Tuesday, December 12th, 2017

Gym News:

Snatch Clinic- Harbor East (12:30-3:30- Sign up HERE)

Strength

Hanging Squat Clean

2/2/2/2/2 (70% of your 2 RM)

30-20-10

Front Squat

Box Jump Over

Fitness: 95/65

Performance: 135/95

Open: 175/115

Holiday Schedule:

12/14/17- Harbor East White Elephant Gift Exchange with Coach Park at Handle Bar Cafe (7:30 pm)

12/15/17- Federal Hill- White Elephant Gift Exchange with Coach Ryan at Delia Foleys (7:00 pm)

12/16/17 Crossfit Federal Hill Closed due to Level One (Crossfit Harbor East open to Crossfit Federal Hill members)

12/16/17 Burpee Fundraiser 9 am at Crossfit Harbor East- Donate HERE-(Scroll to the bottom of the home page)

12/16/17 Snatch Clinic- Harbor East (12:30-3:30- Sign up HERE)

12/17/17 Crossfit Federal Hill open gym from 5:30-7:30 pm

12/23/17 Normal schedule at Federal Hill. 9 am and 10 am only at Harbor East

12/24/17-Open gym 9 am – 11 am (CFH and CFHE)

12/25/17- Closed for Christmas

12/26/17- Federal Hill – Noon, 4:30 and 5:30. Harbor East – 4;30, 5:30 and 6:30

12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)

1/1/18- Federal Hill 10 am and 11 am- Federal. Hill 10 am only at Harbor East

1/20/18 FIVE Year Anniversary Party- Sign up HERE

1/27/18 Battle of Baltimore- 1/27/17 (CFH closed)