In February CFH will donate 25 cents for every check in we get on Facebook to a certain charity. So download the app and get yourself ready to check in (creative check-in messages are highly encouraged) This will help us spread the word about CrossFit Federal Hill and give funds to people that are doing great things!
Instead of just picking the charity we want it to be decided on by the community. We would prefer to keep it local, but everything is fair game. Just email us community@crossfitfederalhill.com with your idea. The first five charities we get will be put out on a survey in the blog.
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We will be setting up a 30 day “CFH Clean Eating Challenge” on Sunday, January 10th. I know a few people in our Facebook Group started one on the 1st. Hopefully we can all come together for the initial workout and info meeting, even if you are a few days in.
We will host a WOD and info meeting on Sunday, January 10th at 10 am. If you are doing the challenge you will be encouraged to complete the WOD at some point, but it does not need to be on Sunday.
This obviously lines up with New Years, but also ties into the Battle of Baltimore and the CF Open!
There will be no formal weigh-ins, measuring and pictures. That is all up to you. There is no cost or winner, this is one is for support and personal results. As we all know, doing this as a group will provide plenty of support and accountability!
Strength WOD
Overhead Squat
8/8/8/8
(Build up in weight)
WOD
Open Workout 15.3
14 min AMRAP
7 Muscle Ups
50 Wall Balls
100 Double Unders
Fitness: 14 Pull ups, (14/10) 50 Doubles
RX: 14 Chest to Bar Pull ups (20/14)
RX+: As written above (20/14)
A big evening class working technique!