New Hoodies Coming Soon!
We are ordering new CFH hoodies. These are similar to the light weight hoodies we have had in the past. We are going to be doing a pre-order this time around. If you want one, send an email to crossfitfederalhill@gmail.com or put your name down on the whiteboard. Please include your size. These are unisex hoodies so choose your size accordingly. We will charge your card on file.
Mobility WOD
Mobility WOD
30 Seconds each arm shoulder distraction
5 I’s, Y’s and T’s
5 Broad Jumps
3 Rounds
WOD
20 Box Jumps
40 Sit ups
20 Front Squats
3 Rounds
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coaching tip: The front squats should be at a lower weight today. Something you can move 10 times in a row while fatigued. Use the mobility work to open things up from yesterday and get the legs, calves and ankles ready for box jumps.
Coach Marissa getting a big class warmed up!