If you usually skip over the high quality information and go straight for the WOD, please take 2 minutes to read our BIG update below.
Starting today, July 17th we will no longer be accepting new members. In an effort to avoid over crowded classes, provide individual attention and give our current members plenty of love we will be starting a waiting list. We are also working to get multiple coaches in a few evening classes to provide more support, guidance and attention during workouts.
If you have a friend who wants to join or if you are currently not a member please email community@crossfitfederalhill.com to be placed on the waiting list. We will get back to as soon as someone drops off. Since we are in the city we have people move and switch jobs often so a spot could open up quick!
Our other big announcement is that we have plans to expand in September. We will be doubling our size and have over 9,000 square feet of CrossFit space! Once we expand we will open up membership again. We will have more space, equipment and staff by this time.
We realize telling people they can not join could cause them to go somewhere else, but we want to provide the best experience possible for the athletes that have given us the most support so far! We can not thank our current members enough for all they have done for us!
If you have any questions or concerns shoot us an email- community@crossfitfederalhill.com
Annie S. and Larua G. do Diane- Please notice the ROCK solid back position on their deadlifts. Fast, but controlled!
WOD
“Diane”
21-15-9
Handstand Push Ups
Deadlifts (225/155)
**If you can not do HSPU with at least 1 AB Mat then Scale to regular Hand Release Push ups**
12 Min CAP
Skill WOD
Weighted Strict Pull ups x 4
Weighted Strict Dips x 4
**The skill WOD will not be scored, focus on body awareness and keep a good position while fatigued. Add weight if you can, if not use a band**
Jenny jumping high!