Congratulations to our May Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of May.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Federal Hill: Ashton Hyde 26 Fernando Elizalde 25 Jessica Konigsberg 24 John Babb 23 Mallory Beck 21 Harbor East: Michele Rack 23 Hilde Li 21 Denise Fu 20 Next time you see them around the gym, give them a high five (or a hug, hugs are great too)! We do our best to make sure we give credit to everyone who has reached the 20 classes each month.  If you think you...

Skill WOD

Max Reps in 2 Minutes:
-Muscle ups
-Pull ups
-Barbell Rows

“Diddy Kong”

5 Rounds of :40 seconds on :20 seconds off
Pull ups
Burpee Box Jump
Fitness: 185/125
RX: 225/155
RX+: 225/155 (chest to bar)

DRIVE 5:30 pm at Fed 

2 Minutes at each station
Max Cals Ski Erg
Max Burpees
Sit ups
18 Minute AMRAP
Rest 4 Minutes
From 22-30 Minutes
Every 2 Minutes
200 M Run
Max DB Hang Clean and Jerk (1 DB)

DRIVE30 11:30am at HE

3 Rounds:

400M Run
18 Burpees
15 Air Squats
9 Toes to Bar

18 Min Cap

Check out some of CFH’s athletes attacking Diddy Kong