Workouts

We all come to the gym multiple days a week, sometimes too many, in order to stay in shape, build our muscles, master the next best skill, or look good for upcoming bathing suit season. As we get older, we worry about keeping our bodies in the best possible shape to set ourselves up for … Read more

Tonight!  Galley Foods Coming to CFH! Galley Foods is making its return to CrossFit Federal Hill today, Monday, January 23rd from 5:30PM-7:30PM. As part of the event, they are offering $10 off your first order when you subscribe using this link – DISCOUNT. To take advantage of this offer, follow the link to sign up (*no subscription required) and they … Read more

Galley Foods Coming to CFH Galley Foods is making its return to CrossFit Federal Hill on Monday, January 23rd from 5:30PM-7:30PM. As part of the event, they are offering $10 off your first order when you subscribe using this link – DISCOUNT. To take advantage of this offer, follow the link to sign up (*no subscription required) and they will … Read more

Normal schedule today- 8am and 11am DRIVE classes. 9am and 10am CrossFit! WOD In Teams of 3 10 Assault Bike Cals 10 Power Snatch 10 KB Swings AMRAP in 15 minutes Directly into In Teams of 3 10 Cals on the Rower 10 Power Snatch 10 KB Swings AMRAP in 15 minutes One person goes … Read more

Hey Team! Here is our “Fresh Start Challenge Clean Eating Guide” This is our nutrition packet that we have worked on refining over years or working with new clients that are starting their fitness journey.  A few rules of thumb: Do not be overwhelmed, start small and make improvements that you can build on. You … Read more

Athlete Spotlight  This week, Kaitlyn E. completed Thursdays WOD doing more doubles than she ever has before in a workout! She made it through three rounds of Thursdays workout doing 30 doubles each round. Congrats on your new double-under breakthrough, Kaitlyn! WOD 6 Power Cleans 12 Toes to Bar 4 Rounds   Rest 5 minutes … Read more

Strength WOD Split Jerks 60% – 5 Reps 65%- 4 Reps 70%- 3/3/3 WOD 30 Double Unders 20 Wall Balls 10 Push ups 10 min AMRAP Fitness: 14/10 RX: 20/14 RX+:20/14 Coaching Tip: Lets make those push ups count today.  We always stress the importance of a good push up, today you only have ten.  … Read more

Friday Morning “Happy Hour” at 3Bean! Date: Friday January 27th Time: 6:45 – 8:30am Coach Brian will be heading there directly after the 5:30am class Details: Join us at 3 Bean Coffee (209 Key Highway) after your morning WOD or on your way to work, grab a cup of coffee, and hang out with your fellow CFH … Read more

Battle of Baltimore – Volunteers/Judges Needed! The Battle of Baltimore will be taking place on Saturday, January 28th at CFH.  If you are not participating, we need your help volunteering/judging!  We are looking for people to help out from 7-11am and/or 11am-4pm.  If you are available for one of or both of those time slots, … Read more

The Fresh Start Challenge is starting this week at 6:00 am and will be taking place int he back gym.   It will be a 6 week challenge for women only.  The goal is to get a group of ladies into CFH that otherwise would never step foot in a CrossFit gym. We still have a … Read more