Upcoming CFH Events- Paleo Challenge Re-Test and Pot Luck Celebration- This Saturday, 11/23 at 11 am! Bring a dish so we can celebrate after the WOD.
1 year celebration party December 14th at 7 pm
Getting into the Holiday Spirit- Ty and Arnett are two young individuals that have been in the Community of Strength Project here at CrossFit Federal Hill since last year. They came up with an idea last week they wanted to discuss. They are so thankful that the CFH community has welcomed them in they wanted to raise money by doing a burpees. 1 Burpee = 1 Dollar. With that money they planned on buying CFH members toys for their children. I had share their original idea, but I altered a little bit. Instead of buying the CFH members toys for their kids they are going to raise money to buy toys for underprivileged children and donate them to toys for tots.
For every dollar donated they will do 1 Burpee each. CFH is starting off the donations with $100. If you want to donate just bring a cash or check into the gym and we will put it in the pot.
Strength WOD
A1) Back Squats 5/5/5/5
A2) KB Push Press with a 3 second pause at the top 6/6/6/6
B1) Romanian Deadlifts 6/6/6/6
(The RDL is a hard movement to be strict on, listen to your coach and do not go past your limits with mobility. If you are new, have not deadlifted much or do not feel comfortable with this then please do a regular deadlift)
B2) Single Arm KB Row 6/6/6/6 (each arm)
This is our first time with Romanian Deadlifts so if you want a more in depth explanation check out this video. Mark Rip explains the RDL.
Lauren T getting set and ready to pull