CFH will be closed on Saturday due to a Level One, but of course we will provide alternative options because we care about your fitness!
Saturday there will be an 8 am and 9 am class at the bottom of Federal Hill Park by the Visionary Arts Museum with Coach TR! Show up ready for some fun!
You are also ok to head up to CrossFit Cove in Columbia for their 8 am, 9 am, 10 am, or 11 am.
You have options so make it happen.
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This will be our last week in the Front Squat and Push Jerk Cycle. We will go a little lighter this week, de-load and prep to go heavy next week!
John P’s Back Squat, Deadlift and Press course had some interest, but we are a looking for a few more people who want to get stronger! The course will last 8-10 weeks and cost $100. We often hear people say they would have done the course, but the timing didn’t workout or I wish it was this. If you have any feedback or apprehension please email us and let us know. If you are interested or have any questions email John at jhpickering@gmail.com or Geo community@crossfitfederalhill.
Strength WOD
Front Squats 3/3/3/3/3
(With a 5 second pause in the bottom of each rep. Keep the load light so you can control it in the bottom. Build up in load.)
10 Perfect Push ups Between each set
(we are looking for slow and controlled movement in the push up with full range of motion)
WOD
Partner WOD
25 Burpees (each partner does 25, must be completed together, in unison)
50 Hanging Squat Cleans
25 Burpees (each partner does 25, must be completed together, in unison)
Max Hanging Squat Cleans
12 min AMRAP
-Score is total hanging squat cleans as a team-
(not including the 50 to start)
Fitness 95/65
RX 115/75
RX + 135/95
(The cleans should be a weight you can move through quickly, sets of 5 to 10)
