NEWS YEARS DAY PARTNER WOD ONLY AT 

Crossfit Federal Hill 

In Teams of 2
3 Minutes at each station
Cals on the Ski Erg
D Balls over the Shoulder
Assault Bike Cals
Dumbbell Hanging Squat Clean (2 DBs)
Cals on the Rower
2 Rounds
1/1/18- Federal Hill 10 am and 11 am-
Harbor East Closed- Come to Fed to workout! 
Working out is better with a friend.

“PETE”

25 Wall Balls
20 Cal Row
15 Box Jumps
10 Pull ups
5 Rounds

Today we honor Pete.  Pete was a member at Crossfit Federal Hill for four years and was killed in a tragic plane crash on Christmas Eve.  As his good friend Jimmy said. “He was as great as great gets.”  Today we honor Pete.

Pete is in the blue running with his friend, former coach of CFHE, Jimmy.

Strength 

Sumo Deadlift
5/5/5/5/5 (same weight across)

WOD

Elizabeth
21-15-9
Cleans
Ring Dips
Today we attack another bench mark WOD after some heavy sumo deadlifts.  The cleans should be power not squat.
It is important to build a strong core
Holiday Schedule:
12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)  
1/1/18- Federal Hill 10 am and 11 am-
Harbor East Closed- Come to Fed to workout! 
1/20/18 FIVE Year Anniversary Party- Sign up HERE
1/27/18 Battle of Baltimore (CFH closed) 

WOD

3:00 Calorie Row
2:00 Push ups
1:00 Power Snatch
Rest 2:00
3 Rounds
Score = Total Reps
Fitness: 95/65
Performance: 115/75
Open: 135/95
Strength is never given its developed
Holiday Schedule: 
12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)  
1/1/18- Federal Hill 10 am and 11 am-
Harbor East Closed- Come to Fed to workout! 
1/20/18 FIVE Year Anniversary Party- Sign up HERE
1/27/18 Battle of Baltimore (CFH closed) 

Strength 

Back Squats
8/8/6/6/6
(build up in load)

WOD

10 Burpees
30 Goblet Lunges
10 Pull ups
10 min AMRAP
Fitness: 35/26
Performance: 53/35
Open: 70/53
Chelsea with a solid front squat
Holiday Schedule: 
12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)  
1/1/18- Federal Hill 10 am and 11 am-
Harbor East Closed- Come to Fed to workout! 
1/20/18 FIVE Year Anniversary Party- Sign up HERE
1/27/18 Battle of Baltimore (CFH closed) 

On Christmas Eve a long standing member of CrossFit Federal Hill was killed in a plane crash.  Pete W. was a consistent 5:30 am athlete for 4 years at CFH.   He showed up, he worked hard and he never complained.  He was not the loudest dude in the room or the most talkative, but he was about as nice and genuine as they come.  We are beyond devastated to share this news.  Our condolences go out to his family and friends.  CrossFit Federal Hill is a better place because of people like Pete, he lifted up the community with his...

Open gym 

9 am – 11 am (CFH and CFHE)   

 
Holiday Schedule: 
12/25/17- Closed for Christmas 
12/26/17- Federal Hill – Noon, 4:30 and 5:30. Harbor East – 4;30, 5:30 only 
12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)
1/1/18- Federal Hill 10 am and 11 am- Federal. Hill
Harbor East Closed- Come to Fed to workout! 
1/20/18 FIVE Year Anniversary Party- Sign up HERE
1/27/18 Battle of Baltimore- 1/27/17 (CFH closed)