CJ a 14 year old attempts to clean and jerk 337 pounds– Amazing stuff
Just a reminder that this Saturday at 9 am we have a group repeating MURPH! If you want to re-test your time with a group of people or you just love running, push ups, pull ups and air squats come on down! This will not be the regular WOD of Saturday.
On Saturday we also have another occasion going on! Jenny C will throwing down with the CFH community for the last time before she goes abroad to work and live! It is not the usual for us to post about a member leaving, but Jenny C has been with us from the beginning. We can not thank her enough for all her support, hard work and dedication. She will be truly be missed as part of the CFH community. Jenny will be working out at 9 am at CFH!
The Murph Crew and Jenny’s crew will all be heading to Little Havana for brunch and drinks after the workout! Everyone is welcome to come!
Skill WOD
20 KB Turkish Get ups
(not for time, but for skill, choose a challenging weight)
WOD
5 HSPU
7 Box Jumps (30/24)
5 Hanging Power Snatch (105/70)
10 Rounds
22 min Cap
(scale the HSPU accordingly, the coach will give plenty of options during class.)
Jenny setting up for a clean!
Competitors WOD
10 x 3 Back Squats (use the same weight all the way across)
Pull up progression (if you did the WOD yesterday then work on strict pull ups today)
Chest to Bar Pull ups 7 reps :40 seconds rest x 7
then
12 Unbroken Wall Balls (30/20)
12 Power Snatch (105/70)
12 KB Swings
6 Rounds
**The attendance in the comp class has been light, about 3 to 4 people for the last few classes. We will be re working this program due to lack of participation (not canceling, just re working). Please email us if you want to train with CFH and try to be a part of the regional team in 2015. We will email everyone and discuss a plan to try and get CFH to qualify! ** Community@crossfitfederalhill.com