FREE ROWING CLINIC THIS SUNDAY – CLICK HERE FOR MORE DETAILS
Are you looking for more ways to tell people about CFH!? How about this…
1) Grab a sticker (they will be upfront by the TVs)
2) Place it in the center of your Bumper
3) Drive through Federal Hill
In all seriousness, grab a sticker if you want one. We will not be charging $2 like most other places, so we ask that you only take one and actually put it to good use!
Mobility and stretching classes are becoming more popular at CrossFit gyms, but I have to say that most do not have TWO physical therapist teaching them. Not only are Jen and Melissa PT’s they work together to build on each mobility class, they look at and do the CFH programming, they see the way we move as a gym and try to find things that will help move better and stay injury free! Take advantage of it and show up to mobility class!
Mobility Tonight at 6:30 pm: Last week you mobilized muscles and tissue through the front of hip and leg (among other things), this week we focus more on the back: low back, glutes and hamstrings. Be prepared for some posterior chain exercises as well: get loose then strengthen up those muscles!
Strength WOD
Back Squat 10/8/6/6/6
WOD
20 Power Snatches
25 Burpees (touch a target)
50 Air Squats
2 Rounds
Fitness 75/55
RX 95/65
RX+ 115/75
