Workouts

Two long-time CFH members, Kathy and Susannah, are bidding CFH farewell after many awesome years when they move at the end of this month. If you have ever been a part of the morning crew you know what a staple these two have been in the 6:30am classes.  We are so proud for all they … Read more

ROMWOD Tonight at 7:15pm. Come get your mobility on and watch the announcement of the final CF Open Workout of 2017! Friday Night Lights 17.5 goes down this Friday night starting at 6:30pm! Strength WOD Back Squat 5/5/3/3/3 Build up in weight WOD 50 Wall Balls 400 M Row 40 Wall Balls 300 M Row … Read more

Great job on 17.4!  We had another great turn out on Friday night with some exciting and inspiring performances. Stay strong, we only have one week left! And don’t forget to submit your scores! Below is the breakdown of the intramural points after Week 4. Top 3 Rx Male & Female – 3 Points Each: … Read more

Strength WOD Power Snatch  3 Reps every 90 seconds for 9 Minutes Build up in weight WOD 6 Power Snatch 9 KB Swing 12 Box Jumps 6 Rounds Fitness: 75/55 RX: 95/65 RX+: 115/75 Have you read Coach Blair’s blog article about Exercising your mind, not just your muscles? Team Snatch Me Outside… How Boh … Read more

If you are reading this article, there is a 100% chance that you are strong and awesome. Below are a couple ideas on how you can use your strength and awesomeness to help others and give back over the next couple of months. Some of these are fundraising opportunities, others are just a way to … Read more

WOD 2 Minutes on  1 minute off: Dball over the shoulder Assault Bike Power Clean Ring Dips Pull ups 2 Rounds Score = Total Number of repetitions Fitness: 95/65 RX: 135/95 RX+: 165/110 Coaching tip: Pace yourself so that you are consistently moving for each 2 minutes of work. Work up until the clock as … Read more

At CrossFit Federal Hill our coaches pride themselves on giving you the best quality coaching.  We work to give you a personal feel in group sessions.  You are welcome to seek us out for help before or after class.  But, if you really want to dig in and make specific improvements in certain movements or … Read more

Everyone has seen the obligatory Instagram post of an athlete’s torn hands after a pull up workout.  We’ve seen the Facebook pleas for the “best” gymnastics grips.  The look of panic on your face when you get home from working out and realize you forgot your gloves by the pull up bar.  The same look … Read more

Strength WOD Take 12 minutes to Find a heavy weight in this complex from the rack 2 Front Squats + 1 Push Jerk WOD “The Eraser” 15 Thrusters 15 Burpees 50 Double Unders 3 Rounds Fitness: 75/55 RX: 95/65 RX+: 115/75 Ben working through 17.2!

WOD Open Gym 9am – Noon Yoga with Katrina at 10am #Focus. Vigs on muscle ups