Workouts

We have a ton of members at CFH and each person has their own unique story to tell. Corryn W. from the 5:30am classes is an amazing example of how far consistency and hard work can get you in less than one year’s time. Not only has Corryn been consistent in her workouts, she has … Read more

17.1 Rundown   Use this advice and these tips to help you do your best with the first workout of The Open! Dumbbell snatches and burpee box jump-overs.  This workout is all about the engine.  Once you get yourself comfortable with the snatch weight, it’s about moving.  Get comfortable with the uncomfortable.  You’ll want to stop … Read more

Tonight @7:15pm: 17.1 Open Announcement and ROMWOD Everyone is welcome, if you’re doing the Open or not!  Come to the gym for a group ROMWOD (“stretching routines for athletes”) and stay to watch the announcement of 17.1. *Reminder, Tomorrows workout will be 17.1.  The workout comes out at 8pm so the blog will be updated … Read more

Now that teams have been assigned (and updated! – If you signed up for the Open this week, check out the teams list to see what team you’ve been put on!), we have outlined below the system for awarding points each week. During the Open season we will be posting each week on Thursdays the … Read more

Thursday Night @7:15 pm: 17.1 Open Announcement and ROMWOD in the Back gym at CFH! Everyone is welcome, if you’re doing the Open or not!  Come to the gym to watch the announcement of 17.1 and stay for a group ROMWOD (“stretching routines for athletes”). Strength WOD Split Jerk 1/1/1- 75% 1/1-85% 1-90% 1-95% WOD … Read more

The next 5 weeks will be crazy.  If you have not experienced a CF open at Federal Hill it is an amazing, but slightly chaotic time.  We ask all the athletes to be respectful of the coaches time and the class.   If you can not make the team workouts on Friday evening you are welcome … Read more

If your name is not above, then you have not selected CrossFit Federal Hill as your team.  Please go into your profile and select CrossFit Federal Hill! Strength WOD Every 2 minutes for 12 minutes 5 Back Squats (bar comes from the rack, move up in weight each round) WOD WOD 30 Double Unders 10 … Read more

CFH Intramural Open Teams! The CrossFit Open Season is upon us! We are expecting another memorable and exciting Open season ahead. And now for the moment you’ve all been waiting for… CFH Intramural Open Teams! Team assignments and names are listed below. If you sign up for the Open between now and Thursday we will … Read more

WOD Open Gym 9am – Noon!

Life happens and we all run into a few days where the gym is just not happening.  School, kids, work, or too much facebook it happens to the best of us. The key is to keep the train rolling. Do not let one bad day derail you.  We all know CrossFit is challenging.  It is … Read more