Workout of the Day


Strength

Build up in load – 18 minutes
1 High Hang Squat Clean
1 Hang Squat Clean 1 Squat Clean (floor)
1 Push Press
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean (floor)
1 Push Jerk

All of the work above is unbroken


Workout

75 Doubles
50 Air Squats
50 DB Hang Clean and Jerks
50 Air Squats
75 Doubles 


DRIVE


Workout

20/15 Ski Cals 
20 Burpees
40 DB Push Press (20 each arm) 
80 Double Unders
4 Rounds

30 min cap


Cubby Clean Out!!
Please clean our your cubby by Monday November 30.



Workout of the Day


750 M Row
30 HSPU

Rest 1

750 M Row
40 Toes to Bar

Rest 1

750 M Row
50 Pull ups

Fitness: Seated Double Dumbbell Press
Performance: Chest to Bar


DRIVE


Reminder NO 7:30 am outdoor class this morning

Workout

75 Double Unders
20 Double Deadlifts
4 Rounds

Directly into

200 M Run
20 Dumbbell Hang Cleans
4 Rounds



Holiday Schedule
Today: 8:00am, 9:00am, 10:00am
Tomorrow: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Lift and Trot 2020

600 M Run
30 Thrusters
600 M Run
30 Snatches
600 M Run
30 Clean and Jerks
30 min Cap

Fitness: 95/65
Performance: 135/95


DRIVE


TURKEY DAY DRIVE

50 Walking Lunges
40 Mountain Climbers
30 Air Squats
20 Burpee Broad Jumps
4 Rounds


…with a 2020 Twist


Every year we have a 100,000 meter rowing challenge that runs from the day after Thanksgiving to News Years Eve!

This year we are making it a 100,000 (or more!) meter challenge but you will account for running, rowing, biking, AND ski erg meters.


To Participate:

Simply add your name to the boards hanging on the walls under the Crossfit Federal Hill logo!

There is a column to keep a running total of running meters, rowing meters, and combined bike and ski erg meters. In the last square of your row on the board, you’ll put your grand total (all the way to the right)!


When is this Challenge:

This challenge starts November 27th and the last day to accumulate meters is December 31st.


When can I get my meters in?

There are squares in the gym marked by green tape that can be used to accumulate meters on any machine. During morning classes (5:30am, 6:30am, 8:30am, 11:00am, and 12:00pm) you can simply sign up for open gym and utilize the green squares if you are planning to just hit some meters. Weekdays at 3:00pm, 4:00pm, and 6:30pm(M/W/F ONLY), and Sundays after Capacity there are specific Meter Challenge Spots you can reserve in Zen Planner.

Please avoid coming in to accumulate meters on weekdays between 4:45-6:30pm and on Saturdays as that puts us closer than we would like to our capacity limit of 25%.



Why Would I Do This?

We do the 100,000m challenge every year at this time to help keep you consistent through the cold months and through the holidays! Its a fun and very approachable challenge for all fitness levels. Some days the cold and the dark may have you down and a crossfit workout seems like too much. You know what isn’t too much? A quick 20 min on the bike to warm you up! So lets encourage each other and see how many meters we can rack up!


Can I Use a Green Spot for Regular Open Gym?


No silly billy, that’s what the regular open gym spots are for! We purposely made these spots small as they are just for biking, rowing, or skiing.


Can’t I Just Hop on a Machine for Meters Whenever I Want?

Please respect the times we have allotted in Zen Planner for this so that we can keep our capacity at a safe level. This is especially important for the evenings and Saturdays. There are not allotted times in Zen Planner during the 5:30am, 6:30am, 8:30am, 11:00am, and 12:00pm because open gym is typically empty during those classes. Because of that you can reserve an open gym spot for your meters during those times. Thank you in advance!



Holiday Schedule
Tomorrow: 8:00am, 9:00am, 10:00am
Friday: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Skill

EMOM for 7 minutes
6-10 Strict Pull ups (Strict Chest to Bar)


The Ghost

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest


DRIVE


Workout

200 M Run
10 Burpees
20 Air Squats
10 Double DB Hang Clean and Jerk

20 min AMRAP


November

Thursday November 26: 8:00am, 9:00am, and 10:00am classes
Friday November 27: 8:30am will be the FIRST class of the day


December

Thursday December 24: 8:00am, 9:00am, 10:00am classes
Friday December 25: CLOSED
Thursday December 31: we have added a 3:30pm class and the 5:30pm class will be the LAST of the day
Friday January 1: 9:00am, 10:00am, 11:00am classes


Holiday Schedule
Thursday: 8:00am, 9:00am, 10:00am
Friday: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Dubba Trubba

Every 6 minutes for 4 Rounds

400 M Run
16 Double DB/KB Front Rack Squats
20 Double DB/KB Swings
16 Double DB/KB Front Rack Lunges

Athletes: Choose a load that you can move through the squats unbroken. Ideally you are swinging, squatting and lunging with the same weight. Score your time for all four rounds.  The final score will be the average of each round.  The goal should be to have at least 60 seconds of rest each round.


DRIVE


Workout

Every 6 minutes for 4 Rounds

400 M Run
20 Double DB/KB Front Rack Squats
20 Double DB/KB Swings
20 Double DB/KB Front Rack Lunges

Athletes: Choose a load that you can move through the 20 squats unbroken. Ideally you are swinging, squatting and lunging with the same weight. Score your time for all four rounds.  The final score will be the average of each round.  The goal should be to have at least 60 seconds of rest each round.

  • If you travel (car, train, plane, bicycle, any mode of transportation), or socialize outside your usual “bubble” please keep our community safe and take THREE days away from the gym to monitor your symptoms. The cases we have had in the gym from travel could have been avoided with just a three day grace period. 
  • We wear masks at ALL TIMES.
  • Athletes enter the gym through the side door to have their temperature taken. If the coach is wrapping up class when you get to the gym, just wait on one of the colored dots inside the door until they can get to you.
  • Not a COVID procedure, but there is NO MEMBER PARKING in front of the gym. Please find street parking.
A mask ain’t slowing Quinta down, be more like Quinta!


Holiday Schedule
Thursday: 8:00am, 9:00am, 10:00am
Friday: NO 5:30am, 6:30am, and 7:30am


Cubby Clean Out!!
Please have your cubby cleaned out by Monday November 30.


Workout of the Day


Strength

Snatch with a pause above the knee
50-60%
3/3/3/3/3/3

**Focus is to be over the bar when you pause above your knee


Rolex

2:00 Max DB Hang Snatch
1:30 Max Push ups
1:00 Max Toes to Bar
2:00 off

2 Rounds 


DRIVE

Strength

10 Renegade Rows (5 each side)
10 Kneeling Arnold Press (5 each side)
5 Rounds


Workout

1:00 Max DB Hang Snatch
1:00 Max Push ups
1:00 V ups
1:00 off
4 Rounds