There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes on Saturday, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning – times to be announced later this week. CFH members are also welcome at CrossFit Cove in Columbia when we are closed!
Strength WOD
6 Front Squats Every 2 minutes for 12 minutes (build up in weight)
WOD
50 Double Unders
10 Squat Clean
3 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125
Coaching tip: work up in weight on the front squats today maintaining solid position in the bottom of your squat. This is not about going heavy and losing form in the bottom. For the Metcon, choose a weight that will be challenging- quick singles, or small sets of 2-3 reps is what we are looking for.
A busy gym full of swinging ropes and people jumping up and down.