Let’s make it official, people! Could we be the Best Gym in South Baltimore? If not, hopefully we win best gym on Key Hwy!
Take a minute to vote! CFH is one of three finalists in the Best of South Baltimore poll for Best Gym. We can’t do it without your help. Click the link below and show us some love. While you’re at it, support other CFH-er’s and CFH-er-owned businesses: Delia Foley’s for Best Wings and Eric Figurelle for Best Realtor.
NEW STRENGTH CYCLE: OHS OR BACK SQUAT
Monday marked the beginning of a new strength cycle in OHS or back squat- we left if up to you. In today’s strength WOD, we begin to tackle your movement of choice. If you did not find a 1RM on Monday, do that today. It is important for your progress in this cycle to choose ONLY one and really focus on improvement in that lift. For beginners and those uncomfortable with going overhead at this point, a back squat cycle is a great opportunity to build baseline strength. For non-beginners, try to pick the movement that capitalizes more on what holds you back and go with that. This is not a one size fits all approach– if you have any other concerns talk to your coach!
One more thing: DRIVE is at 8AM this Saturday. The people have spoken, and we have listened. We are trying out this class time to get a feel for which time slot is more popular as we work this class into our regular schedule.
Strength WOD
Take 20 minutes for the strength today
Back Squat 7-7-7-7-7
or
Overhead Squat 5-5-5-5-5
(Same weight across, stay heavy all the way across)
WOD
3 Rounds
Every 3 minutes
200 M Run
Max Squat Clean Thrusters
Fitness 95/65
RX 135/95
RX+ 155/105
Score = Total Reps
**There is no rest between rounds here, it goes right into the next 3 minutes. 9 minutes of work today, push yourself**
Hailey completing her Crossfit Total with a solid overhead press!