Tuesday, October 25th, 2016

Project Cubbie Cleanout!

It is time for us to do some fall cleaning! If you keep anything in the cubbies in the back of the gym, please remove it by this Saturday. Anything that is unclaimed or left behind will get donated to Goodwill. You will be able to bring your stuff back and use the cubbies again next Monday, we are just trying to get rid of anything that is unwanted/ unclaimed and clean everything out. Thanks for your cooperation!

Halloween Throwdown Teams!

The teams for Saturday’s Halloween Throwdown are in!  Check out your team, send them a text or an email, create a group on Facebook, talk to them tonight in class.  Whatever you need to do to be prepared for Saturday (costumes encouraged!).  Feel free to email crossfitfederalhill@gmail.com if you need help getting in contact with your teammates.  Workouts to be released on Thursday…

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WOD

Every 4 minutes for 6 Rounds
12 Box Jumps
15 Power Cleans
12 Bar Facing Burpees
Fitness: 95/65
RX: 115/75
RX+: 135/95
Score = slowest round
Coaching Tip- You should finish the first few rounds with about a minute rest. Your rest will get shorter each round and you will have to become more efficient with your movement and recovery.  Pace the first round so you can control your breathing.  It will set you up for a good 2nd round.  Work to repeat that processes.
group
Last year’s turnout at the Halloween Throwdown. We had some great costumes and are excited to see what you come up with this year!

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