Workouts

Labor Day Schedule: Monday, September 4th, we will be holding a 9AM and 10Am class only! Come get your fitness in to start off your Labor Day! Partner WOD 300 Double Unders 200 Push ups 100 Power Cleans Fitness: 600 singles;  95/65 Performance: 115/75 Open: 135/95 Coaching tip: For today’s partner workout, one person works … Read more

We Are Expanding! When we opened my goal was to bring CrossFit to Federal Hill.  So much has changed since then.  It has become much more than a gym with people that are much more than athletes.  It is a special place that I absolutely love to be in and around. That is because of … Read more

Strength WOD EMOM for 7 Minutes (same weight across): 1 Power Snatch + 1 Hanging Power Snatch + 1 OHS WOD 6 Snatches 10/7 Assault Bike Cals Rest 30 seconds 6 Rounds Fitness: 95/65 (Power Snatch) Performance: 115/75 (Squat Snatch) Open: 135/95 (Squat Snatch) Coaching tip: The rounds for today’s workout should move fairly quickly … Read more

  If you could quit your job today and start a new career, your dream job, what would it be? What if someone knocked on your door and offered you that opportunity, would you take it? What if that person believed in you enough to invest in you, but there was no guarantee of long … Read more

WOD 800 M Run 8 Squat Cleans 16 Bar Facing Burpees Rest 2 minutes 3 Rounds Fitness: 115/75 Performance: 155/105 Open: 185/125 Coaching notes: Our endurance cycle continues today with some running, heavy leg work and everyone’s favorite – burpees. Your squat cleans today should be heavy – feel free to break up into singles … Read more

We switched Tuesday for Wednesday due to the rain! Skill WOD 8-10 Strict Pull ups 8-10 Strict Ring Dips 3 Rounds WOD 21-15-9 KB Swing Toes to Bar Box Jumps Fitness: 35/26 Performance: 53/35 Open: 70/53 Coaching tips: Today’s skill work and WOD contains 3 different gymnastics movements- ring dips, strict pull ups, and toes … Read more

  If a workout has built in rest for 30 seconds, 1 minute or 2 minutes do you have a plan of attack? How do you make the most of that rest period so it does not feel like 5 seconds.  There are few a things you can do to optimize your rest period to … Read more

Only 2 More days to sign up!  We will be ordering tickets based on the OrangeBoard sign ups.  Don’t miss out!! The crew at the Orioles game 2 years ago! On Saturday, September 23rd, we will be taking a trip to watch the Orioles play the Tampa Bay Rays.  All you need to do to be … Read more

Strength WOD 4 Push Press 8 Bentover Barbell Row (overhand grip) x 4 Build up in load WOD 24 -1 Arm DB Push Press (switch arms every 12) 40 Cal Row ____ Double Unders 3 Rounds Fitness: 40 Double Unders Performance: 50 Double Unders Open: 70 Double Unders 15 min Time Cap Two extremely fit … Read more

WOD Open Gym 9am – Noon Yoga with Katrina at 10am!