Independence Day Schedule
July 4th – One class- 9 am. It will be a partner WOD! Who will dominate the independence WOD!
July 5th- No am classes. First class will be at noon. (then regular schedule)
July 6th– Regular Schedule
July 7th– No Open Gym
July 20th CFH Throwdown for a Cause. Please Sign up by the end of this week!
WE NEED JUDGES AND VOLUNTEERS for July 20th! IF YOU WOULD LIKE TO HELP PLEASE email- community@crossfitfederalhill.com
Skill WOD
12 min to find your 1 RM Box Jump
(no running, not even one step back. Two feet on the ground and go!)
Air Force WOD
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
20 min cap
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap. Yes, you start with burpees on the first minute.
Nina and Stacey getting after front squats