Workouts

“PETE” 25 Wall Balls 20 Cal Row 15 Box Jumps 10 Pull ups 5 Rounds Today we honor Pete.  Pete was a member at Crossfit Federal Hill for four years and was killed in a tragic plane crash on Christmas Eve.  As his good friend Jimmy said. “He was as great as great gets.”  Today … Read more

Strength  Sumo Deadlift 5/5/5/5/5 (same weight across) WOD Elizabeth 21-15-9 Cleans Ring Dips Today we attack another bench mark WOD after some heavy sumo deadlifts.  The cleans should be power not squat. It is important to build a strong core Holiday Schedule: 12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)   1/1/18- … Read more

WOD 3:00 Calorie Row 2:00 Push ups 1:00 Power Snatch Rest 2:00 3 Rounds Score = Total Reps Fitness: 95/65 Performance: 115/75 Open: 135/95 Strength is never given its developed Holiday Schedule:  12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)   1/1/18- Federal Hill 10 am and 11 am- Harbor East Closed- … Read more

Strength  Back Squats 8/8/6/6/6 (build up in load) WOD 10 Burpees 30 Goblet Lunges 10 Pull ups 10 min AMRAP Fitness: 35/26 Performance: 53/35 Open: 70/53 Chelsea with a solid front squat Holiday Schedule:  12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon)   1/1/18- Federal Hill 10 am and 11 am- Harbor … Read more

On Christmas Eve a long standing member of CrossFit Federal Hill was killed in a plane crash.  Pete W. was a consistent 5:30 am athlete for 4 years at CFH.   He showed up, he worked hard and he never complained.  He was not the loudest dude in the room or the most talkative, but he … Read more

Strength WOD Take 10 minutes to find a heavy Clean and Jerk WOD “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Fitness: 115/75 Performance: 155/105 Open: 155/105

Happy Holidays from the Industry Athletics Team!

Open gym  9 am – 11 am (CFH and CFHE)      Holiday Schedule:  12/25/17- Closed for Christmas  12/26/17- Federal Hill – Noon, 4:30 and 5:30. Harbor East – 4;30, 5:30 only  12/31/17- Open gym Federal Hill (9 am-Noon) and Harbor East (10-Noon) 1/1/18- Federal Hill 10 am and 11 am- Federal. Hill Harbor East Closed- Come to Fed to workout!  1/20/18 FIVE … Read more

 WOD 1 Burpee 2 KB high pull 3 Kettlebell swings 4 Push Press 5 Hanging Cleans 6 Front Squats 7 Sit ups 8 Push ups 9 Wall balls 10 Squat cleans 11 Pull ups 12 HSPU Do you really think we would just run through this list once!?!  Here is how this workout works…complete 1, … Read more

Strength  Power Cleans 5/5/4/4/3/3 (build up in load) WOD 12 min EMOM ___ Push ups 2 Power Cleans Fitness: 10 push ups Performance: 12 Push ups Open: 15 Push ups There is no loading for the power clean today, athletes should be going as heavy as possible.  Please put your FOCUS ON THE PUSH UPS! … Read more