Workouts

Have you signed up for the New Year Nutrition Challenge?!?!   No?!?! What is holding you back? Maybe the fact that you may not know me and putting trust in a stranger can be hard, so let me take a moment to introduce myself. I am a girlfriend to an amazing man (with the best accent) … Read more

Partner WOD From 0-15 Find a heavy 3 Rep Deadlift From 15-20 Max Assault Bike Cals From 20-25 Max KB Swings From 25-30 Max Wall Balls Today is a different style of partner WOD.  Some strength work followed by endurance.  One person working at a time on the Assault Bike, KBs, and Wall Balls.   … Read more

Finding time to workout over the holidays, even in regular life, can typically be challenge for most people. However, that is not the case for Bryan which makes him our member spotlight this week. Bryan and his wife, Natalie, welcomed their new baby right before New Years Eve. Yet, Bryan found the time to make … Read more

  Beginning NEXT THURSDAY, January 18th, we will be launching Bring A Friend Thursday.  This will happen a couple times a month (dates TBA); you will be able to bring a friend with you to WOD.  The workout will be designed for people of all abilities – more of a body weight, DRIVE style workout. … Read more

Skill WOD 8-10 Strict Pull Ups 10 Banded Pull Aparts 10 V-Ups 4 Rounds WOD 5 Minute AMRAP 10 1 Arm DB Push Press (each arm) 10 Burpees 10 Sit Ups Rest 2 minutes 5 Minute AMRAP 8 1 Arm DB Push Press (each arm) 8 Burpees 8 Sit Ups Score = Total Reps Friends … Read more

Strength WOD Take 12 minutes to find a heavy load in this complex: 1 Power Snatch + Hanging Power Snatch + 1 OHS WOD 15 Power Snatch 30 Goblet Squats 12 Power Snatch 30 Goblet Squats 9 Power Snatch 30 Goblet Squats 6 Power Snatch Fitness: 96/65 Performance: 115/75 Open: 135/95   Ben showing us … Read more

With many of us coming off of excessive holiday eating, we are looking to kick off the New Year in the best way!  Many of us set both fitness and nutrition goals.  To aid in your success we are offering a nutrition challenge!  This is 5 weeks to a new you… but you won’t be alone! … Read more

WOD 1 Minute at Each Station: 1 Minute of Rowing 1 Minute of Double Unders 1 Minute of Pull Ups 1 Minute Rest 6 Rounds Score = Total Reps   Josh with some hard core focus as he works his way through his pull ups. Save the Dates: Saturday, January 20th: Don’t miss CrossFit Federal … Read more

It’s very easy to fly through your push ups inefficiently and with incorrect form.  You will never get any stronger in this movement if you don’t take a step back and find a progression that puts you in a perfect position.  Take a few minutes to watch this video and find what is best for … Read more

Strength WOD Back Squat 4/4/3/3/3 (build up in load) WOD 5 Power Cleans 10 Push Ups 15 Air Squats 10 Minute AMRAP Fitness: 95/65 Performance: 115/75 Open: 135/95 Head in to the new week with a little help from your friends. Save the Dates: Saturday, January 20th: Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party! … Read more