Workouts

  REMINDER: Be sure to check into CrossFit Federal Hill or CrossFit Harbor East on FaceBook every time you come to the gym during the month of February.  For every check in, CFH and CFHE will donate $0.25 to BARCS.  All of our money will go towards helping the Baltimore Animal Rescue and Care Shelter.  Read … Read more

WOD 4 Minutes on 1 Minute off for 25 minutes 40 Air Squats 10 Burpees 20/15 Cal Row Max Shoulder to Overhead Fitness: 95/65 Performance: 115/75 Open: 135/95 Tag, You’re it!

Skill WOD  8 Floor Press 8 Romanian Deadlifts 4 Rounds WOD 5 Power Snatch 30 Double Unders 10 Minute AMRAP Fitness: Power Snatch 95/65 Performance: 135/95 Open: 155/105 Coaches Note: Today we have a heavy WOD.  Pick a weight for the snatches that you can do safely but may turn into singles pretty quickly.  Try … Read more

Strength WOD EMOM for 8 Minutes 1 Squat Clean + 1 Front Squat WOD 6 Hanging Squat Clean 9 Pull up 12 Sit up 5 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105 Michele is focused on the week ahead.  Be like Michele.

Commitment = Results. Mallory is a frequent member of the Committed Club!   Congratulations to our January Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of January.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Harbor … Read more

CFH: Open Gym 9-12 Dan focused on his row.

Strength WOD Every 90 Seconds for 6 Minutes: 5 Strict Press (build up in load) Every 90 Seconds for 6 Minutes: 3 Push Press (build up in load) WOD 21-15-9 Power Clean Push Jerk Fitness: 95/65 Performance: 135/95 Open: 155/105 DRIVE 60 Back Step Static Lunges 40 Kettlebell Swings 30 Push-Ups 15 Strict Pull-Ups 400 … Read more

Derek looking strong on his front squats.   This past weekend Industry Athletics hosted the Battle of Baltimore at CrossFit Federal Hill. We had 40 teams of 3 athletes, giving us 120 athletes to host. 15 of those teams were made of athletes from either CrossFit Federal Hill or Harbor East. A huge shout out … Read more

Partner WOD From 0-12 Complete: 100 Power Snatch 100 Burpees From 12-24 Complete: 150 Cal Row 150 KB Swings Fitness: 75/55 Performance: 95/65 Open: 115/75 Melissa’s excited about rowing today, are you?!

Strength WOD 2 Minutes at each station (18 minutes, 3 rounds) Station 1: Back Squat 6-8 Reps Station 2: Single Leg RDL 10 reps each leg Station 3: Single Leg Hip Bridge 15 reps each leg  WOD 10 OHS 10 Pull ups 8 Minute AMRAP Fitness: 95/65 (Front Squats) Performance: 95/65 Open: 115/75 Mark cheering on his … Read more