Workouts

With the summer weather in full effect, there is no escaping sweat. Maybe you love the feeling you get after a long sweaty workout, and maybe you could do without all of the excess fluid dripping out of your pores. Sweat is a natural and healthy response to increased body temperature. As the body’s temperature … Read more

WOD Adjusted Open Gym hours 10 am – Noon   We’ll meet you at the bar this week!

WOD 30 1 Arm overhead Walking DB Lunge 800 M Run 10 Muscle ups 2 Rounds Fitness: 20 Pull ups/20 Push ups Performance: 20 Chest to Bar/20 Push ups Open: 20 Muscle ups DRIVE 30 KB Swings 30 Sit ups 90 Singles/45 Doubles 3 Rounds Rest 2 minutes 30 Goblet Squats 30 Hollow Rocks 30 … Read more

Partner WOD 100 Toes to Bar 100 Box Jumps 100 Hanging Power Cleans 100 Single Arm DB Push Press 30 Toes to Bar 30 Box Jumps 30 Hanging Power Cleans 30 Single Arm DB Push Press Fitness:  95/65 (Sit ups) Performance: 115/75 (Toes to Bar) Open: 135/95 (Toes to Bar) Dana jumping high!

A little over one year ago Rachel H. moved to Baltimore. Around that same time, she started a new work position, started graduate school, and started coming to CFH. We have been continually impressed by Rachel’s consistency and positive attitude. Rachel not only prioritizes her fitness amidst a busy schedule, she also jumped into the … Read more

Strength WOD Strength Overhead Squats 5/5/5/5/5 WOD 30 Back Squats 40 Burpees 60 Air Squats Fitness: 115/75 Performance: 155/105 Open: 175/115 **Use a rack if you feel uncomfortable lowering the weight on your back. If you have tight shoulders we highly encourage you to use a rack.** The meat of today will be spent on … Read more

WOD 600 M Row 20 Deadlifts 150 Double Unders 20 Deadlifts 600 M Row Fitness: 185/125 (250 Singles) Performance: 225/155 Open: 275/175 Time Cap: 15 minutes The workout today is a combination of endurance and heavy loads.  It will be fast, but the coach will spend plenty of time warming you up for each movement.  … Read more

Congratulations to our July Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of July.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Fernando Elizalde 24 Francis Mabaquiao 23 Jessica Konigsberg 23 Jonathan Smith 20 Abby Stewart 20 … Read more

WOD 4 Rounds: 1 minute Wall Balls 1 minute Cals on the Bike 1 minute Russian KB Swings 1 minute Strict Pull ups 2 minutes rest Fitness: (14/10) Ring Rows (35/26) Performance: (20/14) Strict Pull ups Open: Strict (20/14) Strict Pull ups The 2 minutes rest should give you a chance to attack each station.  … Read more

  I recently had a chance to attend the CrossFit Gymnastics certification course in Brooklyn, NY and wanted to share some of my class experiences with the community.  It was an enriching 2-days during which I was constantly humbled and impressed often by the instructors and fellow attendees.  My first “lesson” has to do with … Read more