Strength WOD Back Squats with a 3 second pause 3/3/3/3/3 (build up in load) WOD 10 1 ARM KB Squat (Right) 10 1 ARM KB Squat (Left) 20 Box Jumps 30 Sit up 3 Rounds Fitness: Sit ups Performance: Sit ups Open: 20 Toes to Bar Baker working on that summer body!
WOD 20 Hang DB Snatch (Right) 20 Hang DB Snatch (Left) 10 Burpees 400 M Run 2 Rounds 3 Minute Rest 10 Hang DB Snatch (Right) 10 Hang DB Snatch (Left) 20 Burpees 400 M Run 2 Rounds Dumbbell work today – Candace showing us how it’s done!
Strength WOD Back Squat 5/5/5/5/5 (75-80% across) WOD 9 Minute AMRAP 2 Front Squats 2 Pull ups 4 Front Squats 4 Pull ups 6…6…climb the ladder for 9 minutes Fitness: 95/65 Performance: 115/75 Open: 135/95 Coach JP on chest to bar!
CFH: Open Gym 9-12 Capacity Class 9am: Reserve your spot ahead of time! Rebecca on Wall Balls!
NEW SCHEDULE AT FED HILL 8:00 am, 9:00 am and 10:00 am DRIVE 9:00 am, 10:00 am and 11:00 am CROSSFIT WOD Every 2 Minutes for 14 Minutes Snatch + Hang Snatch Fitness: Power Open/Performance: Squat WOD 5 Squat Snatch 20 Wall Balls 5 Rounds Fitness: 95/65 (Power Snatch) Performance: 115/75 Open: 135/95 DRIVE Every … Read more
Athlete Spotlight- David Jones has taken a huge roll here at CrossFit Federal Hill! As the general manager he is responsible for coaching an excellent class and leading the community in their pursuit of fitness. He has already embraced his role and done and amazing job. We are lucky to have David on staff! Below … Read more
Strength WOD Take 12 Minutes to Find a heavy 2 Rep Split Jerk Partner WOD 4 Power Cleans 5 Push Jerks 6 Shuttle Runs AMRAP 14 Minutes *Partners Alternate Rounds* Fitness: 95/65 Performance: 135/95 Open: 155/105 David passing on some wisdom.
WOD 2:00 on Assault Bikes 1:00 on Strict Pull ups 2:00 Burpee Box Jumps 1:00 Dips Rest 1:00 4 Rounds Today we bike!
WOD 800 M Run 60 Double Unders 40 KB Swings 20 Front Squats 12 Minute Cap Fitness: 115/75 Performance: 135/95 Open: 155/105 Strength WOD 6 Back Rack Lunges (6 per leg, build up in load) 8 Partner Glute Ham Raises 4 Rounds
This Saturday we launch our new Saturday Schedule! We will have DRIVE at 8 am, 9 am and 10 am and CrossFit at 9 am, 10 am and 11 am. We will be splitting the gym in half with the garage doors to accommodate both classes. If you plan on doing any extra work outside … Read more
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