CF Strength WOD
EMOM for 8 minutes
1 Power Snatch + 1 Hang Snatch 

CF WOD
20 Hang Snatch
30 Box Jump Overs
20 Toes to Bar
Rest 2:00
3 Rounds
*20 min cap*

Fitness: 75/55
Performance: 95/65
Open: 115/75

DRIVE
Every 4 minutes for 8 minutes
400 M Run
Max Man Makers
Every 4 minutes for 8 minutes 
400 M Run 
Max Wall Balls
Every 4 minutes for 8 minutes 
400 M Run 
Max Ring Rows

Congratulations to everyone that participated in the 1st ever CFHE lift off this past Friday! And thank you to Coach Carey & Jamie for organizing the event, and to CFHE member Rachel Thode for capturing the evening on camera!

Save the Date:
April 11th- Free Movement Screening at CFH
April 15th- Fresh Start Challenge Begins
May 11th – Chipper for a Cause at CFHE
May 27th- Memorial Day Murph!

For all the new moms out there this class is for you! Come over to our Federal Hill location on Monday and Wednesday at 11:00 am to see what it is all about. This is not a CrossFit class it is a fitness class dedicated to postpartum moms. If you want to hear all about the class check out the video below