**Remember no mobility class tonight**
**Barbell clubs is still on at 6:30 pm**
-2nd Annual CFH THROWDOWN FOR A CAUSE-
Date: Saturday, June 28th from 8am-?
Cost: $25, donated to the Community of Strength Project
Why are we pushing this damn competition so much? This is not a questions of raising more money, it is all about you. Last year people discovered how much harder they push when they are put on the spot. How heavy can you really lift? How fast can you really go? You will push yourself outside of your comfort zone, guaranteed. It is a chance to prove it to yourself! It is also a good time to mix and meet a ton of people from the CFH community! TODAY IS THE LAST DAY TO SIGN UP!
One concern people seem to be having about the competition is that it will take up their whole Saturday. We will run a tight ship! We will try to fire things off around 8:30 am…we should be wrapping up around 1 or 2. It will NOT be an all day event.
ONE LAST THING- If you do not want to compete we need volunteers for the day or half the day or an hour?! Email us community@crossfitfederalhill.com (anything would help?)
WOD
“Danny”
As many rounds in 20 min of:
30 Box jump (20/14)
20 Push press (115/75)
30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Sherri and Ben working through the WOD!
Barbell Club WOD
(Goes down at 6:30 today)
Squat Clean from the Blocks 3/3/3/3/3
15 min to find a 3 RM OHS
Max Strict Pull ups Rest 1:00 x 5 (score is total pull ups)