The Battle of Baltimore was a success! I can not thank the athletes and the judges enough. Without you it would not be possible. The support you give to CFH is amazing. Thank you!
To all the athletes who competed you did an amazing job. Way to represent!
Next up is the CrossFit Open! What an exciting time. We will be running through the open workouts with a small twist this year. We will be dividing CFH into four teams that will face off against each other each week. (this has nothing to do with CFHQ) It is an internal comp that will have some sweet prizes for the winning team. It is not all performance based. So if you can’t squat 500lbs and run a 5 minute mile we still want you to participate! More info will come out on the blog tomorrow!
For now though…get signed up and select CFH as your team!
Programming note: Tomorrow we will find our new 1RM snatch.
Strength WOD
Tempo Back Squats (under control, with good form, go down and up with speed and aggression)
10/10/10/10 (use 50-60% of 1 RM)
1 Min Plank between sets
WOD
15 Wall Balls
10 Push ups
5 Toes to Bar
15 min AMRAP
Fitness: 14/10
RX: 20/14
RX+: 30/20
*If you competed int he BoB and your legs are still store come in and stub the wall balls out for sit ups, Cals on the rower, or hanging cleans. It will be good for your body to move today.*
A few men doing a few wall balls.