100,000 Meter Rowing Challenge
We forgot an athlete who worked so hard to reach 100,000 Meters in December!
Congrats to Sarah Matz for achieving this awesome feat!
CFH Clean Eating Challenge 2017, are you in?
Today is the last day to sign up! Ready to sign up, click HERE!
You can also email CrossFitFederalhill@gmail.com and we will get you registered!
Everyone who is registered will get a welcome email this Sunday with everything you need to know in preparation for the challenge! Meeting times and dates are below:
Kickoff Meeting on Wednesday January 11th, challenge ends February 15th
Biweekly Meetings during 6 weeks on Wednesdays @ 5:30pm: Wednesday January 25th, February 8th. Final WOD and potluck celebration on Saturday February 18th at 11am
Strength WOD
Split Jerk with a 2 second pause in the landing position (60% of 1 RM)
3/3/3/3/3
WOD
30 Burpees
20 Push Press
40 Back Squats
20 Push Press
30 Burpees
Fitness: 95/65
RX: 115/75
RX+: 115/75 (burpees over the bar)
DRIVE
From 0-10
50 KB Swings
100 Goblet Squats
Use any remaining time to rest
From 10-20
50 Sit ups
100/80 Cals (Rower)
Use any remaining time to rest
From 20-30
50 Push ups
100 Wall Balls
Use any remaining time to rest
Chris getting low on wall balls!