The Paleo Chili Cook off is going down this Saturday, November 2nd. We have a few people lined up to cook, but this is your last chance to get in on the action. If you want to enter please email community@crossfitfederalhill.com! We will be sending an email out to all the cooks this week!
We are starting a new strength cycle today. We are going to bring it back to the basics. We have spent the last few weeks snatching, before that we hit heavy cleans. Now we will focus on the strict press and back squats. For the strict press we will work for a 1 RM for the back squat we will try to improve our 3 RM. We will spend 6 to 8 weeks on this cycle and we will hit these movements on Mon, Wed and some Fridays.
Strenght WOD
12 min t0 Find your 1 RM Strict Press
15 min to Find your 3 RM Back Squat
WOD
12 Push Press (115/75)
6 Burpees over the bar
6 min AMRAP
Coach Eric going HAM in the final WOD at the Charm City Throwdown as Coach Matt pushes him to finish