For up to date weather related closing information subscribe to get a text message from CFH! (remember sometimes these notifications will be sent early)
“Athletes can subscribe by going to their Notifications Page under their Wodify Profile and checking the “SMS Notifications” checkbox.”
Since we just launched the text message feature, If Monday morning brings ice and snow, please check facebook to see if we are still open
Battle of Baltimore
CFH athletes, if you have a minute could you create a Powered by Hylete account? The link is HERE–> Powered By Hylete. Costs you nothing and would really help increase our prize package for the event! (I promise it will work this time)
Two we need volunteers/judges. You will get a T-shirt and lunch to day of the event! If you can help for a few hours that would be great! It is Saturday January 31st. Email us…community@crossfitfederalhill.com and I will put you on the list!
Thank you.
We will pick up another strength cycle in a few weeks, in the meantime we will hit a few of the past open workouts, vary the strength movements and hit a few gymnastics skill sessions.
Strength WOD
Overhead Squat 5/5/4/4/3/3
30 second plank hold after each set
WOD
3 Snatches (power or squat)
25 Double Unders
10 Rounds
*The weight on the snatches should be challenging. If you can touch and go every round it is probably to light**
15 min cap
Fitness 115/75
RX 135/95
RX+ 165/105 (doubles must be unbroken)
From left to right…Keely, Julianna, Rebeca, Will, Carrie, Tyler, Lara, Jack, Susannah, Robbie, Ryan and Hayley.
(hope I got all those names correct!)