Have you signed up for the CrossFit Open yet? If not, what are you waiting for?!
Greg L. took last place in the CrossFit open in 2014.
“Somehow in the end, I was proud. I wasn’t proud of last place. I was proud of what I started 10 months ago. Out of shape and feeling trapped, I competed. I posted a score every week and had many PRs.”
Check out his Story HERE
The Open is just around the corner! The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 26th we will do all the workouts at CFH on Friday night. Show up, do your best, and put in your score. The twist this year is that we will be creating mini teams within CFH.
How it works: You sign up for the open via the CrossFit Games Site- HERE and select CrossFit Federal Hill as your team. Once you are registered we will put you on a team.
Each week we will meet at CFH on Friday night to complete the WOD with your team. You can earn your team points in a few different ways:
Top 3 Male and Female in RX and Scaled (no coaches) (3 points)
Show up on Friday night to participate and enter a score (2 points)
Enter a score, even if it is not Friday night (1 point)
Best Selfie Submitted via Team Captain (each team captain will be provided with a selfie stick) (weekly) (5 Points)
Team with Highest Attendance (weekly) (5 points)
Spirit of the Open (weekly) (5 points)
The last three will be judged by the CFH coaches each week!
(We might think up a few more opportunities to score points, but we will have it all sorted out by the open)
The winning team will get-
-A T-shirt with their team name on it designed by Coach Lauren. (Designer for UA).
-A Banner raised in the gym with their team name on it.
-A workout designed by them, named after them and posted as a WOD on Saturday.
-Bragging rights for a whole year.
Again, this is all for fun and will not affect any CrossFit scoring. If you are on the fence about signing up or have never done it. This is the year. The energy and excitement on Friday nights will be electric and you will have a team there to back you up. Sign up HERE.
Mobility WOD
1 min Couch Stretch (30 sec each leg)
1 min Shoulder Distraction (30 sec each arm)
3 Rounds
WOD
40 Seconds on 20 Seconds off
Shuttle Runs (From the Wall to the Garage Doors. Down and back = 1 Rep)
KB Swings
Cals on Assault Bike
Ring Dips
Air Squats
1 Min Rest
3 Rounds
Score = Total Reps
Fitness: 35/26
RX: 53/35
RX+: 70/53
-Start at any station, but rest 1 minute as a group once you completed 1 round-
Gemma on power cleans!
Next time you are feeling tired, weak and not sure about coming to the gym. Think about Gemma, she is 70 years young. She comes to CrossFit Federal Hill at least three times per week. She comes to a gym where the median age is 35, she is surrounded by young people who are faster and stronger. That in itself scares away 90% of the older population. It is intimidating. But, scaling does not bother her, she has no ego. She does not care where she finishes, showing up is a win for her. Through CrossFit she is pursuing longevity and the ability to play and keep up with her young granddaughter. Stop making excuses and make time to come work out with Gemma.