HAPPY HALLOWEEN!
We encourage everyone to come WOD in costume today!
In other exciting CFH news, Andrew Carter is officially the new owner of Delia Foley’s Pub in Federal Hill!
Opening night November 1st they will have live entertainment on the second floor from 6-10 pm! Long term they are shooting for outside seating in the spring as long as zoning approves.
They are also changing the menu over the next few months and adding a few healthier options, obviously to a cater to all the CrossFit athletes! Also they plan to launch an Irish whiskey/bourbon club after the new year.
When you see Andrew be sure to Congratulate him and show your support by stopping by his new business!
Skill WOD
Snatch balance 3/3/3/3/3
(pause in the bottom for 3 seconds on each rep, keep the weight moderate and use this as skill work)
**Between each set spend 2 minutes mobilizing. If your hips are tight open them up if your shoulders are this issue the roll them out**
WOD
21-15-9
Deadlifts (225/155)
Bar Facing Burpees
Sherrie and Todd on the Filthy Fifty
Comp WOD
Find a 1 RM Power Snatch (be respectful with noise if the class is not lifting yet)
Snatch Pulls 8×2 (from a low hang- pull just below the knees)
21-15-9
Deadlifts (275/185)
Bar Facing Burpees