Workouts

    Kettle bell swings get little to no love.  We do them often, but most people do not love them or hate them.   Almost an afterthought in most workouts, but they are fundamental in building a strong core, learning how to hinge at your hips and develop a solid hip drive.  All things that … Read more

It’s that time of year again!  Saturday, October 28th from 10am – 1pm.   CrossFit Federal Hill and CrossFit Harbor East Halloween Throwdown! Our Halloween Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for everyone, regardless of how … Read more

Our new Strength Cycle will be a 2 Rep Hanging Squat Clean.  A combination of strength, speed, and technique all wrapped into one.  Should be a fun cycle! Strength WOD Take 15 minutes to find a 2 RM Hanging Squat Clean WOD (Throwback workout from July 1st 2014) 21-15-9 Hanging Power Cleans 30 Double Unders … Read more

Open Gym 9:00am – 12:00pm Coach Chris surrounded by the hollow hold.

WOD Every 4 minutes for 24 6 Power Cleans 12 Toes to Bar 6 Front Squats Fitness: (8 cleans, 10 toes to bar and 8 FS) 115/75 Performance: 185/125 Open: 225/155 The load is high but the reps are low.  Pick a weight where your power cleans are broken into singles and your front squats … Read more

LuluLemon has invited all of CFHE and Fed Hill to a big event they are hosting this Saturday, October 14th over at the Sandlot. The event is from 11-2 and they are offering two optional sweats, either yoga or a run, followed by a party for everyone to connect and get to know one another. … Read more

Strength WOD Squat or Power Snatch 1 EMOM for 10 minutes (Build up in load) Partner WOD 100 Power Snatch 5 Burpees every minute including the first (Burpees are always done by both partners, 1 person works on the barbell) This is Ben.  Ben shows full extension at the top of his snatch.  Be more … Read more

WOD Every 6 minutes for 24 minutes 500/400 M Row 15 Ring Dips 10 Power Cleans Fitness: 115/75 Performance: 155/105 Open: 185/125 Jimmy with a nice long pull on the erg!

Strength WOD Back Squats 5 Every 2 Minutes for 10 Minutes (Same weight across) WOD Every 2 Minutes for 12 Minutes 10 Box Jumps Max Wall Balls Fitness: 14/10 Performance: 20/14 Open: 20/14 (WB must be UB) The focus today should be on a big 5X5 back squat.  Challenge yourself during the strength to go … Read more

Lift Yoga + Strength located in Mount Vernon is the new venture of Geo and former CFH Coach Alexa. We just opened last week and want to thank all of the CFH members who came out to the Lift open house last weekend, bought T shirts, and have come to check it out during our … Read more