Partner WOD

From 0-15 Find a heavy 3 Rep Deadlift
From 15-20 Max Assault Bike Cals
From 20-25 Max KB Swings
From 25-30 Max Wall Balls
Today is a different style of partner WOD.  Some strength work followed by endurance.  One person working at a time on the Assault Bike, KBs, and Wall Balls.
Working out is double the fun with a partner by your side…
Save the Dates:
Saturday, January 20th:
Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party!  Sign up through this link.
Thursday, January 25th:
Coach Brittany will be launching her Nutrition Challenge.  Find more information and 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!

Finding time to workout over the holidays, even in regular life, can typically be challenge for most people. However, that is not the case for Bryan which makes him our member spotlight this week.
Bryan and his wife, Natalie, welcomed their new baby right before New Years Eve. Yet, Bryan found the time to make it to class or open gym at least 3 times the week following.  We are excited for this new chapter in the Schafer’s life. But we are even more excited for the great example that Bryan is setting for his daughter by making his health a priority.
Congratulations Bryan!! We are grateful for you!