We are thinking of everyone in this terrible time, please do your best to stay safe. As of now we will be open tomorrow, but check facebook and the blog in case anything else happens tonight that would cause us to close. We will try our best to be open, but we need to think of safety first during these terrible events.
CFH will be closed on Saturday due to a Level One, but of course we will provide alternative options because we care about your fitness!
Saturday there will be an 8 am and 9 am class at the bottom of Federal Hill Park by the Visionary Arts Museum with Coach TR! Show up ready for some fun!
You are also ok to head up to CrossFit Cove in Columbia for their 8 am, 9 am, 10 am, or 11 am.
You have options so make it happen.
___________________________________________
Strength WOD
Pause Push Jerk 2/2/2/2/2/2
(Pause on the first dip to ensure your back is upright and in a good position)
Between each set- 20 second ring plank hold plus 10 hollow rocks
WOD
20 Power Snatch
400 M Run
3 Rounds
Fitness 65/45
RX and RX+ 95/65
16 min Cap- pick a load you can move quickly and under control even when you are tired.
(Remember if the weights weight more then the bar DO NOT DROP FROM OVERHEAD)
(Ladies if using 45 you just need to go below your knee, do not take the small plates all the way to the floor)
