NO 6:30 PM class tonight because…it is Ladies Night! Come WINE and WOD with all the CFH woman at 6:30 pm tonight!
In the next few weeks we will be launching something new at CFH. This is not an add on for current members, but I will need your help with it. We are launching the CFH FRESH START CHALLENGE. It will be a 6 week challenge for women only. The goal is to get a group of ladies into CFH that otherwise would never step foot in a CrossFit gym. Over the next week we will spreading the word.
There are two things you can help with…
- Tell your friends! All the info to get start is in this link- CrossFit Federal Hill Fresh Start Challenge. Ladies will book a free interview with myself or Alexa to come see they gym and learn all about the program.
2. If nothing else please be friendly and welcoming to any new faces you see. I will post on the blog when the class officially starts. The classes will be separate from the regular class (like a foundations class). But remember how intimidating it was when you started? A smile and hello go a long way.
Oh and you have to watch the video below! Thanks to all the CFH woman who have already helped out with the challenge!
WOD
“Freddy’s Revenge”
5 Shoulder to Overhead
10 Burpees (touch a target)
5 Rounds
**We did this WOD on Jan. 9th 2015, check WODify for your score**
Fitness (135/95)
RX (165/105)
RX+ (185/125)
Skill WOD
-NO Time or score just for skill-
-Scale as needed. As always with the gymnastics work, the progressions and quality movement make you better and stronger through the movement. Sloppy attempts lead to sloppy results.-
