Strength WOD
Back Squats
3/3/3/2/2
(Build up in load)
WOD
5 Front Squats
15 Sit Ups
30 Double Unders
5 Rounds
Fitness: 10 Front Squats (95/65)
Performance: (185/125)
Open: (225/155)
The WOD should be heavy today. Clean the bar up and hit 5 challenging squats. Go directly into sit ups and doubles.
Mike on doubles!
Thursday, January 18th:
Bring a Friend Thursday! Everyone is welcome to bring a friend to workout with them. Just make sure they register through these links: Federal Hill / Harbor East
Saturday, January 20th:
Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party! Sign up through this link.
Thursday, January 25th:
Coach Brittany will be launching her Nutrition Challenge. Find more information and sign up through this link.
Saturday, January 27th:
If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!