Workouts

Today is the last day to sign up for the Halloween Throwdown! Click here for more details and to sign up today!  Strength WOD 1 Hanging Squat Clean with a 5 Second Pause in the Squat + 3 Hanging Squat Cleans  6 Sets (build up in load) WOD 9 Thrusters 200 M Run 5 Rnds … Read more

CFH has some exciting news. Coach Brittany will be bringing her nutrition program, FLEX Nutrition to Federal Hill. Over a year ago she started a program at CrossFit Cove and has worked with a multitude of athletes all with varying goals. We will provide you with more details to her nutrition program in January, when … Read more

Last day to sign up for the Halloween Throwdown will be Monday, October 23rd. Click here for more details and to sign up today! Open Gym: 9am – 12pm Dog Days of CrossFit

Last day to sign up for the Halloween Throwdown will be Monday, October 23rd. Click here for more details and to sign up today! WOD In Teams of 2 20 Push Press 20 Toes to Bar 20 Box Jumps 22 Minute AMRAP Fitness: 95/65 Performance: 115/75 Open: 135/95 One person works at a time. DRIVE … Read more

Last day to sign up for the Halloween Throwdown will be Monday, October 23rd. Click here for more details and to sign up today! WOD 20/15 Cal Row 16 Push Ups 12 Deadlifts Rest 1 minute 5 Rounds Fitness: 185/125 Performance: 225/155 Open: 275/175 This will be a longer workout with rest built in, but … Read more

  If you’re struggling with push ups in a workout. Check out this video to help with modifications as you build strength. These two great modifications with greatly change your approach to the push up.

Last day to sign up for the Halloween Throwdown will be Monday, October 23rd. Click here for more details and to sign up today! Skill 6 1 Arm DB or KB row (6 EACH ARM) 50 foot farmer’s carry 10 Bird Dogs 4 Rounds WOD  30/20 Cals on Assault Bike 30 Sit ups 30 HandStand … Read more

Last day to sign up for the Halloween Throwdown will be Monday, October 23rd. Click here for more details and to sign up today! Strength WOD Front Squats 5/5/5/5/5 (Build up in load) WOD 15 Burpees 50 Air Squats 15 Pull Ups 3 Rounds Fitness: Pull Ups Performance: Chest to Bar Open: 10 Bar Muscle … Read more

A big congratulations to two of CFH’s members Chelsae and Matt on their recent wedding.  Be sure to congratulate them next time you see them in the gym!  A couple that CrossFit’s together, stays together.

Under Armor will be using our facility for a photo shoot today from 7-5.  All classes will run as normal but may have to adjust spacing accordingly.  They will only be here for one day.  Sorry for any inconvenience this may cause.  Thank you for being flexible and awesome! Strength WOD Take 10 minutes to … Read more