This Friday, don’t miss CFH Goes Rowing! This coming Friday September 25th from 6 – 8pm, the Baltimore Rowing Club will be hosting a Friday Fun Row at the BRC Rowhouse. This is aimed for people of all ability levels so don’t be intimidated and miss out on this awesome opportunity. For more information, visit their Facebook page at: BCR Rowing. and when you’re ready to sign up, just click here: CrossFit Federal Hill Goes Rowing.
They team over at Boxpeditions are planning a trip over to Costa Rica. CrossFit and vacation all mixed into one! More info here
There will also be an info meeting on Saturday, 10/10 at 12:15 PM at CrossFit PUSH511 in Canton.
I am always looking for new ways to vary the programming. We have hit a 500 M Row before, but the last time we started the day off with it was over a year ago. For anyone who is looking at this thinking no biggie, please come in and pull as hard as you can for 500 M. It is an amazing test of endurance and power.
Endurance WOD
500 M Row (max effort)
Mobility WOD
WOD
25 Toes to Bar
20 Box Jumps
3 Rounds
Fitness 24/20 (40 sit ups)
RX 24/20
RX+ 30/24
*If you are going RX+ make sure you can handle a higher box*
