Wednesday, December 3rd 2014

Get Stretchy at 5:30 with mobility and Strong with Barbell Club at 6:30.

Our TWO Year Party is almost here!

We do not even have 100 people signed up for a night of free food, free drinks and super strong company! Saturday, December 13th it is happening, 7:00 pm at CFH! SIGN UP HERE- CFH 2 Year CELEBRATION .  It will be awesome so sign up now.  We will close sign ups next week.

We are also trying to promote the Battle of Baltimore! A competition we are running at CFH

If you sign up for an account below you will help increase the sponsorship package for CROSSFIT FEDERAL HILL! You do not have to buy anything, just create an account and it will help us out! Thanks Team!

CrossFit Federal Hill is now “powered by HYLETE” and endorse HYLETE apparel. As a benefit, all of our members will receive 50% off their first purchase and 20% off for life on HYLETE.com. Go to HYLETE.com/pbh to create your account and enjoy your discount. Please select CrossFit Federal Hill as the referred by.

Strength WOD

Front Squat 1/1/1/1/1/1/1

(this should not be your absolute 1 rep max, but it should be close. Same weight across)

WOD

7 Shoulder to Overhead (165/110)

20 Box Jumps (24/20)

5 Rounds

This is what partner WOD’s are all about. Misa encouraging Lauren on her shoulder to overhead on Saturday! Great work ladies, inspiring to watch both of you push through that one!

Barbell Club WOD

EMOTM (10)