Athlete Spotlight!
Open Season is upon us! So we thought it was only right to give a shout out to some of the CFH Athletes who registered for their very first CrossFit Open this year! Let’s hear it for…
John F.
Molly B.
Christine W.
Joel A.
Brady D.
Matt K.
Catrish G.
Sean C.
Kelsey R.
John P.
Corryn W.
Cody S.
Rachel A.
Ryan P.
Erin M.
Hana M.
Sarah S.
If you signed up for the Open for the first time this year, and your name is not on the list above, make sure you selected CrossFit Federal Hill as your Team/ Affiliate! There is still time to sign up. Go to the CrossFit Games website to register. We will be releasing CFH Intramural Open teams on Monday afternoon!
Melissa L. on squat cleans during last year’s Open!
Strength WOD
Take 15 minutes to find a heavy 3 Rep Snatch
(Choose power or squat, write in notes; drop from the top of each rep)
WOD
18 Power Snatch
50 Double Unders
4 Rounds
Fitness: 75/55
RX and RX+: 95/65
Coaching tip: pick a weight that you can cycle through at least 9-10 reps on the snatches on your first round. Keep it light, and challenge yourself with form and speed on this one. If you are practicing doubles, give yourself 50-60 seconds per round to get as many doubles as you can before moving on to the next round.
Nothing completes a partner WOD like matching outfits.