3 Year Party- Save the date and sign up now! On December 12th, at 6:00pm come down to CFH to enjoy dinner, family style, with your Crossfit Federal Hill Family. We will be providing the alcohol, all you need to bring is a dish of choice. This is your chance to spend time with our community, no WOD involved! Get dressed in your holiday best and enjoy a sit-down meal with friends. Sign up through the link below. Please be sure to write the names of all people attending (everyone is allowed one guest) and what dish you will be bringing. Keep the night open in case we take on the town post-feast! This will not be your Grandmas potluck (no offense to Grandma). If you are coming sign up ASAP the more time we have to plan and prepare the better!
Strength WOD
Push Press 8/8/6/6/5 (Build up in weight)
(30 second couch stretch between each set)
WOD
20 Push Jerks
25 Toes to Bar
30 Box Jumps
2 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105
Teams going head to head in WOD 3 at the Halloween Throwdown!
