Monday, September 12th, 2016

The COSP Golf Tournament will be here before we know it. It is happening on Friday, October 21^st. Grab some friends, family members, co-workers, or people you barely even know and join a team to help support the kids. All the information you need can be found on our website.

If you work for or own a company that would be interested in sponsoring this event, there are many different levels of sponsorship available. All the information you need can be found on our website.

Demand Training Camp!!!
Date/Time: September 24, 2016 from 9am-5pm
Location: Crossfit Federal Hill
Cost: $25 includes FREE Tshirt
If you are interested in becoming the best athlete you can be then you MUST attend this camp. Group workouts and seminars to include:

•Mobility/warm up with Physical Therapist Jen Tola
•Olympic Weightlifting/Barbell cycling with Coach Eric
•Sports Nutrition with Jamie Reisinger-Masters of Nutrition
•Gymnastics with Coach Matt- crossfit gymnastics certified
•Endurance/Mind set with Coach Geo

SIGN UPS CLOSE THIS THURSDAY, September 15th. If you are interested then sign up today!

Skill WOD

9/11 Tribute- The Twin Towers were 110 stories tall. In honor of 9/11 we will try to complete 220 rope climbs as a gym.

At the beginning of each class we will head over to the ropes and spend about 10 minutes climbing. If you can not climb the rope then do two assisted rope climbs and count it as one.

The coach will update a running total on the whiteboard by the ropes.

WOD

“Bottoms up”

21-18-15-9

Wall Balls

Front Squats

Push Jerks

Fitness: 75/55

RX: 95/65

RX+: 115/75

Ryan on snatches!

Skill WOD

WOD

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