Specialty class Wednesday is here again! 5:30 mobility and 6:30 barbell club, come get it in!
UPCOMING EVENTS AT CFH
SATURDAY JUNE 7th at Noon-Coach Jamie will be dropping nutrition knowledge on Recovery and Gains. This is a free seminar for all CFH athletes! Jamie is pursuing her masters in nutrition and has worked with all types of athletes doing one on one nutrition consulting. She will dive into how to fuel your body to recover fast and make gains. I am pretty sure at least one person a day asks me how to recover faster and get stronger! If that is you then I will see you at the seminar!
Saturday June 28th THE Second Annual CFH THROWDOWN FOR A CAUSE is going down.
DIVISIONS: Scaled and Rx’d
This is an individual competition-$25 per person.
We will encourage everyone to sign up! No surprises if you can do the movements that we lay out you will be fine in the WOD’s! Ring handstand push ups and 455 pounds deadlifts will not show up. We had a blast with this last year we hope everyone can participate!
Bring cash or check (make out to beastmode athletics) to the gym to reserve your spot. 100% of your donation will go to the Community of Strength Project! A non-profit we run at the gym for the students at digital harbor. They get a CrossFit workout 2-3 times a week, along with learning team building, and skills that will help them succeed in life!
Here are a few guidelines to help you choose which division to compete in. If you can not do something in the RX division then go scaled. If you are bad at something but can do it, then you go RX.
Scaled
5 Pull ups with a blue band
Deadlift 165#/105# (for reps)
Clean and Jerk 95#/65# (for reps)
Snatch 95#/55# (for reps)
Wall Ball 14#/10#
Single Unders
RX’d
3 Pull ups no band/Female 3 Pull ups Red Band
Deadlift 185#/#135 (for reps)
Snatch #115/75 (for reps)
Clean and Jerk 135#/95# (for reps)
Wall Ball 20#/14#
Double Unders
Toes to Bar
(for reps = you can do that weight in a workout)
Throwdown will start at 8 AM with…
Athlete check-in
Review of movement standards
Start First Heat (we will try to get it started ASAP so we can get started when it is cool out)
Strength WOD
Front Squat 5/5/2/2/2
(70% of your 1 RM, or above for your sets of 5 and 80% or above for your sets of 2)
WOD
30 Wall Balls (20/24)
15 Chest to Bar Pull ups
3 Rounds
A huge thank you to Ross M for getting things set up for the RWB WOD on Saturday! And thank you to everyone who came out to support a great cause!
Barbell Club
Backsquat 5-5-3-3-1-1