CFH

The first week of weakness work was a huge success! Great work on coming in and getting after it.  If you missed week one we highly recommend you take this week to test a weakness.  Below are a a few notes about the weakness cycles to help guide you through your training this week. Gymnastics … Read more

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

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

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

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

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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

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

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

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