Dave Ross one of our Original Members here at CFH has been working hard an event he is throwing this weekend! Check it out – Black Tie Baltimore
This is a local event happening this Saturday at the Museum of Industry to raise money for three non profits. CrossFit Federal Hill is a sponsor and is fully supporting this event anyway we can! Jump on the link above and get your tickets!
Since CFH is sponsoring the event, all CFH MEMBERS can enter the Discount Code “CFBT2015” after clicking on “Enter Password or Discount Code” for a special discounted ticket price!
A few things other things…
We have a Level 1 this weekend so we will be closed on Saturday and Sunday open gym will be from 5:30 pm to 7:30 pm
If the bumper plates do not weigh more then the bar then you should not be dropping them from overhead. So two 10’s on each side of a 33 pound bar weighs 20 pounds, the bar should not be dropped form overhead. Our ten pound bumper plates are all breaking due to this issue so please be conscious of it in workouts like today.
WOD
Take 12 minutes to find heavy 3 Rep Power Snatch
(should be unbroken)
WOD
Open WOD 14.1
15 Power Snatch
30 Double Unders
10 min AMRAP
Fitness (65/45) (60 singles)
RX (75/55)
RX+ (same as above)
