Parking Situation
You may ONLY park to the left of the entrance of our parking lot. YOU WILL BE TOWED if you park to the right. If that is full we have some overflow parking down the street. Go past the gym to Fort Henry, at the first light (Jackson Street) there is an old gas station. We pay for this lot so it is ok to park there!
I apologize for the annoying blasts about WODify, but we are working hard to get this all switched over.
1) A few of you have uploaded a picture and set up your account, but did not enter in your billing information. We need that to be switched over by you.
2) A few of you have not done a damn thing, so do it today. Just kidding, if you could set up your payment info that would be great though! If you did not get the email or need help just email us- community@crossfitfederalhill.com
FUN STUFF BELOW….
MOBILITY CLASS TONIGHT AT 5:30 with Coach Jamie. If you have been struggling to get back in the swing of things after the holiday, or you have trouble getting into those hard positions with the oly lifts, this class is for you! Show up at 5:30 pm!
Strength WOD
A1) Good mornings 5/5/5/5/5
Good mornings no score- focus on form
A2) Strict Weighted Pull ups Max in 30 Seconds x 5 (35/18)
Score = Total Reps
WOD
Barbell Lunges (115/75) (bar on back)
3…6…9…12…15…18….21
Each step counts as one, between each set complete 5 Burpees
9 min AMRAP
Score = total reps, including burpees
15 Lunges Completed = 65 Reps
18 Lunges Completed = 85 Reps
21 Lunges Completed = 114 Reps
24 Lunges Completed = 143 Reps
27 Lunges Completed= 170 Reps
The Morning Crew working hard, Rob L, Matt K and Hammer.