CFH 2 Year Celebration is this Saturday! Sign up HERE
If you are not on the guest list you will have to pay at the door (just kidding, but seriously, sign up!) It is FREE for all members! Our thank you to you for all your support and hard work during 2014!
The event will be catered by Matsuri’s and Baba’s! Two local favorites in Federal Hill. Dessert will be from Dessert Fantasies in Locust Point!
SIGN UP HERE! Tickets will be closed out on Thursday!
One more EXCITING piece of news! We have hired two drivers for the evening. If you live in the city and you want to be picked up with car service between 7-8 pm please write down your name and address on the clipboard on the desk! It is only a ride to the party not a ride home.
Strength WOD
A1) Snatch grip deadlift with a pause below the knee 3/3/3/3/3
A2) Between each set complete a 30 second hollow hold
(use 100% of your snatch or slightly above)
(Focus on the first pull, it should look just like the first pull of your snatch, hold the pause for a solid 3 seconds then stand)
**go heavier then last Tuesday**
WOD
50 Box Jumps (24/20)
50 KB Swings (53/35)
1,000 M Row
-For Time-
(We did this WOD on 11/26, but in reverse order, check your time and see if you can go faster with the same movements in reverse order)
Molly pushing through the snatches last Tuesday!
Competitors WOD
A1) Snatch grip deadlift with a pause below the knee 3/3/3/3/3
A2) Between each set complete 3 snatch balance (focus on technique not weight)
WOD
50 Box Jumps (30/24)
50 KB Swings (70/53)
1,000 M Row
-For Time-