Monday, December 5th, 2016

COSP Toys for Tots Burpee Challenge

Saturday, December 17th

If you haven’t heard by now, the Community of Strength Project is a non-profit we run out of CrossFit Federal Hill.  We open up our doors to local students and kids who want to get stronger and faster.

Every year we hold a burpee challenge for them! This year our challenge will be held on Saturday, December 17th. Every dollar donated = 1 Burpee.  CrossFit Federal Hill will match every dollar donated. If we get over $500 the kids will divide the burpees with a partner.  In the past we have raised over $800.  Once we have this money I take the kids shopping.  They buy toys and we donate them to Toys for Tots.

This event does a few things.  The kids get excited/nervous to see how many burpees they are going to do.  It builds strength and character when they hit over 300 Burpees in a day.   The second piece, which is just as important, is going out, buying the toys, and giving them back to kids who need them more.  The pride and thankfulness these kids have during this event is like no other.

If you are interested in donating money to the cause, there’s a few ways you can do so:

  1. Bring cash or a check (made out to Community of Strength Project) into the gym and give it to a coach or leave it in the office in the back gym.
  2. Email costrengthproject@gmail.com and let us know your desired donation. Your card on file will be charged.

3. Visit our website and PayPal your donation.

We are an official 501-C3 so all donations are tax deductible!

Check out our Website here!

tots

 

Strength WOD

Take 20 minutes to find a new 1 RM Back Squat

WOD

15 KB Swings
20 KB Lunges
___ Double Unders
4 Rounds
Fitness: 35/26 (30)
RX: 53/35 (40)
RX+: 70/53 (50)
12 min Time Cap
Coaching Tip: Our focus today is on the Back Squat.  It should take you about 10 minutes to get up to a solid working set.  Then start hitting sets of 1 and 2 before taking about 3 good attempts at a PR.  Make sure you have a spotter or ask a coach!  The time cap for the WOD is aggressive. Choose a load you can move and a DU progression that you can handle.

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