Tuesday, August 2nd, 2016

The 3rd Annual Throwdown For a Cause is on Saturday, August 13th.  We are switching it up this year and making it a partner competition! This is an in house only comp.  Any past or present member can compete. Partners must be m/m or f/f.  Sign up on the whiteboard in the front gym!  There will be scaled and RX divisions.  The event will start at 8 am and end at some point in the afternoon.

It is $25 per person to compete.  Pay the day of the event.  100% of the money goes directly to The Community of Strength Project.  The non-profit that we run out of CrossFit Federal Hill.  It is all about getting kids involved in CrossFit and setting them up for success after high school. If you can’t make it we are still happy to accept a $25 donation ; )

Can’t find a partner!? We will find one for you.  Seriously, just reach out if you need helping finding a teammate!

A little late, but here is our good looking July Foundations group! If you see these friendly faces in class welcome them into the community.  You remember how intimidating it was to step into your first few classes right? Make them feel welcomed!

Strength WOD

Assault Bike Test

1 Min Max Effort Calories

**The focus here is on the strength portion. But even though the Assault Bike Test looks short it should leave you exhausted at the end of 1 minute.**

 Don hitting a few lunges!