CFH 4 Year Party!
All members, past and present (and guests!) are welcome to join us in celebrating 4 years at CrossFit Federal Hill! We will provide drinks, light snacks, and a whole lot of fun.
Join us this Saturday, December 3rd from 7-11pm as we transform the gym and celebrate all of your hard work here at CFH!
Please let us know you are coming by signing up through this link!
Last Call for Hoodies!
The order will be placed on Monday. If you’re holding off because you’re not sure what size to order, here is a sizing chart for reference. Email crossfitfederalhill@gmail.com with your size and we will simply charge $45 to your card on file.
Skill/ Strength WOD
6- 1 Arm DB or KB row
50 foot farmer’s carry
20 Second Hollow Hold
4 Rounds
WOD
10 Front Squats
15 Sit ups
30 Double Unders
12 min AMRAP
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coaching Tip: This should be a weight you are cycling through 10 unbroken reps for the first few rounds.
Colm with a big pull!