Tuesday, November 23rd 2015
DOUBLE UNDER CLINIC: DECEMBER 12TH
You asked for it, you got it. It’s sorta like Christmas came early this year. Mark your calendars for December 12th (a Saturday) for our first ever double under clinic. Coach Eric Reisinger from CrossFit Federal Hill will be leading a one hour session on Saturday at 12:15 PM. The cost is $15 for members and trust us, its worth ten times that much. Get ready to work through all of those pain points and find your new double under groove. And for those of you who HAVE doubles, we guarantee that this session will take them to a whole new level. Finding efficiency in doubles will change your world!
Coach Eric is ready to solve all your double under problems
REMINDER: MODIFIED SCHEDULE THIS WEEK
MONDAY: Regular class schedule
TUESDAY: Regular class schedule
WEDNESDAY: Regular schedule except NO 7:30p CLASS. A big group is heading to Jail Break around 6p Wednesday so please join if you can!
THURSDAY (THANKSGIVING DAY): 10am ONLY
FRIDAY: Noon, 4:30p and 5:30p
SATURDAY: Regular schedule
SUNDAY: Regular Open Gym 9a-Noon
STRENGTH WOD
Split Jerk 3/3/2/2/1/1
**Between each set 5 PVC jerks with perfect footwork…pause 3 seconds on landing**
WOD
Monday, November 23rd 2015
GOBBLE GOBBLE: MODIFIED SCHEDULE
We hope everyone is looking forward to the Holiday week ahead. Due to typically lower attendance during the days around Thanksgiving we will be modifying our schedule slightly. However, we WILL BE OPEN THANKSGIVING DAY for a nice long burner WOD. Gotta get in a good sweat before you do some damage later in the day. Feel free to bring in friends or family members if they’re up for it!
MONDAY: Regular class schedule
TUESDAY: Regular class schedule
WEDNESDAY: Regular schedule except NO 7:30p CLASS. A big group is heading to Jail Break around 6p Wednesday so please join if you can!
THURSDAY (THANKSGIVING DAY): 10am ONLY
FRIDAY: Noon, 4:30p and 5:30p
SATURDAY: Regular schedule
SUNDAY: Regular Open Gym 9a-Noon
STRENGTH WOD
WOD
Sunday, November 22nd, 2015
OPEN GYM 9a-NOON
Saturday, November 21st 2015
Good luck to the speed demon of the box Ashley G! She is running the Philadelphia Marathon tomorrow and is looking to mark her personal best to qualify for the New York Marathon. We hope you have a great time tomorrow and smash your records. Ashley of course we be accompied by her partner in crime and avid runner Nina G. We would post a picture of Ashley running but she is just too fast to capture on film (so here’s a picture of her lifting some heavy stuff)…
WOD
