Workouts

Shoulder health is an important part of our overall health.  In the human body, the shoulder is the most mobile joint but also the most susceptible to injury.  Your shoulders help you perform every day tasks, lift heavy weights, and help to increase your overall body strength.  Check out this video of Coach Eric using Crossover … Read more

Strength WOD Front squats 8/8/8/8 (same weight across) WOD 50 Double Unders 25 Wall Balls 5 Bar Muscle Ups 10 min AMRAP Fitness: 5 Burpee Pull ups (14/10) RX: 20/14 RX+: 30/20 Coaching Tip: Go heavy on the front squats. Shoot for 65-75% of 1 RM.  Use a progression on the workout that lets you … Read more

Ankle Flexibility If a house is built on weak foundation, the entire structure is compromised. Your body is no different. A lack of ankle mobility/ range of motion will hinder your movement from the ground up. Watching people move in CrossFit classes, I see limited ankle range of motion impacting tons of athletes.   Adequate … Read more

WOD Open Gym 9am – Noon! Derek on 17.5!

Normal Schedule today – 8am and 11am DRIVE, 9am and 10am CrossFit! WOD 200 M Farmers Carry 600 M Run 25 Power Snatches 3 Rounds Fitness: 75/55 RX and RX+: 95/65 Coaching tip: The farmers carry and the run will both be completed outside- if you are running make sure to keep an eye out … Read more

Strength WOD Set 1: 10 Front Squats @60% Set 2: 10 Front Squats @60% Set 3: 8 Front Squats @70% Set 4: 8 Front Squats @70% Set 5: 6 Front Squats @ 75% x2 **20 second hollow hold after each set.** WOD 30/25 Cals on the Assault Bike 30 Thrusters 30 Chest to Bar Fitness: … Read more

Wendy has been a member at CFH for just under a year now and has made some amazing progress in that time. She is a Baltimore City Police Officer and mother. Her story of transformation is one that we want to share. Sometimes when you see people at the gym day after day, you forget … Read more

Skill WOD 8 Dumbbell Bench Press 8 Bent over Barbell Row 50 M Bottoms up KB Carry (Wall to Wall Twice inside the gym) 4 Rounds WOD 500 M Row Rest 2 minutes 3 Rounds Coaching Tip: The rest should be about two minutes.  If you are working in pairs and it is a little … Read more

Many of us have jobs that put our bodies in poor positions for 8-10 hours a day.  By the time you get home, you plop yourself on the couch, reinforcing that poor position.  You come to the gym for an hour in the evening, but that’s not enough to undo all the bad.  So what … Read more

Partner WOD 10 min AMRAP: 10 Cal Assault Bike 5 Ring Dips 10 Deadlifts Rest 4 minutes, then… 10 min AMRAP: 10 Push Jerks 5 Burpee Box Jump Overs 10 Toes to Bar Fitness: 185/125 (95/65) RX and RX+ 225/155 (135/95)   Coaching tip: One partner goes through a full round then the next partner … Read more