3 Year Party- Save the date and sign up now! On December 12th, at 6:00pm come down to CFH to enjoy dinner, family style, with your Crossfit Federal Hill Family. We will be providing the alcohol, all you need to bring is a dish of choice. This is your chance to spend time with our community, no WOD involved! Get dressed in your holiday best and enjoy a sit-down meal with friends. Sign up through the link below. Please be sure to write the names of all people attending (everyone is allowed one guest) and what dish you will be bringing. Keep the night open in case we take on the town post-feast! This will not be your Grandmas potluck (no offense to Grandma). If you are coming sign up ASAP the more time we have to plan and prepare the better!
Sign Up Here!
Skill WOD
7 minute EMOM 5-7 Pull ups
**No bands allowed for the skill work today, scale to ring rows, or set a barbell on the rack and do a pull up in an L-sit position with your feet on the ground**
(record your lowest round in WODify, we will be working pull ups once a week for the next few weeks. For this section it is up to you as to what you want to work on. If you are having trouble with pull ups you should be scaling to ring rows or pull ups off a barbell (especially if you are stuck on a band). If you have a few pull ups you should just be doing regular kipping pull ups and if you need work on chest to bar then hit chest to bar. We will continue this cycle for the next few weeks so modify accordingly and you will see gainzz! )
Then…
5-7 Second Chin over Bar Hold
Max Effort L-Hang from pull up bar
Two Rounds
WOD
4 Front squats
8 Burpees
16 Sit ups
6 Rounds
Fitness 95/65
RX 155/105
RX+ 185/125
Evening class getting warmed up on their jump ropes!
