The last week of the Baltimore Affiliate League is this Friday 10/11 at CrossFit Arenal. We still need two RX ladies! Please reach out if you make it! We want to field a team for the last week. Email us, community@crossfitfederalhill.com
We only have 10 people signed up for the Paleo Challenge. Let’s get on this! We have had people lose weight, increase performance and literally change the way the look at food forever with one of these challenges. If you do want to lose weight, but want to focus on increasing performance we will have a group dedicated to that. SIGN UP HERE
Coach Blair hitting a PR on her Snatch! 100 lbs and a sweet celebration at the end of the lift! Notice how she pulls back the bar into her body when she lifts it off the ground. You should be focusing on that today during your Snatch Pulls.
Strength WOD
A1) Heaving Snatch Balance w/ a 3 second pause in the bottom 3/3/3/3
Check Snatch Balance Score HERE
Check Snatch Pull Score HERE
WOD
30 Push Press (115/75)
15 Toes to Bar
20 Push Press (115/75)
15 Toes to Bar
10 Push Press (115/75)
15 Toes to Bar
12 min CAP
(adjust your toes to bar and load to fit in under the cap)
A bunch of people walking in place while pressing a piece of rubber above their head.