Thursday, January 22nd 2015

As we mentioned, CFH is sponsoring a fundraiser party this Saturday down the road at the Museum of Industry – see link/blacktiebaltimore.com for details and use “CFBT2015” for a special discounted ticket!

For being sponsor we actually have TWO extra tickets to give away! First person to do 100 burpees for time and submit the video gets them!

Just kidding…first person to email me (community@crossfitfederalhill) gets them! Two free tickets for a great event this Saturday night!

Strength WOD

12 minutes to find a heavy 1 Rep Power Clean (then hit that same weight 2-4 more times)

(this should be about 80% of your 1 RM, keep good form)

WOD

10 Hanging Power Cleans

12 Deadlifts

14 Box Jumps

Rest 1 Minute

5 Rounds

-Score = Total Time-

Fitness (115/75) (24/20)

RX (155/05) (30/24)

RX+ (175/115) (30/24)

Have you seen the billboard directly next to the gym? Do you think they are trying to tell us something? Someone needs to tell that chick that smiling during power cleans is not part of the movement….

Lauren, Jess and Cassie working hard…