September 2017

CFH will be closed for an Level 1 Seminar this weekend.  All CFH members can go to CrossFit Harbor East for class on Saturday. There will be a 8 am, 9 am, 10 am and 11 am. It will be the same as CFH Saturday schedule:  Drive at 8 am and 11 am.  CrossFit at 9 am and 10 am
 

Strength WOD

8 min EMOM (Retest from Aug 9th, try to go heavier)
4 Back squats
**Same weight across. 70-80%**

WOD

100 Double Unders
75 KB Swings
50 Wall Balls
-For Time-
Fitness: 35/26
Performance: 53/35
Open: 70/53
Coaching tip: On your back squats, check your weight from August 9th ahead of time and try to go slightly heavier if you can. For the workout, we are doing more kettlebell swings in a row than we typically would do in a set. Choose a weight that you can move well for 15-20 reps at a time while fatigued.
CrossFit class or yoga class? Coach Mate taking the evening class through some stretches!

1

The Community of Strength Project will be holding our 2nd Annual Golf Tournament to support the students of the cause. All proceeds will go back to helping the youth of Baltimore City by empowering them through fitness. With the participation of golfers and the generosity of sponsors and donors, local high school students will get the same opportunities as we do to love fitness, community, and CrossFit.

Friday, October 27th, 2017 – Diamond Ridge Golf Course

Here’s how you can help:

  1. Golf – Grab a foursome and sign up today! Spots are limited so fill yours while you can!
  1. Donate – Cash and prizes are welcome and appreciated.
  1. Sponsor – Grab a sponsorship for the day of the event!

 

Find out more about our cause and our event on our website.