Core and Mobility Class 5:30 pm tonight and Barbell Club 6:30 pm
I honestly hate making gym rules, but our equipment is dying. So, we are going to implement a few rules in order to Save the Bumpers and Barbells! Obviously, if you are ever in danger you may drop the bar at any point.
1) Slide the bumper off the barbell with care and compassion, not anger and force.
2) Do not drop 10’s or 15’s from overhead, with any barbell lower them to your waist first.
If you break one of these rules you will have to stand in the corner and hold a plate above your head for 10 minutes until you are allowed back into the WOD. Seriously kidding about that…just take care of this stuff like it was your own. Thanks a ton!
CFH Bumpers and Bars from CrossFit Federal Hill on Vimeo.
Strength WOD
7 Strict Chest to Bar Pull ups
(use a band if you are not touching your chest to the bar)
7 Dips
(add weight if needed)
5 Rounds
WOD
7 Hanging Power Cleans
21 Air Squats
7 Rounds
Fitness (95/65)
RX (155/105)
RX+ (165/110)
15 min CAP
Member Buck breaking in the Comp Plates
Barbell Club WOD
First 20 minutes work on yolk walk then
Find 5 rep max hang power clean then
Surprise WOD!!!!