Halloween Throwdown
If you are participating in the Halloween Throwdown this Saturday, you should have received an email yesterday (Tuesday) to connect you to your team. If you did not receive this email, please contact me ASAP @ crossfitfederalhill@gmail.com.
The Throwdown will be held at CrossFit Federal Hill starting at 10am.
If you’re not participating, don’t hesitate to come by to cheer on your friends. It’s a guaranteed good time!
Sign up today for the Healthy Through the Holidays Nutrition Challenge. Click here for more information and to sign up!
“Industry Chipper”
60 Wall Balls
50 KB Swings
40 Box Jumps
30 Deadlifts
20 Power Cleans
10 Front Squats
Fitness: 135/95 (35/26) (20 Front squats)
Performance: 165/110 (53/35)
Open: 185/125 (70/53)
20 min Time Cap
A light deadlift, challenging power clean and heavy front squat. Timing should be around 12-20 minutes depending on the weight that is chosen. Fitness has 20 front squats because the load is lighter and that track is more focused on endurance over strength.
Paige showing us good form for Kettlebell swings