CFH is closed today!
We are hosting a Level 1 Seminar this weekend so we are closed for normal Saturday classes. We will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum at 9am and 10am. We will have evening open gym tomorrow (Sunday) from 5:00-7:00 pm. CFH members are also welcome to workout at CrossFit Cove in Columbia when we are closed!
Park WOD
Get as far up the hill as you can in 10 seconds.
Rest for 1:50
**The Coach will yell go and you will attack the hill, then they will yell rest. You walk back down and get ready for another sprint.**
6 ROUNDS
Then with a Partner
Divide the reps up however you want, but both partners run together.
50 Burpees
2 Hill Runs (1 person runs 1 person rests)
100 KB Swings
2 Hill Rusn (1 person runs 1 person rests)
150 Air Squats
2 Hill Runs (1 person runs 1 person rests)
-For Time-
Coach Chris running past the AVAM on last year’s Memorial Day Murph!