymnastics, and sport performance to those around him.
We’re excited to have him as part of the CFHW team! Make sure to check out his NEW 7AM LIFT CLASS ON WEDNESDAYS.
A. Dynamic track warm ups!
B. 7 Rounds:
-200 meter run
-Rest 3 minutes
Score = Total time & slowest 200 meter run
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
B. 0:00-15:00 minutes: build to a 2-RM Hang Snatch
15:00-30:00 minutes: drop back down to 65%, and then build to a 1-RM Snatch
*Make jumps of 5-10 lbs as you build loads.