Strength WOD Take 10 minutes to build to a heavy 2 Rep Power Clean + 2 Front Squats WOD 18 Minute EMOM Min 1: 7 Power Cleans + 7 Front Squats Min 2: 50 Double Unders Min 3: 15/12 Cal Row Fitness: 75/55 Performance: 95/65 Open: 115/75 Vigs squatting some heavy weights!
CFH Open Gym 9-12 Melissa on double unders!
8am and 9am classes at CrossFit Federal Hill and CrossFit Harbor East. We will be hosting 18.5 at 10:30 am at CrossFit Federal Hill. All are welcome to come out and participate. Potluck celebration to follow! Strength WOD Take 15 minutes to find a heavy weight in this complex From the rack 2 Front Squats … Read more
Strength WOD 8 Minute EMOM 1 Power Snatch + 2 OHS WOD 40 Bar Facing Burpees 30 Power Snatch 20 Overhead Squats 10 Bar Facing Burpees Fitness: 95/65 Performance: 115/75 Open: 115/75 Adnan and Brittany putting in work.
Throwback of Sarah going overhead! What made you decide to give CrossFit a try? I joined because my fiance was really into CrossFit and I had always been fit and worked out at standard gyms, but was looking for something more intense and would take me to the next level with my fitness. How have … Read more
Great job on 18.4! Schedule: For Week 5 everyone we will get together on Saturday at Fed Hill for a pot luck and celebration of 18.5! We will kick things off at 10:30 am. Sign up sheet for the POT LUCK Below is the breakdown of the intramural points after Week 4. 1st Place – … Read more
Regular Schedule Today Strength WOD Sumo Deadlifts 5/5/5/5/5 WOD AMRAP in 3 minutes 24 Goblet Lunges 8 Shuttle Sprints Max KB Swings Then Rest 1 minute 4 Rounds Fitness: 35/26 Performance: 53/35 Open: 70/53 FH- Orange pole to garage doors = 1 HE- Orange pole to Orange Pole = 1 All the fitness.
Hey Team! First, an announcement about the intramural open! In years past it has been more of a team event where everyone is involved. This year with me trying to combine the gyms it did not workout so well. Next year each gym will have their own teams with the gym. There will be times … Read more
Last month we wrapped up our first nutrition challenge of 2018. The challenge lasted approximately 5 weeks and we had over 30 participants. Each had different reasons for signing up but all were looking for accountability and to establish healthy habits. In addition to establishing healthy eating habits and completing their typical CF workouts, they … Read more
**The 4:30 will be our last class today. We will close at 5:30 pm!** WOD Every 7 Minute for 28 Minutes 500/400 Meter Row 15 Thrusters 20 Sit ups 50 Double Unders Fitness: 75/55 Performance: 95/65 Open: 115/75 Zach with his game face on…
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