Bright Spot Friday!
For this week’s bright spot, we want to congratulate all the CFH athletes that completed Murph on Monday. Murph is no joke. It is a workout that takes a great amount of mental and physical toughness to get through. There were many inspiring performances. Many of you hit your first Murph ever, others added weight or went un-partioned for the first time. Maria M. completed her first full Murph and while doing it happened to run her fastest timed mile ever. Congrats Maria and all those that came out on Monday.
Strength WOD
3/3/3/3/3 (build up in weight)
(Check the link above for a demo)
WOD
12 Back Squats
15 Toes to Bar
200 Run
4 Rounds
Fitness: 115/75
RX: 155/105
RX+: 175/115
**Ideally the bar comes from the ground, but please adjust and take from the rack if you do not feel safe.**
Fresh Start Challenge
Fresh Start Challenge crew- due to CFH being closed this weekend, we are hosting two park WOD’s Saturday morning at 8am and 9am. We will meet at the bottom of Federal Hill by The American Visionary Art Museum. You are all welcome to come out and join!
Quick reminder about today’s schedule– There will be 6:30am and 6:30pm Fresh Start class today. We will go back to our normal 6:30am and 7:30pm schedule on Monday.
Skill
10 Pull ups
10 Push ups
4 Rounds
-No score-
WOD
6 Push Press
9 Sit ups
12 Air Squats
12 min AMRAP
Melissa L. on Chest to bar!