This FRIDAY we will be hosting the first Baltimore Affiliate League. CFH will be represented by
Coach Allie, Marina, John P and Ed for the RX Division
Brian A, Locklear, Anny, and Holly for the Scaled Division
WE WILL HAVE AN ADJUSTED SCHEDULE AT THE GYM DUE TO THIS EVENT!
ON FRIDAY WE WILL HAVE 5:30 am, 6:30 am, noon and a FOUR PM. NO 4:30, 5:30 or 6:30 pm classes this FRIDAY. Sorry for the inconvenience.
WE WILL NEED JUDGES FOR THIS EVENT. Please email community@crossfitfederalhill.com if you can be at the gym for a few hours on Friday evening to help judge. The event will go from 6:30 pm to about 8:00 pm. It would be a huge help!
Five weeks ago we set out to improve your Power Clean and OHS by focusing on those two movements two days a week. Today we will Re-Test the exact same workout.
Be sure to check social WOD for your old scores to see if you have made any improvement! If you struggle with OHS mobility get in early and stretch out!
Strength WOD
14 min to Find your 1 RM Power Clean
14 min to Find your 1 RM OHS (from the rack)
Check Social WOD for 1 RM Power Clean or 1 RM OHS
WOD
Clean and Jerk (155#/105#)
5 min AMRAP
How many can you do in 5 min? Check Social WOD for Scores HERE
Eric R (second place) and John P (first place) CFH Throwdown for a Cause!