Thursday, April 14th, 2016

This Friday we will not have a 6:30 pm class! JP will be hosting his lift off night at 6:30 pm! The strength class has come to an end and the group will be testing their 1 RM in the Back Squat, Deadlift and Strict Press. EVERYONE in the community is welcome to come, lift heavy and throwdown. More info on this coming soon!

We are planning to launch a gymnastics course at CFH with Coach Matt. This will be an 8 week course taking place on Thursday evenings for $50 a month. It will include 3 days of homework and a 60-90 minute class on Thursday evenings. The class will be for all levels, everyone’s homework and skill work will vary depending on skill level. The class will focus on body position and skill work progressions for pull ups, HSPU, Toes to Bar and muscle up work (all depending on skill level). Please email us: community@crossfitfederalhill.com and let us know if you are interested. If we get enough interest we will launch in May!

If today does not look like much of a workout, just come in and go as hard as you can on the first portion, you will not be disappointed.

WOD

20/15 Cals on the Assault Bike

2 minutes Rest

4 Rounds

Score = Slowest Round

**The two minute rest should be as close as possible to two minutes, but with five bikes people will be jumping on and off at different times, 20/15 Cals should take between 30 seconds and 1 minute**

Then

10 minute Cindy

5 Pull ups

10 Push ups

15 Air Squats

You will be fatigued for this portion, but that is the point. Can you maintain a solid pace on Cindy (whatever that is for you) while fatigued? It will help mimic the mile run for Murph.

Check out Josh’s kip. Here, he is in the arch position. You have probably heard your CFH coach(es) tell you to keep your legs straight and together in your kip. See how Josh’s feet and toes are together? This is what we are talking about!

WOD

What Are You Waiting For?