Remember we are closed tomorrow for a Level One. We will have open gym on Sunday night from 5:30 pm to 7:30 pm!
We will have NO park classes, but you are welcome to head over to CrossFit Cove in Columbia for any of there morning classes!
Allie’s Dad Hikes through Nepal
I am sure many of you have heard about the devastation in Nepal at Everest base camp. Well, Allie’s Dad, brother and friend were in the middle of a trek to base camp when the earthquake struck. Doug, Tim and Slider are all ok and suffered no injuries. They were about 6 days out from base camp somewhere between Kathmandu and Everest. After the dust settled they set out on a mission to help with the relief effort in these small villages where the just trekked through. Doug set up a non profit years ago to help fund students who wanted to do volunteer work in Third World countries, so through this non profit they are accepting donations to help with the relief effort in Nepal. The unique thing about these donations is they will go to help the small villages between Kathmandu and Everest. Most of the national relief effort has focused on Kathmandu and base camp, which is great, but Doug and Tim are hiking through places that have not received any aid days after the devastation. They started a Go-Fund me page to help rebuild the villages’ schools, homes, orphanages and tea houses, as well as provide health care and other aid to the people who live there. CrossFit Federal Hill has donated $500 to the cause- thank you for all the support in making this possible!
To donate more go here- Help Remote Villages in Nepal
A great article in the Portland Herald – Maine hikers caught in Nepal turn to a new mission: Helping remote villagers
The CFH Community Rallies to Clean up Baltimore
Brian D is organizing a CrossFit Federal Hill community event here in Baltimore to help rebuild after the events that occurred. He is reaching out to the Sandtown Habitat for Humanity to coordinate a date a time where we can come together as a community and show our support in helping rebuild Baltimore. When we have dates and times I will post them on the blog and we will have a sign up board inside the gym. Thank you for the overwhelming response to this!
WOD
5 Clean and Jerks
5 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
1 Mile Run
5 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
5 Clean and Jerks
**30 min Cap**
Fitness 135/95
RX 205/145
RX+ 225/155
We did this workout on Monday August 25th 2014! Lets see how much our fitness has improved. Check WODify to see your previous time. Just go to the whiteboard and switch the date. We did not have an RX+ option last year though…
