It has been a long time coming, but we are finally launching our bootcamp style class.  We will call it, DRIVE.  It will run in place of our Saturday 11 am CrossFit class. No regular CF WOD at 11 am for a few weeks.

What will the class be like? The WOD will be longer, 20 minutes plus.  There will be no bars or olympic lifting, but we will still focus on form, technique and range of motion. Squats, wall balls, rowing, running, box jumps, KB swings, burpees are all things that will pop up.  It will last for about 45 minutes to an hour with a warm up and cool down.

-Here is the deal- in our facility survey a few months ago the one class that was asked for the most was a bootcamp style class. In order to test it out and see if enough people show up we are offering it at 11 am on Saturday for about the next 8 weeks.  If we get a big group, consistently we will work it into the regular weekly schedule.  You do not have to show up every class, but if this is something you want then come in and show your support!

One last thing- We are going to make this class free for friends of members.  So if you want to bring someone into CFH who is intimidated by the barbell or weightlifting now is the time.  They can attend DRIVE for 8 weeks for free no questions asked just have them sign in on the clipboard.

CFH does Camden Yards!  As the summer slowly comes to an end, we wanted to do something to get everyone together outside of the gym.  On Saturday, August 15^th, we will be taking a trip to watch the Orioles play the Oakland A’s.  All you need to do to be a part of this fun event is sign up at the gym and then show up for the 7:05 game.  We will have a sign up sheet on a clipboard by the TVs (clipboard will be up by Tuesday evening).  Your ticket price of $15 will be automatically deducted from your account.  Once the tickets come in, they will be available for pick up at the gym.  Sign ups will take place until next Tuesday, June 28^th so hurry and reserve your spot! Don’t miss out on the opportunity to relax, hang out, and enjoy a baseball game with your workout buddies! Family and friends are welcome, just put their names on the list when you sign up!

Strength WOD

Push Press 3/2/2/1/1/1/1

(make the last four sets of 1 all the same weight)

WOD

15 Push Press

20 Front Squats

20 Pull ups

3 Rounds

Fitness 75/55

RX 95/65

RX+ 95/65 (chest to bar)

(The load should be light today, move fast with big sets! REMEMBER if the bar weighs more then the bumpers DO NOT DROP THE BAR FROM OVERHEAD)

Jess, Ashley, Nina, Shana, Alison and Michelle on WOD three during our in house Throwdown!

Fresh out of foundations we have Matt, David and Steven! Welcome them into the fold when you see them in class!