Big NEWS
Mark your calendar. Our 1 year celebration is going down on Saturday December 14th! From 7 pm to 11 pm at CFH.
We will be changing the feel of CFH for the evening. We will provide the food, adult beverages, and a DJ. All you have to do is show up!The dress code is formal…ha just kidding wear what you want!
The Event is FREE for all CFH members. It is our way of thanking you for being so awesome.
(if you are a member you already have a log in so click “log in to register” when you go into the link above. Do not go into “sign up now”)
If you want to bring a friend it is $40.
Catering, DJ and FUN- if you know a local restaurant who would like to provide food for the event please let us know. If you know a DJ shoot us an email. (community@crossfitfederalhill.com)
We are also thinking about highlighting some of the local talent we have at CFH! If you have a talent, entertain people for a living or you just want to sign a song email us!So far we have Coach Brian rapping and Coach Geo dancing (HA not really, that is a joke) but if you have a real, legit talent let us know!
A little motivation for Today’s WOD 374lb pound Snatch…
Strength WOD
1) Hanging Squat Snatch + 2 OHS x 5
(work up in load for #1 but all the sets should be heavy)
2) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – rest 60 sec between sets
Watch these two videos. Good Leverage– in this video the lifter is pulling the bar back when he lifts it off the ground and fighting hard for a vertical shin position. Bad Leverage- in this video the lifter does not have vertical shins and is creating a bad movements pattern. Think about these points during your Snatch Grip Deads with a Pause, instead of going for big weight. You should be at 110%-115% of your snatch, going for a PERFECT movement pattern! Since no one in the gym has snatched over 200 lbs we should not see anyone above 230 lbs.
WOD
**The coach will take 5 min before the WOD to go over MU’s and get everyone set up with a good scaling option**
Muscle-Ups
KB Swings (70/53)
9-7-5
“10 min CAP”
(If you can not do muscle ups sub in three pull ups and three push ups, so the workout would be 27 pull ups, 27 push ups and 9 KB swings ect.. Another scaling option would be to sub double pull ups double push ups. Example 18 pull ups and 18 push ups in the first round. Scale accordingly. This workout should be done in under 10 min)
Partner WOD!