Workouts

Mobility/Stability WOD 50 foot Bottom up KB Carry 1 min couch stretch 30 Seconds of Scap push ups 3 Rounds Here is a video on how to get into position for the Bottom up KB carry. Ideally, we want the arm locked out overhead, but if shoulder mobility is an issue for you, do the … Read more

COSP Toys for Tots Burpee Challenge! Saturday, December 17th! If you haven’t heard by now, the Community of Strength Project is a non-profit we run out of CrossFit Federal Hill.  We open up our doors to local students and kids who want to get stronger and faster. Every year we hold a burpee challenge for … Read more

Check out the video below about how to protect our bumpers and bars before today’s workout! Skill WOD 1 min Front Rack Stretch with a band (30 seconds each arm) 6 High Box Jumps 10 Scap Pull ups 3 Rounds WOD 5 Thrusters 5 Burpees 5 Pull ups 3 Rounds Rest 2 minutes Complete 4 … Read more

COSP Toys for Tots Burpee Challenge Saturday, December 17th If you haven’t heard by now, the Community of Strength Project is a non-profit we run out of CrossFit Federal Hill.  We open up our doors to local students and kids who want to get stronger and faster. Every year we hold a burpee challenge for … Read more

Last Call for Hoodie Orders! They will be ordered and final tomorrow.  Now’s your chance!  Email crossfitfederalhill@gmail.com with your size if you want one.  Last call! Adjusted Open Gym Hours! We will have open gym today from NOON – 2PM! We are pushing it back as we get the gym back in order from last … Read more

Normal Schedule today (8am/11am DRIVE, 9am/10am CrossFit)! 4 Year Celebration tonight at 7pm! The party starts at 7. We’ll see you there! Strength/ Skill WOD 12 minutes to work on Snatch Balance WOD 30 Wall Balls 10 Power Snatch 30 Wall Balls 10 Power Snatch 30 Wall Balls 10 Power Snatch 30 Wall Balls Fitness: … Read more

Bright Spot Friday! This week we want to highlight everyone who came together last Friday for Coach Marissa’s Oly Class liftoff. The class was a huge success and there were PR’s to go around. Events like this are a major bright spot in our community for a few reasons. Not only are they an opportunity … Read more

CFH 4 Year Party! All members, past and present (and guests!) are welcome to join us in celebrating 4 years at CrossFit Federal Hill!  We will provide drinks, light snacks, and a whole lot of fun. Join us this Saturday, December 3rd from 7-11pm as we transform the gym and celebrate all of your hard … Read more

Congrats to Mike Z., his wife, and family on the birth of their baby boy! Mom, baby, and family are doing great!  Nutrition Tip Wednesday!   This week, we are talking about creative ways to re-purpose leftovers for throw-together lunches! Head over to the Nutrition blog to read about it! **If you are reading this … Read more

CFH 4 Year Party! All members, past and present (and guests!) are welcome to join us in celebrating 4 years at CrossFit Federal Hill!  We will provide drinks, light snacks, and a whole lot of fun. Join us this Saturday, December 3rd from 7-11pm as we transform the gym and celebrate all of your hard … Read more