Tomorrow we will be hosting a free fitness event at 2 East Wells at 10 am. If you are in the area and want to walk over or if you have a friend who has been itching to try CrossFit tell them to head over at 10 am!
The RX Jump Rope team will be coming to CFH for a Seminar on April 2nd from 2:00-5:00
Sign up HERE- RX SEMINAR
The CrossFit Open starts in exactly one week! Time to sign up so we can finalize our teams for the Intramural Open! What are you waiting for?! Below is a post from Ross. M. about his experience participating in the CrossFit Open.
I started CrossFit in the summer of 2013, so I missed the Open that year. Fast-forward to February of 2014 and I had talked myself out of participating in the 2014 Open for a myriad of reasons (didn’t think I was ready, not strong enough, can’t do some movements, etc.). I continued to bounce along on the CrossFit journey for another year and finally decided to take the Open plunge in 2015. Those 5 weeks honestly transformed my CrossFit experience. Up to that point, I didn’t truly understand the spirit of the Open and, really, CrossFit for that matter. I just showed up to class, did the work, chatted with a few folks and then went home. After last year’s Open, I am so much more engaged in the Community that CrossFit Federal Hill has created. Those 5 weeks showed me what CrossFit is truly about. Before the 2015 Open, I looked at it as “why enter the arena if I know I can’t win.” Over the course of the 2015 Open, I realized that it’s so much more than that. It’s about the personal and collective determination, camaraderie and encouragement that takes place each and every week when we step into that arena.
If there are any folks out there that are hesitant to sign up for the Open, I would just say this: There is an entire community that is ready to take that plunge with you. Embrace this opportunity to step outside of your comfort zone. You’ll be amazed at what you’re capable of and YOUR Community can’t wait to cheer you on.
Skill WOD
Let’s continue to build the foundation for our Split Jerk
Every Two Minutes for 10 Minutes:
1 Split Jerk into 5 Strict Press from the Split Jerk position
**The weight on the split jerk should be low, focus on a solid split jerk with a good landing. Hold the SPLIT JERK position and hit 5 strict presses from there. This will work strength in the jerk position and continue to hammer home proper technique with low weight.**
WOD
25 Alternating Reverse Front Rack Lunges
25 Push Ups
25 Hanging Power Cleans
2 Rounds
Fitness: 75/55
RX: 95/65
RX+: 135/95
Morning class huddle as the sun comes up!