CFH 4 Year Anniversary Party
All members, past and present are welcome to join us in celebrating 4 years at CrossFit Federal Hill! We will provide drinks, light snacks, and a whole lot of fun.
Join us Saturday, December 3rd from 7-11pm as we transform the gym and celebrate all of your hard work here at CFH!
Please let us know you are coming by signing up through this link!
Strength WOD
Deadlift
Take 12-15 minutes to find a heavy set of 3
WOD
Every 4 minutes for 12 minutes
15 Deadlifts
400 M Run
Max Box Jumps
Load the bar with 60-70% of your 3 RM Max for the day
Coaching Tip: The strength work today will warm you up for the deadlifts in the workout. There is no Rx or scaled weight- pick a weight that is 60-70% of your 3 rep max for today. Your deadlifts should be done in well under a minute to allow time after your run for box jumps. Scale your run if you need to allow about a minute on box jumps your first round- this will decrease with each round.