Workouts

JP’s Strength class will be hitting their CrossFit Total on Thursday evening at 6:30 pm.  All are welcome to test their Back Squat, Deadlift and Press with JP’s squad.  The more energy and people the better so please do not be shy about coming out!   WOD Every 5 minutes for 25 minutes 500 M/400 … Read more

JP’s Strength class will be hitting their CrossFit Total on Thursday evening at 6:30 pm.  All are welcome to test their Back Squat, Deadlift and Press with JP’s squad.  The more energy and people the better so please do not be shy about coming out!

Strength Back Squats 3/3/3/3/3 First set of 3 starts at 60-70% of 1 RM, Then build up in load, rest 2 minutes between sets WOD 5 Front Squats 50 Double Unders 6 min AMRAP Fitness: 100 Singles/10 Front Squats (95/65) Performance: 50 Doubles 165/105 Open: 50 Doubles 185/125 **Our focus today is on a heavy … Read more

We are closed today for a CF Level 1 Seminar. We will be having evening open gym tonight from 5pm – 7pm. See you there!  

We are closed today due to a CF Level 1 Seminar. We will hosting 2 park classes at 9am and 10am – meet at the bottom of Fed Hill Park by the American Visionary Art Museum!   CFH Athletes are also welcome to drop into CrossFit Cove in Columbia, MD when we are closed! Check … Read more

We will be closed this weekend due to a CF Level 1 Seminar! We will be holding 2 park classes at 9am and 10am on Saturday – meet at the bottom of Fed Hill Park by the American Visionary Art Museum. You are also welcome to hit our free class at West Shore Park on … Read more

  This week we wanted to highlight the strong women in this picture – Allie, Dana, and Jess – and other CFH moms and soon-to-be moms who aren’t pictured here.  They have inspired many throughout this transformation, setting a positive example for the community and their little ones. We are lucky to have them in … Read more

We will be closed this weekend due to a CF Level 1 Seminar! We will be holding 2 park classes at 9am and 10am on Saturday – meet at the bottom of Fed Hill Park by the American Visionary Art Museum. You are also welcome to hit our free class at West Shore Park on … Read more

  It is no secret that the workouts we do at CrossFit are very challenging. Some more than others, but I don’t think anyone ever leaves the gym thinking “Man that was easy” and if you have, more power to you. This is hard work but it is work that you will benefit immensely from. … Read more

Bringing it back to this video to give you tips on how to become better at the assault bike. Watch it, learn it, apply it.