Level 1 Seminar at CFH this weekend!
We will be closed this weekend for a CrossFit Level 1 seminar. Depending on how the weather is looking we might have some classes at Federal Hill Park Saturday morning- we will announce that later this week. We will have open gym on Sunday night from 5:30-7:30pm.
Unbound Muscle Therapy at CFH this Thursday!
This Thursday, James Barbosa from Unbound Muscle Therapy will be visiting CFH, giving out free 15 minute massages. James is an Athletes Muscle Therapist and works with other athletes and affiliates in the area. James’ focus is in helping athletes increase strength, range of motion, reduce pain and the risk of injury. If you are in the gym on Thursday swing by and get yourself worked on!
Skill WOD
Spend 10 minutes working on Pull ups, Chest to Bar or Muscle ups
WOD
10 Burpees
10 KB Swings
15/10 Cals on the Erg
3 Rounds
Rest 2 minutes
15 Burpees
15 KB Swing
20/15 Cals on the Erg
2 Rounds
Rest 2 minutes
20 Burpees
20 KB Swings
25/20 Cals on the Erg
1 Round
Score = Time
Fitness: 25/36
RX: 53/35
RX+: 70/53
22 min Time Cap
Coaching Tip: The skill work today is meant to help people of all skill levels. In order to use your time wisely listen to coaching progressions in the beginning of class and work on the skill of the movement. 9 minutes swinging on the pull bar and getting 1 chest to bar is not a successful session. Use the coaches for advice and help! For the workout, today is our non barbell day and our interval day. The goal here is to sprint, recover then sprint again.
Sam showing great extension on the rower!