It’s very easy to fly through your push ups inefficiently and with incorrect form.  You will never get any stronger in this movement if you don’t take a step back and find a progression that puts you in a perfect position.  Take a few minutes to watch this video and find what is best for you to become better at the push up.  And, as always, listen to your coaches…

Strength WOD

Back Squat 4/4/3/3/3
(build up in load)


5 Power Cleans
10 Push Ups
15 Air Squats
10 Minute AMRAP
Fitness: 95/65
Performance: 115/75
Open: 135/95
Head in to the new week with a little help from your friends.
Save the Dates:
Saturday, January 20th:
Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party!  Sign up through this link.
Saturday, January 27th:
If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!