CFH

Guide To Wednesday Weakness work

For our Wednesday programming we will develop 5 guideline tracks to help assist you in your weakness work! This will give you a foundation to work from each week. Feel free to change and adjust to fit your needs better.  We HIGHLY encourage you to hone in and pick one thing you want to get better … Read more

WEAKNESS CYCLE + FRAN & ANNIE

With the CrossFit Open wrapping up just over a month ago, maybe you and most other athletes had some weaknesses exposed. Maybe you recognized a blind spot in your training. Or, maybe you have been aware of this skill or strength deficit for sometime but have had trouble dedicating time to getting better at that … Read more

BODY ARMOUR

6 week mobility and stability program free to IA members. Sign Up HERE! Join us for a 6-week Mobility & Stability course. Using bands, kettlebells and bodyweight exercises, we will work to gain full-body movement resiliency by actively accessing joints’ full range of motion. These sessions are meant to identify and address unilateral weaknesses, strengthen movement patterns through … Read more

OUr new cycle begins March 6, 2023!

Now that the CrossFit Open is over, we are ready to launch into our new cycle! Here is what you can expect in classes for the upcoming weeks! Monday: This will be a higher heart rate type of day. We will have at least one mono structural movement in the mix and add intervals some … Read more

Email Newsleter

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Your Guide to Competition Day

With Battle of Baltimore approaching, we’ve been getting questions on how to handle training, nutrition and more leading up to the event. With that in mind, we wanted to share some pro tips to get our IA athletes feeling strong, prepared and ready to battle. These tips are great for the Battle but can be … Read more

Weightlifting mini cycle

Winter Barbell Club register HERE Itching to start Olympic lifting again? Missing barbell club in the new year? Never tried barbell club, but curious about what to expect?  Join us for a mini weightlifting cycle! This will lead right up to our full-length Spring Cycle, which will begin in mid-March.  Tuesdays / Thursdays @ 6:45 am … Read more

Advanced Rowing seminar

Coming Sunday, February 12th 10:15am Register HERE IA athlete Ryan Weeks has been rowing for over a decade and has been the head coach of Learn-to-Row programs at Baltimore Community Rowing since 2020 and an assistant coach of the intermediate program since 2018. Ryan’s seminar will focus on advanced rowing technique and drills for CrossFit … Read more

240 Club

CFH is excited to announce the 240 Club class of 2022! Yifan Luo Jo Gamble Ashley Arnett Kathryn Maitland Michelle Rack Mike Fetzer Sydney Shannon Trish Auray These athletes have consistently maintained 20 or more check-ins per month for all 12 months this past year. We are so proud of their commitment to fitness and … Read more

Foundations 2023

CrossFit Federal Hill is excited to launch a new format for how we will onboard new athletes! CLICK HERE to join! We know how overwhelming it can be to join any gym or attempt to start any fitness routine or lifestyle change let alone join a CrossFit gym where you are seeing movements you likely … Read more

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