We would like to introduce the- CFH Endurance Club
Sherri will be heading up the club to help people prepare for the Baltimore running festival in October. The group will meet on Tuesdays and Thursdays. You could be running the 5k, 10k, relay, half or full! If you just enjoy running and want to be a part of something awesome feel free to join in. Some running groups can charge upwards of $100 a month, but if you are a member at CFH this group is FREE. $40 a month for friends of members.
THE FIRST MEETING WILL BE HELD this Saturday August 10th at 10 am! If you are interested, please attend! You will be deciding the best time to meet (am or pm), what routes you are running and how the training schedule will look.
If you can not attend the meeting this Saturday, but will be coming on Tuesdays and Thursdays to run email community@crossfitfederalhill.com and let us know.
Strength WOD
1) 12 min to work up to a heavy Power Snatch
2) OTMEM for 5 min – 3 Power Snatches-
(Use 80%-90% of your max from above. No Misses, Reps should be performed with perfect form. DO NOT PRESS OUT, feet in a good landing position, and get under the bar.)
WOD
“Annie”
50-40-30-20-10
Double Unders and Sit ups
Compare Scores HERE- Monday, February 25th
If you struggle with double unders, think about your posture. Most people who are staring to get their first double unders are spinning the rope very fast and giving no thought to their body position. Check out this video with Dave Newman the creator of the RX Jump rope for some tips on Posture-Double Under Tips
Traps hurt? Check out Keith! There is lax ball on his shoulder under the green band, putting some good pressure on your trap is always a good idea!