The week of September 10th through 14th, Crossfit Federal Hill will be hosting a free week long foundations program, meeting Monday, Wednesday & Thursday at 7:30pm. Each session will be 1 hour in duration and include a group workout. This program is designed to help introduce athletes to the foundational movements found in Crossfit. The class will be lead by Coach Davidson and Owner Geo Rockwell. The two of them have come up with a curriculum that will set athletes up for success as they begin their Crossfit journey, while also having fun. This program will be limited to 10...

BRING A FRIEND DAY!

WOD

AMRAP in 6 Minutes
400 M Run
3 Rounds of Cindy
Max Wall Balls
Rest 2 Minutes
AMRAP in 6 Minutes
400 M Run
2 Rounds of Cindy
Max Wall Balls
Rest 2 Minutes
AMRAP in 6 Minutes
400 M Run
1 Round of Cindy
Max Wall Balls

DRIVE – CFH 5:30pm

Strength WOD
Every 3 Minutes for 12 Minutes
10 Bulgarian Split Squats (5 each leg)
12 Strict Leg Raises
15 Second all out Sprint on Assault Bike
WOD
500/400M Ski Sprint
Rest 1 Minute
30 Dumbbell Z Press (2 DBs)
2 Rounds

Congratulations to our August Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of August.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Fernando Elizalde 28 Jaclyn Sienkiewicz 27 Julia Gilloran 26 Mallory Beck 25 Amber Haske 23 Hilde Li 22 Joseph Dizon 22 Yuriy Mamed-Zade 21 Adam Wasmus 20 Shane Brown 20 Sara Walcott 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....