Attention CFH Parents!
Sunday August 28th at 9am we will be hosting a special FREE class:
Toddler and Me Yoga presented by Yoga Tree studio! Class will be held at CrossFit Federal Hill.
The class will be free for CFH members and kids AND friends of CFH members can also come for free- adult friends who have kids, or even if you’re not a parent, bring a friend or family member’s toddler. Toddler and Me yoga is a great way to have fun and be active as a family!
The Cluster
The way we approach our strength work today is a little different than normal. Every four minutes you will complete four single clean and jerks. These should be four separate lifts- not unbroken or touch and go, you should take at least 10 seconds rest between reach rep. This approach is called a cluster. Between each lift you should reset and approach the bar with perfect form as if you were about to set a world record C&J. This will allow you to execute close to your one rep max with focus on form each rep. Complete each round at the same weight, but feel free to add weight between rounds. Your main focus during today’s strength work should be completing 4 perfect and heavy clean and jerks each round- in any remaining time you have complete one attempt at max unbroken strict pull ups.