Workouts

Open Gym  Crossfit Federal Hill 9-12pm

  Calling all volunteers… if you are looking for a great opportunity to serve at Battle of Baltimore, here is your chance. We are looking for volunteers for the event. We have three different shift options: 1) 7:30am-11am 2) 11am-3pm 3) all day – 730am-3pm.   If you or someone you know is interested in … Read more

Strength  8 min EMOM 2 Deadlifts (same weight across) WOD 30 Walking Goblet Lunges 20 Pull ups 10  Burpees 3 Rounds Open: Chest to bar DRIVE  10 Shuttle Runs 20 V-ups 30 Air Squats 40 Russian Swings 50 Second Low Plank 3 Rounds Nothing wrong with keeping a smile on your face for air squats, … Read more

Congratulations! To everyone that completed the 100,000 meter rowing challenge. Industry Athletics offered this challenge right after Thanksgivings, giving all our athletes until just before the New Year to complete these meters. A round of applause to everyone that participated. This was not an easy task but it showed great dedication and determination by each … Read more

WOD 40 Barbell Power Cleans 40 DB Power Cleans 60 Toes to bar 40 Barbell Push Press 40 DB Push Press (Single Arm, 40 total) 2 Rounds Fitness: 75/55 (sit ups) Performance: 95/65 Open: 115/75 Partner WOD today.  We are using Barbells and Dumbbells. One person is working at a time.  Each person should be … Read more

ALL Classes are on at both locations Strength Back Squat 6/6/6/4/4 (build up in load) WOD 50 Weighted Step ups (20 inch box) 1,000 M Row 50 Weighted Step ups (20 inch box) When selecting a load for today. Pick one that will challenge you break up the 50 reps in 3 sets. Our main focus … Read more

Skill  8-10 Strict Pull ups 10 1 Arm DB Rows 1 Arm Farmers Carry (30 seconds on each side, as heavy as possible) 3 Rounds WOD Every 3 Minutes for 15 minutes 50 Double Unders 25 Sit ups Max KB Swing Fitness: 100 Singles 35/26 Performance: 50 Doubles 53/35 Open: (Unbroken Doubles) 70/53 No barbell … Read more

Strength Take 12 minute to find a heavy load in this complex. Then hit this complex 3 times. 2 Front Squats + 1 Push Press WOD 15 Thrusters 15 Burpees 4 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 Pat showing us full extension and complete lock out

NEWS YEARS DAY PARTNER WOD ONLY AT  Crossfit Federal Hill  In Teams of 2 3 Minutes at each station Cals on the Ski Erg D Balls over the Shoulder Assault Bike Cals Dumbbell Hanging Squat Clean (2 DBs) Cals on the Rower 2 Rounds 1/1/18- Federal Hill 10 am and 11 am- Harbor East Closed- … Read more

Open gym Federal Hill (9 am-Noon) Harbor East (10-Noon)