We need another member for the Team Relay we had someone drop out! Email community@crossfitfederalhill.com if you are interested! Race day is October 12th!
We will be kicking off another “Paleo Challenge” in October. We will have a meeting at the gym at 11 am on Saturday October 19th. The challenge will start Monday, October 21st.
We release the full details of the challenge next week!
Strength WOD
A1) Back Squat 5/5/5/5/5
(work your way up to a heavy set of 5)
Then
B1) 10 Min to find a heavy 3 Rep Hanging Power Clean
WOD
3 Hanging Power Cleans (135#/95#)
20 Double Unders
6 Hanging Power Cleans (135#/95#)
20 Double Unders
9 Hanging Power cleans
20 Double Unders
….Continue to climb the ladder
6 min AMRAP
Brittany and Melissa L working their lunges