We have a few events coming up here at CFH!
Saturday, July 20th is the CFH Throwdown for a Cause!
There are a few spots left! We especially need scaled Men! We also need volunteers, please email community@crossfitfederalhill.com if you can help!
Athletes should show up at 8 am! WOD #1 should kick off by 8:45 am and we plan to wrap it up around 3 pm! There will be three workouts that will be released on Tuesday July 16th!
If you have not paid, please bring $20 cash to the gym. There are a few spots left the absolute final day to sign up is THIS Friday July 12th.
On Friday July 26th at 6:30 pm we will be hosting the Baltimore Affiliate League Event
Each gym is allowed to have one RX team and one scaled team. The teams consist of 4 athletes (two male, two female). Our gym will face another gym in a head to head match up. In two weeks another gym will host the event and we will face off head to head against another team. There are a total of 12 teams that will be split into two divisions. At the end of the season (not sure how many weeks it is) the top two teams will face off for the championship. The teams may switch week to week! You are representing the gym for 1 week then another team can be assembled or the same people can go.
I have already registered a scaled team and an RX team for CFH. Now we need team members for week one (Friday, July 26th at 6:30 pm). The cost is $25 per person.
If you want to be on team CFH do not hesitate. The first four people to email community@crossfitfederalhill.com will be placed on the team for Friday, July 26th! If you complete workouts at the gym RX you are on the RX team if you scale the majority of the WOD’s at CFH you are on the scaled team.
Strength WOD
A1) Power Cleans 3/3/2/2/2
Complete all of your heavy power cleans before moving on to OHS
B1) OHS 3/3/2/2/2
WOD
Power Clean (155/105)
KB Swing (70/53)
12-10-8-6-4-2
-For Time-
12 min Cap- (this should be a sprint)
Big Class for the 4th of July WOD!