Workouts

Partner WOD 70 Toes to Bar 80 Shoulder to Overhead 90 Sit ups 100 Burpees 150 Wall Balls 200 Doubles Fitness: 95/65 RX: 115/75 RX+: 135/95 Coaching tip: Today we hit a partner chipper. One person works while the other person rests. You are free to break up the reps however you’d like. Break up … Read more

I recently listened to a 4th Pull Podcast with Sam Dancer where he talked a bit about being a “Smart Athlete”.  This is something that stuck with me long after the episode was over.  The Smart Athlete is one that will show up near the top of the leaderboard in the day-to-day WODs.  They are … Read more

  Strength WOD Take 12 minutes to build up to a heavy 1 RM Power Clean WOD 40 Cal Row 10 Power Cleans 40 Walking Goblet Lunges 2 Rounds Fitness: 135/95 (35/26) RX: 185/125 (53/35) RX+: 205/135 (70/53) Coaching Tip: The power cleans should be heavy today.  Use the first portion as a warm up … Read more

WOD Run Cindy, Run 800 M Run then 20 min AMRAP 5 Pull ups 10 Push ups 15 Air Squats then 800 M Run Logistics: Start with an 800 M Run, glance up at the clock when you come in and your 20 minutes starts then.  Might be smart to jot down your finish time … Read more

No morning open gym today!   We will be closed all morning due to a CF L1 seminar at the gym. We will have evening open gym from 5-7 PM tonight.

CFH is closed today! We are hosting a Level 1 Seminar this weekend so we are closed for normal Saturday classes. We will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum at 9am and 10am. We will have evening open gym tomorrow (Sunday) from … Read more

Ready for anything? Come get shot at to see! CFH Goes paintballin’ is happening Sunday April 30th! The gym is closed for a Level 1, so you got nothing else to do! We are going to meet at CFH in hopes to LEAVE at 10am. The parking lot will be full for the L1, so … Read more

There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes tomorrow and Sunday for morning open gym, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. We … Read more

There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes on Saturday, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. CFH members are also welcome at … Read more

There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes on Saturday, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. CFH members are also welcome at … Read more