Today is the last day to sign up for CrossFit Federal Hill Goes to the Yard- On Saturday, August 15th, we will be taking a trip to watch the Orioles play the Oakland A’s. All you need to do to be a part of this fun event is sign up at the gym and then show up for the 7:05 game. Sign up on the clip board in the front gym.
Mobility class at 6:30 pm Tonight!
How many times a week do you floss? I’m not inquiring about your dental health (lol), I’m actually talking about voodoo band flossing. Who wonders what to do with those stretchy black bands? How do they even work?
Adding the compression with movement will “unstick” the layers of fascia that lie underneath the skin. In addition, occlusion of blood flow can occur, which causes increased blood flow upon removal of the compression. This is thought to increase healing. Great places to use them are on joints: knees, elbows, shoulders. Get your floss on tonight!
Skill WOD
EMOM for 8 minutes
Fitness: 5 Strict Banded Pull ups + 10 second chin over the bar hold with a band
RX: 7 Chest to Bar Pull ups
RX+: 10 Chest to Bar Pull ups
Record # of pull ups you hit throughout the 8 minutes. Add up all reps at the end for one final number = score.
**These are just guidelines feel free to pick a number that fits you best or ask a coach for guidance**
WOD
600 M Row
___ Double Unders
30 KB Swings
Rest 3 minutes
2 Rounds
Fitness: 26/35 30 Double Unders or 90 Singles (yes singles are x3 today)
RX: 53/35 50 Double Unders
RX+ 70/53 80 Double Unders
**Score = slowest time. With three minutes rest you should be able to treat each round as a sprint**
