Remember Harbor Take Over 2 is Tomorrow


4 min EMOM
3 Snatches 
As heavy as possible 

4 min EMOM 
12 Russian KB Swings 
Max Box Jumps

4 min EMOM
12 Toes to Bar 

2 Rounds

Fitness: 20 Sit ups
Performance: 12 Toes to Bar 
Open: 14 Toes to Bar 

Athletes: 24 minutes of work today, some heavy and some fast.  

Score-Load on the Snatch- Should be the same weight across 


Every 3 Minutes for 27 minutes 
5 DB Deadlift
5 DB Hang Power Clean
5 DB Front Squats
5 DB Push
200m run 

Athletes: You should have :45-1:00 to rest each round so challenge the DB weight

Crossfit Federal Hill is hosting a donations based class to help our friend and member, Siobhan Lydon, raise money for the Cystic Fibrosis Foundation. As the amazing and strong woman she is, she will be running the Chicago marathon for this cause!

In Crossfit community fashion, we are going to help her meet her goal of raising $5,000 and get sweaty in the process!

Date: 9/28/19 @ 12pm
Location: CrossFit Federal Hill
Coach: Heather Hatfield

This year I am running the Chicago marathon with the Cystic Fibrosis Foundation. Cystic Fibrosis is a progressive, genetic disease that causes persistent lung infections and limits the ability to breathe over time. This charity is near and dear to my heart because two of my cousins are living with this incurable disease. 

Growing up, hospitalizations for antibiotic IV clean outs were a regularity for John and Paul, who are now 24 and 21. The Cystic Fibrosis Foundation was able to set them up in a clinical trial that helped put the life changing drug, Kalydeco, on the market. Because of this drug, my cousins have not been hospitalized in 8 years. The Cystic Fibrosis Foundation is researching a new drug, called Vertex, that could be the future for CF patients. I have seen firsthand what the Cystic Fibrosis Foundation can do to better the lives of those living with cystic fibrosis. I hope that I can help make CF stand for cure found.

-Siobhan Lydon

How you can get involved: