Tuesday is the last day to sign up for the CrossFit Open (not officially, but we need to make these teams so get signed up!).
_____________________________________________________
If you signed up for the gymnastics clinic it will be from 9-5 at CFH with a one hour lunch break!
Due to the Gymnastics Clinic today, the back gym will be closed off! We will run a normal schedule with all classes in the front gym.
_________________________________________________________
At CFH we love to support local events! Especially ones that give back to the Baltimore Community. Our very own Dave Ross has been hard at work getting ready for Black Tie Baltimore an event that raises money for The Carson Fund, Mid Town Academy and Teach for America. CFH is proud to be a sponsor and excited to give away 4 tickets to the community!
Click the link for details and if you can make it send me an email to score some free tickets! First come first serve.
Here is a picture of 4 amazing CFH Ladies at the event last year. Maddie, Melissa, Anny and Beth.Skill WOD
15 Banded Pull Aparts
15 Scap Push ups
10-15 Strict Chin ups
3 Rounds
WOD
10 Power Snatch
10 Toes to Bar
5 Min AMRAP
Rest 2 Minutes
10 Power Snatch
20 Double Unders
5 Min AMRAP
Score = Total Power Snatch
Fitness: 75/55
RX: 95/65
DRIVE (8am and 11 am)
Partner WOD
Partner WOD
60 Wall Balls (partner must hold a wall sit)
50 Pull ups (partner must hold plank while partner is doing pull ups)
40 Sit ups (Toes touching, high five at the top of each rep)
3 Rounds
**For the Wall Balls and the Pull ups switch off whenever. It is 60 or 50 total reps per round, not each partner.**
Sarah showing some great full extension…look at those ankles and toes!