Have you heard of Power Thru Physical Therapy!? Melissa and Jen T who are members here at CFH and physical therapist have opened up their own location at CrossFit Federal Hill. How convenient!
Check out their website HERE- Power Thru Physical Therapy
The MACC is going down this weekend in Columbia MD. It is a team comp and CFH has 4 teams going! Two RX and two scaled. Come out and support! More info HERE- MACC
Strength WOD
Deadlift 3-3-3-3-3
For today’s strength work find a heavy set of three and use the same weight for all 5 sets. Take about a minute between sets this will feel fast so your DL weight should be between 70-80% of your 1 RM.
WOD
20-15-10
Hanging Power Clean (115/75
Front Squat (115/75)
Shoulder to Overhead (115/75)
Who remembers those lunges!! I think three people told me they thought they literally tore their butt muscle the next day.
Katherine, Kim and Nicole working their max effort lunge during the 6:30 class.