We are doing another big RX Jump rope order! If you want a new rope then check out RX Jump Ropes.
Go to the site and figure out what kind of rope you want, the color cable, handles and the length! Email that information over to brian@crossfitfederalhill.com! We need at least 12 people to order and I know about 5-6 asked me about it. All of the directions on how to measure yourself for a rope are on the site! Ordering as a group will give you 10-15% off the price of your rope.
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!
Remember today is specialty class day! Take advantage of it! Mobility class at 5:30 and Strength Class at 6:30.
Skill WOD
Wall Climbs 5/5/5/5
Toes to Bar 10/10/10/10
(Not for time, Alternate movements)
WOD
5 Pull ups
10 Hang Power Snatch (95/65)
15 Air Squats
15 min AMRAP
