Workouts

Staying Safe Hey Team, on Monday morning 11/27 an incident happened directly in front of CrossFit Federal Hill.  It might not make the papers or become a huge deal. But it is a reminder of how close things can hit to home, how we should all be careful and vigilant at all times. Between 5:00 … Read more

WOD 50 Cal Row 40 Sit ups 30 Push Jerks ___ Double Unders 30 Push Jerks 40 Sit ups 50 Cal Row Fitness: (200 Singles) 95/65 Performance: (150 Doubles) 135/95 Open: (200 Doubles)  155/105 Longer one today with no strength, a lot of overhead movements.  Overhead work requires shoulder stability so look feel warm before … Read more

Strength WOD Hanging Squat Clean 3/3/3 (80 % of 2 RM Hang clean) 3/3/3 (90% of 2 RM hang clean) WOD 120 Wall Balls 5 Kb Swings Every minute including the first minute Fitness: 35/26 Performance: 53/35 Open: 70/53 JP taking a big class through some progressions!

Open Gym 9-12pm Get in here to work off that extra turkey. Jesse resting for the next set.

Skill/Mobility WOD 5 I’s, Y’s and T’s 10 Shoulder Taps 30 Second Couch Stretch (each leg) 3 Rounds WOD “Burpee Helen” 400 M Run 21 KB Swings 12 Burpees 3 Rounds Fitness: 35/26 Performance: 53/35 Open: 70/53 DRIVE  Every 5 minutes for 25 minutes 400 M Run 100 Single Unders 15 Ground to overhead with … Read more

Strength WOD Take 12 minute to Find a heavy Deadlift + Hanging Clean + Push Jerk WOD 9 Deadlifts 7 Hanging Cleans 5 Push Jerks Rest 30 seconds 12 min AMRAP Fitness: 115/75 Performance: 155/105 Open: 175/115 A version of DT today.  Focus on good positions and do not get sloppy. Brent with solid finish … Read more

The 100,000 Meter Holiday Challenge is BACK!  Harbor East Community we are excited to bring this to CFHE! This is the third year the Federal Hill Community is attacking this challenge.  It is a fun engaging time!  You have from Friday, November 24th to until Thursday, December 31st to accumulate 100,000 M on the Erg … Read more

HAPPY THANKSGIVING Partner Murph  1 Mile Run (1 800 M each) 100 Pull ups 200 Push Ups 300 Air Squats 1 Mile Run (1 800 M each) The 1 mile run is relay style with each partner running 800 M. The pull ups, push ups and air squats can be portioned and split anyway you … Read more

Strength 8 Bent over barbell rows (Snatch Grip) 8 Bird Dogs (2 second pause) 4 Rounds WOD  7 Power Snatch 7 Sit ups 7 Box Jumps 10 min AMRAP Fitness: 45/35 (Go a Touch below the knee) Performance: 75/55 Open: 75/55 DO NOT DROP THE WEIGHT FROM OVERHEAD TODAY.  IT WILL BUST THE PLATES UP. … Read more

Welcome Cora Bayne!  Every week we like to spotlight one of our members and their achievements. This is no different, it just is not Friday. A huge Congratulations to Coach Blair and her husband, Scott, on the arrival of their daughter Cora. Coach Blair is a big asset to the CFH family and we are … Read more