CrossFit classes at 9AM and 10AM, DRIVE at 8AM and 11AM. Come get it in this weekend!
We are losing Justin, he is our Sunday Open gym guy! If you are interested and available to come in and open up the gym every Sunday from 9 am to noon send me an email. Although this job comes with great responsibility, you will get to work out every Sunday and membership discounts will apply. community@crossfitfederalhill.com
Skill WOD
Hollow Rock with PVC pipe 20-30 seconds
10 Pistols
4 Rounds
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch
Toes to Bar
Fitness: 75/55
RX: 95/65
RX+: 115/75
**Work for smooth and efficient reps in both movements. When scaling toes to bar remember to keep your kip and focus on straight legs to build strength.**
DRIVE
3 Minutes at Each Station
Assault Bike
Sit ups
Wall Ball
Rowing
3 min Rest
2 Rounds
Score = Total Reps + Calories
Hailey on 16.3 and Maddie judging!