Workouts

  According to research, the average adult attention span is shrinking. Microsoft published a study two years ago in which they assessed the average adult attention span at 8 seconds, dropping from 20 seconds in the year 2000. To put that in perspective, a goldfish is estimated to have an attention span that lasts 9 … Read more

Skill WOD Take 10 minutes to work on Handstand Push ups WOD 4 Handstand Push ups 8 Pull ups 10 Sit ups 12 KB Swings 10 Rounds Fitness: 35/25 RX: 53/35 RX+: 70/53 (chest to bar) Deficit (45 for guys, 25 for ladies)   25 min Time Cap   Coaching tip: Today’s workout is lengthy, … 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 – times to be announced later this week. CFH members … Read more

WOD Open Gym 9am – Noon!

WOD In Teams of Three… Minutes 0-12 Max 200 M Sprints (whole crew starts outside, complete this relay style) Minutes 12-24 Max Rounds of Cindy (Must go 5 pull ups, 10 push ups 15 air squats.   Break up however you want between three people) Minutes 24-36 Max Cals on the Assault Bike (Must work in … Read more

WOD Fight Gone Bad 1 Minute at each station for 3 Rounds… Wall Balls Sumo Deadlift High Pull Box Jump Push Press Row *1 Minute Rest following each Round* Fitness: 45/35 (14/10) RX: 75/55 (20/14) Coaching tip: Fight Gone Bad is a CrossFit benchmark WOD designed to simulate the intensity of a mixed martial arts … Read more

If you have ever attended a noon class, you have probably been entertained by the comments and humor of Jim K. Jim is a consistent “nooner” and always brings an element of fun to the class. This week when we hit bar MUs in a WOD, Jim was determined to get one in class. Jim’s … Read more

Skill WOD 6-8 Strict Pull ups 15 Second Hollow Hold 1 D-Ball Hug and Carry (down and back = 1) 4 Rounds WOD “Downtown” 40 Sit ups 30 Deadlifts 30 Sit ups 20 Deadlifts 20 Sit ups 10 Deadlifts 10 Sit ups Fitness: 185/125 RX: 225/155 RX+: 245/165 Coaching Tip: Focus on the strict pull … Read more

Strength WOD Overhead Squat 4/4/4/4/4 (Build up in load) WOD 18 Overhead Squats 60 Cals on the Rower 18 Overhead Squats Fitness: 95/65 RX: 115/75 RX+: 135/95 Coaching Tip: Work position before load on the overhead squat. Make sure your position is on point and you have control of the weight before moving up.  The … Read more

WOD Every 5 minutes for 25 minutes 400 M Run 15 Push ups 10 Power Cleans Fitness: 115/75 RX: 135/95 RX+: 155/105 (15 toes to bar) Coaching Tip: You should have about 1:00 to :30 to rest today after each round.  Think of this as a training day not a test day.  Move with purpose … Read more