Today is the last day to sign up for John P’s Goal Setting Course. Please email us community@crossfitfederalhill.com if you want in!
Check out JP’s Blog Post HERE if you want to learn MORE!
Coach Buck posted a question on facebook about new WODIFY pics and the winner was PETS! So post a picture of you and your pet or just your pet!
A word below from Coach Buck!
Coach Buck: Some of you might already know this, but I was offered a full time personal trainer position at FX Studios/Under Armour and I am starting next week. Due to certain constraints I will not be able to continue coaching at CFH, so I wanted to say a few things to my CFH family before I step down as a coach. It is impossible to put into words how much I love this community. I moved to Baltimore two years ago knowing only family, and CFH was one of my first stops. Now fast forward a couple years, CFH has become my home. Besides owning all the CF swag that Rogue/Hylete/Reebok has to sell, what I’m REALLY taking away from coaching are the lifelong friendships I’ve made, the early mornings I’ve spent helping half-asleep members get through an excruciating WOD, and the late nights getting members through that last final push after a long day. Working with you all has helped me realize my true passion which I now have the amazing opportunity to turn into a career, and for that I am forever grateful. I will still be a CFH member and will still be yelling in the back and having a good time, but still always feel free to come up and ask for help if you need it (my awesome playlist will always be available as well, FYI coaches). Battle of Baltimore will be my last day, so come throw down with me in classes this week (I’ll be coaching the Tuesday late night classes, noon classes on W/Th/F, and all the Friday night classes)! So to wrap up, a huge THANK YOU to everyone for being apart of my journey as I close this chapter and open up the next – you all are the best!
Geo: Alright, I won’t get too sappy, but I want to thank Coach Buck for all his hard word over the last year. He has grown as an athlete and a coach tremendously throughout his time at CFH. If he has impacted the way you clean, how many pull ups you can do or made you laugh while explaining the WOD say thanks when you see him this week! Since he is not leaving the gym we will still hear him scream like a caveman when he PR’s, drop weights while someone is trying to coach, and wear all the Rogue gear he can. Thanks for everything BUCK!
Strength WOD
WOD
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Pull ups
Push ups
Sit ups
Air Squats
Jake on Doubles, Maddie on Snatches