This Saturday, we will have a regular schedule. But the Sole of the City 10K will do directly past the gym. This will affect your commute if you are coming to the 9 am or possibly 10 am class. Just a heads up. SOLE OF THE CITY 10K
We need some handyman work done around the gym. Some tile laid in the bathroom, possibly some floors put down in the office. If anyone knows of a good handyman/woman! Shoot us an email community@crossfitfederalhill.com Thanks!
Strength WOD
Hanging Power Snatch 3/3/3/3/3
(between each set complete 20 ab mat sit ups)
WOD
100 Double Unders
20 Hanging Power Snatch (95/65)
3 Rounds
(that is 60 hanging power snatches, make sure you choose a weight you can handle in sets of 5)
KB swings for everyone!
Competitors WOD
Power Snatch+Squat Snatch+Hanging Squat Snatch
15 min to find a max weight with the complex above…
Complete 15 toes to bar between sets until you accumulate 60 total toes to bar
then
100 Double Unders
20 Power Snatch (95/65)
3 Rounds