Wednesday, January 21st 2015

Mobility/Core Class is at 5:30 and BARBELL CLUB 6:30 TONIGHT!

We are still looking for a some volunteers for the Battle of Baltimore on Saturday, January 31st.  If you have a few hours that day email me community@crossfitfederalhill.com

Thank you!

John P’s Goal Setting Seminar is coming up quick.  We will only run the course if we get 6 people to sign up.  If you have any interest please let us know! I think this course will be a huge success if you give it a try.

Strength WOD

Front Squat with a 3 Second Pause in the Bottom

3-3-3-3-3

(build up in weight, but  make all your sets heavy)

Between each set do a 15 second hollow hold

WOD

15 Plate Burpees

30 Sit ups

40 Plate Overhead Walking Lunges

3 Rounds

Fitness (25/15)

RX (45/25)

RX+ (same as above)

  Blair warming up a big group of 4:30 exercisers…

Barbell Club WOD