SATURDAY, JANUARY 27TH AT CROSSFIT FEDERAL HILL Teams of THREE. Mix gender teams are back this year, every team must have at least 1 male and 1 female.  SIGN UP LINK GOES LIVE ON THURSDAY (11/20) AT 9 AM! – BATTLE OF BALTIMORE SIGN UP LINK SCALED AND RX DIVISIONS Each participant gets a T-shirt Cost: $240 per team ($80 per person) There will be 3 Team WOD’s and 3 Floater (short individual) The three team WOD’s and two of the floater WOD’s will be announced a week before the competition. The last floater WOD will not be announced until WOD#1 and WOD #2 are complete, the day of the...

Skill WOD

Bottoms up KB Walk (Down and back)
Single Arm DB Bent Over row (8 each arm)
Couch Stretch  (30 Second each leg)
3 Rounds


10 minute AMRAP
20 Wall Ball
10 Deadlifts
Fitness: 185/125
Performance: 225/155
Open: 245/165
Here are a few key things for the skill WOD today:
KB Walk- great for core and shoulder stability.  Good for range of motion and activating all the small muscles in the scapula. 
Single Arm DB Row- Extremely helpful for shoulder health. 
Couch Stretch- Opens hips and helps alleviate low back pain. 
GYM NEWS: HARBOR EAST-This Friday there will be no 5:30 or 6:30 pm class.  We are having our first community event- “Grace + 1”  It starts at 5:30 pm on Friday.  We will take 20 minutes to find a 1 RM Clean and Jerk then hit Grace. After we are done we will grab drinks and dinner. (Local spot TBD).  Spread the WORD both gyms are welcome to attend the event at Harbor East.  Regular schedule at Federal Hill.
Skill and accessory work is just as big and heavy lifts.