Workouts

CFH 4 Year Anniversary 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 Saturday, December 3rd from 7-11pm as we transform the gym and celebrate all of your hard … Read more

Battle of Baltimore 2017: Sign up HERE Registration is officially LIVE! For all of the event information and workout standards head over to the event page HERE. Head over to our EventBrite page to register your team and reserve your spot! The competition will be held on Saturday, January 28th at CFH.  This year, teams of … Read more

Strength WOD 5 Single Leg Deadlifts 5 1 Arm DB Snatches 1 min of Bird Dog 3 Rounds **Today is a combo skill and strength WOD.   It will get you primed for the workout.  Focus on going a little heavier in the last round.** WOD Open Workout 15.1 15 Toes-to-bar 10 Deadlifts 5 Snatches 9 … Read more

New Hoodies Coming Soon! We are ordering new CFH hoodies.  These are similar to the light weight hoodies we have had in the past.  We are going to be doing a pre-order this time around.  If you want one, send an email to crossfitfederalhill@gmail.com or put your name down on the whiteboard.  Please include your … Read more

Coming Soon: Battle of Baltimore The 3rd annual Battle of Baltimore is quickly approaching.  The competition will be held on Saturday, January 28th at CFH.  This year, teams of three will consist of all male and all female teams.  More information to come but for now, find your team, save the date, and get ready to … Read more

Coach Marissa’s Olympic liftoff is happening this Friday November 18th at 6:30pm. All are welcome to come and watch or come and liftoff with the crew who is finishing up coach Marissa’s Oly class. We hope to see you there!   It will be a great atmosphere to PR your Snatch and Clean and Jerk! Strength … Read more

WOD Open gym 9am – Noon Yoga with Katrina at 10am! Glenn getting an early morning stretch!

 WOD 50 Strict Pull ups 5 Push Jerks every time you break 100 Goblet Lunges 15 push ups every time you break 100 KB Swings 15 Sit ups every time you break Fitness: 115/75 (35/26) RX: 135/95 (53/35) RX+: 165/110 (70/53) **Coaching tip: there is a fair amount of shoulder work today.  The coach will … Read more

Bright Spot Friday!  This week we want to highlight Stephen V! Stephen had a deadlift PR earlier this week on his 3 rep deadlift. Stephen is an engineer with a busy work schedule, and but has been making time to come into the gym 4-5 times per week. He also has been focusing on his … Read more

Mark your Calendars… Coach Marissa’s Olympic liftoff is happening next Friday November 18th at 6:30pm. All are welcome to come and watch or come and liftoff with the crew who is finishing up coach Marissa’s Oly class. We hope to see you there! Coach Marissa at the Halloween Throwdown! Skill WOD For 12 minutes Minute … Read more