THE LAST CLASS TODAY WILL BE AT 4:30 pm due to snow! NO 5:30, 6:30 or

7:30 class tonight!

Do not forget guys night is this Friday at 6:30 pm! A few gentleman have informed me that they will be dressing up like men. So feel free to show up as your interpretation of man.

THE 2014 CROSSFIT OPEN

The most exciting five weeks in the CrossFit season is the open. We will encourage every single member to sign up and participate in the CrossFit Open! See how you rank in the world, see your improvement from last year and most importantly push yourself harder then you thought possible!

Go HERE Register for the Open, now and sign up under Team CrossFit Federal Hill!

The CrossFit is open is five weeks of fun workouts that we will host at CFH every Saturday at 11 am! The energy and atmosphere during these WODs is seriously awesome. If you can not make Saturdays it is ok you can complete the WOD during the week with someone judging you. We (the coaches) will be talking about the open before and after class. If you have any questions please let us know!

So far we have 11 people signed up (we hope to seriously increase this #). Check out our Team Page

Strength WOD

1 Strict Press, 2 Push Press, 2 Push Jerks

12 min to find a heavy weight in the complex above.

WOD

30 Squat Cleans (135/95)

30 Shoulder to OH (135/95)

30 Burpees

-For Time-

Jess H. on KB Swings!

Competitors WOD

Strength- Find a 2 Rep max Split Jerk

in 15 min

then

30 Squat Cleans (155/105)

30 Shoulder to Overhead (155/105)

30 Wall Ball (30/20)