BACFAT is not the Greater Baltimore Affiliate League. New set up and new format. Check here for all the LEAGUE INFO!
Anyone can be a team captain. Just organize a team, sign up on the with the link above and show up to play! Lets try to get a few teams to represent CFH!
Soapstone trail head is in Patapsco park, we will be releasing more info on how to get there and where to park or if you have any questions just let us know! Head over to the WODify Calendar and reserve your spot in the OTB class! We need everyone who is going to sign up ahead of time please! We have a fun outdoor WOD planned, all we need is a great crew- head over and sign up today! FREE for MEMBERS!
Strength WOD
Deadlifts with a Clean Grip
3/3/3/3/3
(Should be more then your 1 RM Clean, no over under grip, all reps should be unbroken, build up in weight)
then Romanian Deadlifts
10/10/10
(Lower the load and hit 3 sets of RDLs)
WOD
9 Back Squats
7 Toes to Bar
5 Bar Facing Burpees
7 Rounds
Fitness 95/65 (10 sit ups)
RX 135/95
RX+ 155/105
18 min cap
( pick a load you can move quickly and go unbroken with)
(Bar starts on the ground for the back squats, if you do not feel comfortable lowering the bar on your back or if you have not done it before, PLEASE SCALE AND USE A RACK. The coach will go over all scaling options)
