This weekend is the Baltimore Marathon. Key Highway will be closed off for most of the morning so we are canceling our 8 am and 9 am classes. We will only have a 10 am and 11 am! Good luck to all the runners from CFH!
LAST DAY TO SIGN UP FOR THE HALLOWEEN THROWDOWN!
All you need to do is sign up HERE–Halloween Throwdown.
A few weeks ago we hit the CF Total on Friday night to celebrate the end of JP’s strength class. Well these four strong guys decided to come in earlier and get it in. Check out some of the strongest guys at CFH attack the CrossFit Total!
CrossFit Total- at CF Federal Hill from CrossFit Federal Hill on Vimeo.
Strength WOD
Take 15 minutes to find a heavy set of 10
Back Squat
WOD
20 KB Swings
30 Wall Balls
4 Rounds
Rest 1 minute after each round
Fitness: KB 35/26, WB 14/10
RX: KB 53/35, WB 20/14
RX+ KB 70/53, WB 30/20
Front Squats….