Workouts

WOD “Turtle Frog” 0-4:00 30/23 Cal Row 21 Thrusters Max Burpees 4:00-8:00 Rest 8:00-12:00 30/23 Cal Row 18 Thrusters Max Burpees 12:00-16:00 Rest 16:00-20:00 30/23 Cal Row 15 Thrusters Max Burpees Score = Total burpees Fitness: 95/65 Performance: 115/75 Open: 135/95 Physiologically, rowers are superb examples of physical conditioning. Cross-country skiers and long distance speed … Read more

Strength WOD Front Squats 3/3/3/3/3 (90% of 2 RM hang clean) Tall Cleans 3/3/3/3/3 (low weight, form and technique) Alternate between the two. WOD 10 Pull ups 10 Sit ups 30 Double Unders 9 min AMRAP Fitness: 60 Singles Performance: Chest to Bar Open: Chest to Bar Our focus today is on the strength portion.  … Read more

Open Gym 9:00 – 12:00 Come in and get some work done! Coach JP wants you to have a great week!

And on the coldest day of November we have running planned. Dress warm or feel free to sub in rowing or assault bike! Skill WOD Spend 10 minutes working on Handstand Push Ups or 30 Handstand Push Ups for time. WOD 400 M Run 10 Ring Dips 1 Arm Overhead DB Walking Lunge (30 Steps) … Read more

Partner WOD 15 Hanging Power Clean 15 Burpee Box Jump Overs (must face the box) 10 Rounds Each partner completes 5 rounds. One person works while one person rests. Fitness: 95/65 (step overs) Performance: 135/95 Open: 155/105 Simple, but challenging. Each round will take 2-3 minutes. Partners make workouts more enjoyable.

SATURDAY, JANUARY 27TH AT CROSSFIT FEDERAL HILL Teams of THREE. Mix gender teams are back this year, every team must have at least 1 male and 1 female.  SIGN UP LINK GOES LIVE ON THURSDAY (11/20) AT 9 AM! – BATTLE OF BALTIMORE SIGN UP LINK SCALED AND RX DIVISIONS Each participant gets a T-shirt Cost: … Read more

Skill WOD Bottoms up KB Walk (Down and back) Single Arm DB Bent Over row (8 each arm) Couch Stretch  (30 Second each leg) 3 Rounds WOD 10 minute AMRAP 20 Wall Ball 10 Deadlifts Fitness: 185/125 Performance: 225/155 Open: 245/165 Here are a few key things for the skill WOD today: KB Walk- great … Read more

WOD 8 Power Snatch ___ Toes to Bar 400/300 M Row (Rest 2 minutes) 5 Rounds Fitness: 95/65 (15 Sit ups) Performance: 115/75 (12 Toes to bar) Open: 135/95 (15 Toes to Bar) Today, is our longer workout.  Still a barbell in the WOD, but the focus is more on endurance.  Specifically going hard then … Read more

Since CFH has taken on CFHE we have had a few questions about how things are working.  There is currently one website.  It will be merged soon to represent both locations that is being worked on now.  The blog will serve as a way to communicate with both communities. When it comes to events 99% … Read more

Strength  Front Squat with a 5 Second Pause directly into 2 more front squats. 6 Sets (Same weight across, should be 80-90% of 2 RM Squat clean) WOD 11 minute EMOM Shuttle Run 7 Goblet Squats Shuttle Run Max KB Swings Fitness: 35/26 Performance: 53/35 Open: 70/53 GYM NEWS: CFHE This Friday there will be … Read more