Workouts

Open Gym 9:00am – 12:00pm Come in and work on a weakness with a friend!  

CFH/CFHE Halloween Throwdown! If you are not participating in the throwdown, feel free to come by and watch or help out.  This is our biggest event of the year!  Don’t miss out! There will only be one class at both CrossFit Federal Hill and CrossFit Harbor East – Both DRIVE at 8am.  Come get it … Read more

Drive  8 min AMRAP 20 Cal Row 20 Push Ups Rest 1 minute 8 min AMRAP 10 Pull ups 10 Burpees Rest 1 minute 8 min AMRAP 20 Reverse Lunges (use KB or DB in goblet position) 20 Single Arm DB Press *Do not drop the DB* Nothing says Saturday like a good workout with … Read more

Gym News: There is only one DRIVE class Saturday, 10/28, at CFH & CFHE at 8am. All other classes have been canceled for the Halloween Throwdown. Skill  10 Deadbugs 10 Glute Bridges 10 Partner Glute Ham Raise 3 Rounds WOD 10 Pull ups 20 1 Arm DB Push Press (10 each arm) 30 Steps DB … Read more

Lower Back Pain    A lot of athletes come to me complaining of lower back pain. This article is not a cure-all, not for chronic back pain, and not a cure for a true injury. But sometimes, that lower back pain can be cured by the magical powers of stretching. Lower back pain is experienced … Read more

Sign up today for the Healthy Through the Holidays Nutrition Challenge.  Click here for more information and to sign up! Strength  Take 12 minutes to Find a heavy Power Snatch WOD “Isabel “ 30 Snatches for Time Fitness: AMRAP in 6 minutes 6 Power Snatch (18 Bar Hop Overs) Performance: 135/95 Open: 135/95 Coach Geo showing … Read more

INTENTIONAL HARDSHIP – WHY YOU SHOULD DO MORE HARD THINGS   When it comes to working out and physically pushing your limits most people who are reading this have a step up on the general population. You choose to make fitness a priority in life.  You choose to get uncomfortable, lift heavy weights, sweat in … Read more

Halloween Throwdown If you are participating in the Halloween Throwdown this Saturday, you should have received an email yesterday (Tuesday) to connect you to your team.  If you did not receive this email, please contact me ASAP @ crossfitfederalhill@gmail.com. The Throwdown will be held at CrossFit Federal Hill starting at 10am. If you’re not participating, don’t … Read more

If you are participating in the Halloween Throwdown this Saturday, you should have received an email yesterday (Tuesday) to connect you to your team.  If you did not receive this email, please contact me ASAP @ crossfitfederalhill@gmail.com. The Throwdown will be held at CrossFit Federal Hill starting at 10am. If you’re not participating, don’t hesitate to … Read more

Sign up today for the Healthy Through the Holidays Nutrition Challenge.  Click here for more information and to sign up! WOD 3 minutes on 1 minute off for 24 minutes 20/15 Cal Row ___ Toes to Bar Max Double Unders Fitness: 20 Sit ups Performance: 15 Toes to Bar Open: 20 Toes to Bar Always … Read more