CFH
We are 100% committed to our member’s safety and abiding by all city-mandated regulations throughout the duration of the COVID-19 pandemic. Here is a list of the ways we are keeping you safe. Classes are capped at 25% of our total capacity per Baltimore City regulations We wear masks at ALL TIMES Athletes enter the … Read more
Coach Laura is back with her 10/10/10 program starting Tuesday December 1. This class will be every Tuesday and Thursday at 7:30am for 6 weeks and it is completely free to our members!! Over the course of the 6 weeks, Laura will focus on end range mobility. Every session you are working and challenging mobility, … Read more
Due to increased attendance, we will be offering three new class times! Starting Wednesday November 4, we will be offering an 11:00am class on M/W/F, a 3:30pm class on Fridays, and an 11:00am class on Saturdays. Thank you for your ongoing support and patience as we continue to adjust under COVID procedures!
Sunday, November 8th @ 10:15-11:30 am Industry Athletics Federal Hill In honor of transitioning from back squats to a new overhead strength cycle, join us for an hour dedicated to achieving and maintaining healthy shoulders! What to Expect: Brief overview of the various shoulder functions necessary for overhead strength, and how that translates to your … Read more
Hey Team, I wanted to let you know that I will be moving on from CFHE. Harbor East will now be run by John Silvers (current CFHE member), Nick S (owner of Charm City CF) and Andrew Wheeler. Change is challenging, but I truly feel this will be best for the community. I took over Harbor East … Read more
How Anthropometrics and Hip Positioning Can Determine Your Ideal Squat Variation In honor of the IA community continuing to squat its tailbone off each Tuesday for the next few weeks, I thought we’d briefly address why the squat, a movement so seemingly simple and non-complex, is a deceptively special snowflake. If you take a second … Read more
This marks week two of our 20 Rep Back Squat Cycle! You can expect your high volume back squats on Tuesday, so what can you expect the rest of the week? We have athletes who are able to and want to really push the intensity on this cycle. This leaves them not wanting to be … Read more
If your hip, knee or back is feeling out of sorts just in time for our 20 rep back squat cycle, opt for one of these alternatives instead. If doing the full twenty reps with the alternative exercise is still aggressive, scale to 10 or 15 reps. 10 or 15 reps still leaves potential for … Read more
20 Rep Back Squat Athletes, we are going to embark on a journey together; one that will increase muscle strength and size, sizzle your central nervous system, and cause you to question the meaning of life. Our new strength cycle for the next 6 weeks will be the 20 rep back squat cycle. This is … Read more
Interested in gymnastics coaching from an elite gymnast? Our very own Coach Candace is here for you!! Click HERE to sign up! First you’ll select one of two tracks:Pull-upsorInverted (Handstand, Handstand Push-Ups, Handstand Walking) In the first week, you will meet with Coach Candace for a 45min consult/training session. This will be followed by 3 personalized training … Read more
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