Welcome to 2014 at CFH. We could not be more excited to start off the new year with our amazing community. In 2013 we grew beyond our wildest dreams, we have more space, more equipment and more coaches then we ever thought possible. We will continue to grow as a business, but our main concern is pushing the boundaries of your fitness, strength, speed and power. We will have community events, host a competition, but we really want to know how we can improve your life inside and outside of the gym. Thank you for all you have done for us! We can not wait to start this new year off with you!
Many of you have seen the new TV’s that are installed in the gym. We are in the processes of switching over our member management and scoring system to WODIFY. This will be a serious upgrade for our scoring system. You will get a an email in a few weeks about switching over billing information to the new system. Please bare with us as we make this BIG change!
With the new system there will be a great way to leave anonymous feedback, but in the meantime if you have any suggestions for WOD’s, equipment, programs or ideas! Please do not hesitate to email or talk to us! We want to give you exactly what you want!
This video has been around the block but if you need a little motivation to get back into the swing of things take 4 minutes out of your busy day, to shut out the world, turn the volume up and watch..
**No foundations tonight, we will start fresh on Monday January 6th at 7:30 pm. Email us community@crossfitfederalhill.com if you or a friend want to get started**
Strength WOD
12 min
2 Squat Clean and Jerks (OTMEM for 4 min)
4 Squat Cleans (OTMEM for 4 Min)
6 Power Cleans (OTMEM for 4 min)
(after each 4 min set strip weight off the bar to make the load lighter as the reps increase)
WOD
Buy in: 30 Front Squats (135/95)
then
7 Shoulder to Overhead
14 Pull ups
3 Rounds
Huge noon class stretching out.
Competitors WOD
12 min
2 Squat Clean and Jerks, 225/155 (OTMEM for 4 min)
4 Clean and Jerks, 185/135 (OTMEM for 4 min)
6 Clean and Jerks, 135/95 (OTMEM for 4 min)
Rest…
Buy in: 30 Front Squats (155/105)
then
9-6-3
Shoulder to Overhead
Bar Muscle Ups
This workout is from Ben Bergeron’s site “Competitors WOD” It is called Haiyan- here is a video of some very fast athletes doing this WOD- HAIYAN