Tonight! Galley Foods Coming to CFH!
Galley Foods is making its return to CrossFit Federal Hill today, Monday, January 23rd from 5:30PM-7:30PM. As part of the event, they are offering $10 off your first order when you subscribe using this link – DISCOUNT. To take advantage of this offer, follow the link to sign up (*no subscription required) and they will add credits to your account. Then pick your meal off their rotating menu and schedule a delivery window that works for you. Tax, tip, and delivery fee are always included in the price, so it will be absolutely free for you!
Their meals are freshly made from scratch daily and the menu changes every day, so there are always new things to choose from. They will have samples of their foods at the tasting. Stop by and check them out.
FRIDAY MORNING “HAPPY HOUR” AT 3BEAN!
Date: This Friday, January 27th
Time: 6:45 – 8:30am
Coach Brian will be heading there directly after the 5:30am class
Details: Join us at 3 Bean Coffee (209 Key Highway) after your morning WOD or on your way to work, grab a cup of coffee, and hang out with your fellow CFH athletes! Stop in for 10 minutes if you’re in a hurry, or stay for as long as you like!
Sweaty workout clothing and business casual attire are welcome.
Strength WOD
Split Jerks
65% – 3
70%- 3
75%- 2/2/2/2
WOD
2 Clean and Jerks
2 Toes to Bar
4 Clean and Jerks
4 Toes to Bar
…
9 min AMRAP
Add two reps to each movement after every round. Score = Total Reps completed
Fitness: 95/65
RX and RX+: 135/95
Coaching Tip: Focus on your footwork as we progress up in % on the split jerk. It is imperative if you want to see improvement. For the WOD choose a load and progression for toes to bar that will allow you to keep moving. The clean and jerks can be in singles but they should be fast. The toes to bar should not go down to singles. If they do then switch to a straight leg 90 degree kip, if that fails then to a sit up.
Ashley on snatches!
