Workouts

Congratulations to our July Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of July.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Ashton Hyde 32 Fernando Elizalde 29 Ryan Shovlin 24 Kaitlyn Elizalde 22 Jaclyn Sienkiewicz … Read more

“Partner Kalsu” 100 Thrusters for time Start with 5 burpees, then every minute on the minute thereafter do 5 burpees. Both partners do the burpees simultaneously. Only one partner does thrusters at a time. Partners can divide up the thrusters however they like (alternating minutes works best). Fitness: 95/65Performance: 115/75Open: 135/95

Hey Industry Athletics! You might have seen an event floating around on facebook but tomorrow (August 2nd) evening we will be helping to host Fit before Flicks at the Visionary Arts museum just down the road from CrossFit Federal Hill. This will be a 45 minute Drive style class just prior to their showing of … Read more

Strength WOD Every 2 Minutes for 12 Minutes 1 Power Clean + 2 Split Jerks WOD 5 Push Jerks 20 Box Jumps 5 Push Jerks 50 Double Unders 3 Rounds Fitness: 95/65 (10 reps) Performance: 155/105 Open: 185/125 DRIVE – CFH 5:30pm From 0-3 Minutes 500/400 M Ski From 3-6 Minutes Rest From 6-18 Minutes 12 … Read more

Strength WOD Front Squat with a 2 second pause in the bottom 3/3/3/3/3 (build up in load) WOD 20 Wall Balls 20 Cal Row 20 Sit Ups 20 Deadlifts 15 Minute AMRAP Fitness: 115/75 Performance: 135/95 Open: 155/105 DRIVE – CFH 6:30pm 20 Ring Rows 30 Burpees 400 M Run 50 KB Swings 60 Air … Read more

Skill WOD Muscle Up Cycle 4 Muscle Ups every Minute for 8 Minutes or 6 Slow Ring Rows 6 Chin up to rings 6 Fast Turn overs+Ring Dip (Pause at the top) 4 Rounds Pull Up Cycle :20 Chin Overbar Hold 3 Slow Negatives 15 Barbell Row (set up barbell on pull up bar) 4 … Read more

Strength WOD Push Press 2/2/2 (Same weight across) Push Press 8/8/8 (Same weight across) WOD 6 Minute AMRAP 3 Power Clean 6 Bar Facing Burpee 9 Air Squat Rest 2 Minutes x2 Fitness: 95/65 Performance: 135/95 Open: 165/110 DRIVE – CFH 6:30pm 12 Minute AMRAP 6 – 1 Arm DB Thruster (R) 6 – 1 Arm … Read more

CFH OPEN GYM 9-12 CAPACITY CLASS 9AM CFHE OPEN GYM 1-3 Sunday – Another day to get stronger.

“Let’s Roll” 200 Doubles 1,000 M Row 100 Wall Balls 50 Pull ups DRIVE Buy in: 1 Mile Run 50 Plate Overhead Walking Lunges 40 Plate Ground to Overhead 30 Burpees Jump Over the Plate 2 Rounds

Skill WOD 8-10 Ring Dips 8-10 Bentover barbell row 8-10 Strict Leg raises (hanging from a bar) WOD AMRAP 10 MINUTES 21 KB Swing 15 Box Jumps 9 HSPU