Big weekend coming up at CFH
On Saturday May 24th we are hosting the WOD for Warriors– at 10 am. We will have 8 am and 9 am regular classes. All members are welcome to come to the 10 am, but it might be a little more crowded! We will have no 11 am on Saturday! Come down and support a great cause.
The Mid Atlantic Regionals are this weekend! Our chance to see some of the best CrossFit athletes compete. There will be a group of us going down Saturday and Sunday! If you want to tag along get tickets HERE and let me know you are going so we can look for you. All the information on the event and the venue can be found with the link.
Memorial Day Murph is going down on Monday May 26th! We will have no 5:30 am and 6:30 am class on Monday! We will meet at the gym around 10:30 am and start the workout at 11 am followed by a cookout! (we will run a few heats if it is crowded). We will provide the meat, you just bring the sides and some adult beverages. We will workout then hangout and cookout for the afternoon! We hope everyone can make it, we had an absolute blast doing this last year.
An old school WOD Demo from CFHQ- Nancy
Skill WOD
Max Box Jumps in 30 Seconds(30/24)
1 Min Shoulder Distraction Stretch
Max Toes to Bar in 30 Seconds
3 Rounds
(no score, work technique and use this as a warm up for the WOD)
WOD
Nancy
15 Overhead Squats (95/65)
400 M Run
5 Rounds
25 min Cap
Eric S working squat snatch