Many of you already know about The Community of Strength Project. It is a non profit that we run out of CrossFit Federal Hill. Our goal is to support the youth of Baltimore. We give them a place to get stronger, learn, grow and develop into successful young adults. Our summer program has been focused on leadership in the community.
We are now officially a 501-(C) (3)! A few people have been asking me to tell them when we are official because their businesses might be able to make a contribution. If that is the case let me know!
You could also support by heading over to facebook and liking our page! Community of Strength Project FB Page
Not to get to sappy, but you are all supports in this venture. With out this space and equipment that each and everyone of you has helped support there would be no gym, no workouts and no program for these kids. So thank you for making this possible!
Skill WOD
10 Strict Pull ups (go weighted if you need to)
10 High Box Jumps (Jump on something higher then you will in the WOD)
No score just for skill and strength
WOD
Every 2 Minutes…
20 Sit ups
10 Box Jumps (20/24)
Max Hanging Power Snatch (115/75)
5 Rounds
Score = total hanging power snatches
(no rest between rounds)
Mike G in the final wod at the CFH Throwdown for a Cause
Competitors WOD
Back Squat 3/3/3/3/3/3/3 (same weight all the way across)
Chest to Bar Progression 7 sets of 7 with 1 min rest between sets
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips