Specialty Class night! We have mobility at 5:30 and Barbell Club at 6:30!
NUMBER ONE:Re-Murph! Did you not get enough of the amazing workout Murph! A few athletes here at CFH are itching to do it again. On Saturday, July 26th Chris R. and Ross M will be taking on Murph again and wanted to invite anyone else who might think it is a good idea. They will try to get it started around 8:30 am. Show up at 8 am warm up and WOD at 8:30 am. This will not be a class with a coach, it will be on your own, so we ask you keep the grunting and loud noises to a minimum during your 300 air squats. We will have a sign up list going over on the whiteboard by the TV’s starting on Monday! There will be a post celebration at Little Havana.
NUMBER TWO: We had a potential spot open up on a team for an RX Female this weekend at CrossFit Titan for the Atlas Games. If you are an RX Female athlete and this interest you please reach out to us community@crossfitfederalhill.com
WOD
20 min AMRAP
1000 M Row (BUY IN)
200 M
9 Pull ups
12 Push ups
(score is total rounds of Run, Pull up, Push up)
Coach Jamie working through DT
Barbell Club
A1) Snatch from the high hang (using blocks) 3/3/3/3/3
B1) (weighted or unweighted) Pistols Max in 30 Seconds x 5
(weighted = 35 KB for men and 18 KB for ladies)
OTMEM for 12 min
3 Deadlifts