We are constantly working to improve your experience at CFH. First and foremost we focus on the coaching and programming, but we also like to fill you in on some of the upgrades to the facility.
-We realize the outside of the building looks about as crappy as someone doing the walk of shame at 9 am on a Saturday morning. Work should start on it this week. We are getting it scraped, re pointed and painted.
-We are working on a kids area (trying to find the right place) and Brian is going to the CrossFit Kids Seminar so we will be launching a program soon after that.
-Equipment, we have a few more bumpers on the way (10’s because everyone loves to stack 18 10’s on each side of their bar). We will be working to expand our dumbbell collection and add some competition bumpers in the future.
BACFAT QUESTIONS
The Event will be held on Saturday at 10 am at CrossFit Outsiders this week! (the venue and team will change each week)
Please email if you want a spot we still have some spots open! It is a quick fun event and a great chance to compete without taking up your whole Saturday.
WOD
OTMEM for 8 min
2 Clean and Jerks
(power or squat)
then…
10 Squat Cleans (135/95)
400 M Run
3 rounds
20 min cap
Melissa putting heavy things over her head!
Competitors WOD
Front Squats with a pause 3/3/3/3/3
(there is no time limit for the pause just pause in the absolute bottom of your squat)
A1) Snatch Pulls 3/3/3/3 (use 90-100% of your snatch)
A2) Snatch Drop 3/3/3/3 (use light weight and focus on the pull under)
then
12.5 and also 11.6
Thruster (100/65)
Chest to Bar Pull ups
7 min AMRAP
3,3,6,6,9,9,12,12….score = total reps