The next 5 weeks will be crazy. If you have not experienced a CF open at Federal Hill it is an amazing, but slightly chaotic time. We ask all the athletes to be respectful of the coaches time and the class. If you can not make the team workouts on Friday evening you are welcome to do the WOD at anytime the gym is open. Just be respectful, If you need someone to judge a 20 minute AMRAP please do not start it at 7:30 am. Get up early and get it done before the morning classes are over. Remember the class will get first priority on equipment and space. We are lucky enough to have two areas for extra work once we shut the doors. Use them respectfully. Clean up all your warm up equipment, goat tape, wrist wraps, barbells, weights and water bottles after you destroy your workout.
Skill WOD
WOD
500/400 M Row
20 Burpees
Coaching tip: Today’s work is gymnastics-heavy. As with all gymnastics movements go for quality over quantity or speed. The coach will go over progressions and modifications for all of the gymnastics movements we are using today.
Derek looking solid in the arch position of his kip!