Workouts

Strength WOD Sumo Deadlifts 4/4/4/4/4 (Same weight across) “Open WOD 17.4” AMRAP x 13 55 Deadlifts 55 Wallballs 55 Calorie Row 55 HSPU Fitness: 135/95, HR Push-ups Performance:  185/135 Open: 225/155   Matt staying warm by lifting heavy weights. Last day to sign up!  Saturday, January 20th:   Don’t miss CrossFit Federal Hill’s 5 Year … Read more

WOD  Bring A Friend Thursday! 20 KB Swings 15 Burpee Box Jumps 10/7 Assault Bike Cals 5 Shuttle Runs Rest 1 Minute 22 Minute AMRAP Working out with friends for the WIN! Today!  Thursday, January 18th: Bring a Friend Thursday!  Everyone is welcome to bring a friend to workout with them.  Just make sure they register … Read more

  Greg Glassman, the man who created and branded this whole sport of fitness we call CrossFit, wrote an influential article in CrossFit Journal (http://library.crossfit.com/free/pdf/CFJ-trial.pdf) almost 15 years ago called “What is Fitness.” In this article, Glassman first explained the sickness, wellness, fitness continuum, which is an integral component of CrossFit’s definition of fitness and … Read more

Strength WOD Back Squats  3/3/3/2/2 (Build up in load) WOD 5 Front Squats 15 Sit Ups 30 Double Unders 5 Rounds Fitness: 10 Front Squats (95/65) Performance: (185/125) Open: (225/155) The WOD should be heavy today.  Clean the bar up and hit 5 challenging squats.  Go directly into sit ups and doubles.    Mike on … Read more

Have you signed up for Coach Brittany’s Nutrition Challenge yet?  Still waiting for that final push?  Check out what past participants have said! “It gave me added confidence and motivation to decline alcohol, which I later found out irritated a medical condition I had been diagnosed with. I never felt better and have now given … Read more

Strength WOD Take 10 minutes to find a heavy 1 Rep Hang Power Snatch WOD 20 Hanging Power Snatch 30 Box Jumps 20 Pull Ups Rest 2 minutes 3 Rounds Fitness: 55/45 Performance: 75/55 Open: 95/65 **Do not drop the bar today if you have less than 95 or 65.** Gabriel with a solid pull! … Read more

Wodapalooza is a fitness festival in Miami Florida.  This year we had another big group from the CrossFit Federal Hill go down to support athletes, fitness and our community!  Megan W. was an individual competitor, Ashley A., Hana M. and Madison D.  were on a team and Ryan G., Matt D, and Mike V were … Read more

WOD From 0-10 50 Sit Ups 100/80 Cals (Rower) From 10-20 50 Push Ups 100 Wall Balls From 20-30 50 Russian Swings 100 Air Squats Wall Balls to start your week off right! Saturday, January 20th: Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party!  Sign up through this link. Thursday, January 25th: Coach Brittany … Read more

Open Gym  CrossFit Federal Hill: 9-12pm Save the Dates: Saturday, January 20th: Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party!  Sign up through this link. Thursday, January 25th: Coach Brittany will be launching her Nutrition Challenge.  Find more information and sign up through this link. Saturday, January 27th: If you’re interested in volunteering for … Read more

WOD “The 30s” 30 Box Jumps 30 Chest to Bar Pull-ups 30 Kettlebell Swings 30 Front Squats 30 Toes to Bar 30 Push Press 30 Deadlifts 30 Burpees 30 Double Unders Fitness: 75/55 Performance: 95/65 Open: 115/75 DRIVE 2 Minutes at Each Station: Row Air Squats 1 Arm DB Hang Clean and Press Shuttle Runs … Read more