Workouts

The Community of Strength Project Golf Tournament is right around the corner!  Be sure to sign up here to Golf, Donate or Sponsor today! WOD 400 Meter Run 10 Deadlifts 10 Hanging Power Cleans 12 Front Rack Lunges 5 Rounds Fitness: 95/65 Performance: 115/75 Open: 135/95 Your coach will take plenty of time to warm … Read more

Open Gym: 9am-12pm Yoga at 10am! Come in and work on a weakness!   The answer is always the hollow position…  

WOD 10 OHS 7 Burpees 3 Rounds 10 Front Squats 7 Burpees 3 Rounds 10 Back Squats 7 Burpees 3 Rounds Fitness: 95/65 Performance:135/95 Open: 155/105 DRIVE 30/20 Cal Assault Bike 40 Pull ups 50 Push ups 60 Sit ups 70 KB Swings 800 m run 70 KB Swings 60 Sit ups 50 Push ups … Read more

Strength WOD Split Jerk 2/2/2/2/2 (Goal is to hit over your 2 rep push press for each set) WOD 15 Push Jerks 30 Box Step ups 1 mile run 30 Box Step ups 15 Push Jerks Fitness: 115/75 Performance: 155/105 Open: 175/125 Coaching Tip: Choose a heavier weight today.  Something that you are not completing all … Read more

WOD 15 Push Ups 10 Deadlifts 15 Pull Ups Rest 1 Minute AMRAP 18 Minutes Fitness:155/105 Performance:185/125 Open:205/135 Matt and Fernando working their pull ups during this year’s Murph.  (Check out those kips!)

Strength WOD 6 Single Arm Strict Press Sled Drag (down and back) 30 Second Low Plank 4 Rounds WOD 500 Meter Row Rest 3 Minutes 500 Meter Row Score: Slowest Row Morning Crew warming up their row!

WOD Every 4 minutes for 24 minutes: 25 Air Squats 200 Meter Run 7 Power Cleans Fitness: 115/75 Performance: 155/105 Open: 185/125 Today we run.  Try to have as much fun as Jill and Bianca!

It’s that time of year again.  Time where you hear about how important it is to get a flu shot but you’re just ‘too busy’ to take the time to get it.  Or you’d rather come to the gym and get your WOD on than spend 5 minutes making sure you’re not bed ridden for … Read more

Strength WOD Push Press 3/3/2/2/1/1 Take %s from your 2 rep max a few weeks back 3-80% 3-85% 2-90% 2-95% 1-100% 1-105% WOD 25 Burpees ____ Double Unders 50 Toes to Bar ____ Double Unders 25 Burpees Fitness: 150 Single Unders (50 Sit ups) Performance: 75 Doubles Open: 100 Doubles Shari on Lunges

Every Sunday between now and September 17th, CrossFit Federal Hill will be hosting Free classes at West Shore Park in the Inner Harbor (501 Light Street).  Classes run every Sunday from 9-10AM.  Feel free to take advantage of these classes!  Bring a friend – all skill levels welcome, and…  It’s FREE!