A huge thank you to everyone who came out to celebrate this weekend! The food was great and company was amazing! I hope everyone enjoyed themselves. When you see any of the coaches be sure to thank them, they all helped with set up and clean up! We could not do any of this without them!
CFH Gymnastics Clinic
We are hosting a gymnastics clinic at CFH on Saturday February 20th from 9 am to 5 pm. This one day course will be put on by Dan Metzar who is the Gymnastics Coach at CrossFit New England. It will consist of Chest to Bar, Bar Muscle Ups, Ring Muscle Ups, Handstand Push ups, Handstand walking, Rope Climbs, Flexibility and Mobility. The course will be $150/person and will be capped at 15 people. We have put out a soft feeler for people who might be interested and 10 spots have filled up.
This course is for someone who is a been doing CrossFit for 6 + months and is looking to improve their skills and learn efficiency tips. You should have pull ups, right dips and a few handstand push ups. Our goal here is to bring in a high level gymnastics coach to help people improve on these high level skills.
If you are interested email me community@crossfitfederalhill.com- only 5 spots are left.
Strength WOD
3 Overhead Squats with a 5 Second Pause in the bottom
5 Sets(Build up in weight)
WOD
8 Thrusters
12 Pull ups
16 Burpees
16 min AMRAP
Fitness: 95/65
RX: 115/75 (chest to bar)
RX+: 135/95 (chest to bar)
