Workouts

CFH Clean Eating Challenge 2017, are you in? Ready to sign up, click HERE! Kickoff Meeting on Wednesday January 11th, challenge ends February 15th Biweekly Meetings during 6 weeks on Wednesdays @ 5:30pm: Wednesday January 25th, February 8th. Final WOD and potluck celebration on Saturday February 18th at 11am InBody body composition analysis at the … Read more

CFH Clean Eating Challenge 2017, are you in? Ready to sign up, click HERE! Kickoff Meeting on Wednesday January 11th, challenge ends February 15th Biweekly Meetings during 6 weeks on Wednesdays @ 5:30pm: Wednesday January 25th, February 8th. Final WOD and potluck celebration on Saturday February 18th at 11am InBody body composition analysis at the … Read more

Sign up below to get our guide delivered to your inbox.  We promise it is not fluff, but actual steps you can use to stay strong as you get older.  Enjoy and if you have any questions just respond to the email and we will help you out! -The Team at CrossFit Federal Hill   … Read more

CFH Clean Eating Challenge 2017, are you in? Below is a blog post about clean eating from Coach Alexa who is leading the clean eating challenge this year. Ready to sign up, click HERE! “Once you change your mind, you have changed everything.” This is one of my favorite quotes. It comes from a translation … Read more

ADJUSTED SCHEDULE TODAY! NO AM CLASSES. We will have a 9:30 am class, Noon, 4:30, 5:30, 6:30 and 7:30 pm. December Committed Club! The following people have been inducted into the Committed Club for the month of December! These people had the greatest attendance throughout the month, showing great commitment to CrossFit and, more importantly, … Read more

Happy New Year! Adjusted Open Gym Hours Open gym today from 2-4PM Coach JP keeping a close eye on push up form!

Normal Schedule today : 8am & 11am DRIVE, 9am & 10am CrossFit Classes! Remember Tomorrow open gym is from 2pm to 4pm. Mobility WOD  Hamstring on a pole Stretch (1 min each leg) Couch Stretch (1 min each leg)  Repeat (30 seconds each leg) WOD 30 Air Squats 15 Toes to Bar 10 Deadlifts 5 … Read more

Row, Run, Ride: Go the Distance! Caught the rowing bug after the 100,000 Meter Challenge? Want something new to challenge you in 2017? We have a great opportunity for you, and it’s for a great cause! The Community of Strength Project is partnering up with Baltimore City Community College to raise money to send the … Read more

New Year Nutrition Challenge! The start of 2017 is right around the corner and the holiday season is *almost* behind us. To kick off the New year, we are offering a nutrition challenge unlike any we have done before! Yes there will be food rules, but this is not a “30 Day Paleo Challenge”. This … Read more

Skill WOD 1) 3-5 Dip Negatives (start at the top of a drip and do a 5-10 second negative, then jump back to the top of the dip and do another negative. Use dip bars) 2) 20 second Hanging Tuck hold (hang from the pull up bar and hold a tuck position with your legs) … Read more