**We are hosting a Level One CrossFit Seminar this weekend at CFH so we will have adjusted hours. We will have Saturday classes at the park 9 am and 10 am! DRESS WARM….and open gym on Sunday will be from 5:30 pm to 7:30 pm!**
Our two year party is approaching fast! If you are coming please sign up with the link below so we have enough food, booze and entertainment for everyone!
CrossFit Federal Hill’s Epic Two Year Celebration
Skill WOD
Use 50% of your 1 RM Split Jerk for..
Jerk Balance 5/5/5/5/5
Use 50% of your 1 RM Snatch for…
Snatch Balance 5/5/5/5/5
Great article from CrossFit Invictus on the Jerk Balance and the Split Jerk
In the above movements you can go from the rack or from the ground, the weight should be light and technique should be the major focus. If we lock in our footwork and our movements patterns with lower loads it will cause a dramatic increase in our overall strength as we move back up to heavy weight.
WOD
7 Pull ups
7 Power Cleans (115/75)
7 min AMRAP
Anthony, Ross, Eric and Fred in the back!
Competitors WOD
Same as above…feel free to go a little heavier…
then
7 Chest to Bar
7 Power Clean (135/95
7 min AMRAP