Workouts

**Morning Crew and DEMAND TRAINING Crew.  On Tuesday and Thursday for the next 6 weeks we will be closing off the back gym for Coach Marissa’s Olympic Lifting Course.  If you want to do extra work please go in the small auxiliary gym.  Thanks Team!**  Today we introduce a cool down jog into the workout.  … Read more

Happy Wednesday! This week on the Nutrition blog we are dispelling Clean Eating Myth #2 – Good for you means good for everyone.  The CFH Halloween Throwdown We had a blast with this event last year! Saturday, October 29th from 10 am to 2 pm. This Throwdown is a friendly team competition where we throw … Read more

CFH Core Values – Final Week! Over the past several weeks your coaches have written about all of the Core Values of CrossFit Federal Hill, everything from Compassion to Integrity and why they are so important to us here. This last one is written by Coach Ryan about Fun… because let’s face it- if you’re … Read more

The CFH Halloween Throwdown We had a blast with this event last year! Saturday, October 29th from 10 am to 2 pm. This Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for everyone, regardless of how … Read more

WOD Open gym 9am – Noon Coach Blair keeping eyes on the afternoon class!

“Jerry Can” Challenge Today all classes (8am, 9am, 10am, 11am) we are hosting a “Jerry Can” Challenge. The challenge is a WOD using “Jerry cans” which are the containers used to carry water in the video below. The Kefa project incorporates the cans into sports and physical activity as an avenue to create families for … Read more

Remember, 6:30PM class tonight will be cancelled and we are doing Triple 3 instead! All are welcome to hang out afterwards for some drinks provided by CFH! Strength WOD Box Squat 3/3/3/3/3 WOD 3 Minutes on 1 minute off 4 Rounds 9 Thrusters 6 Bar Facing Burpees (only score complete Rounds) Fitness: 75/55 RX: 95/65 … Read more

Friday Nights Lights – Triple 3 tomorrow at CFH! Tomorrow night at the 6:30pm class we will be doing Triple 3 and hanging out afterwards for some drinks. All are welcome. Triple 3 was a 2014 CrossFit Games workout that consists of 3,000 meters on the rower, 300 Double Unders, and a 3 mile run. … Read more

“Jerry Can” Challenge For this Saturday’s classes (CrossFit AND DRIVE) we are hosting a special “Jerry Can” Challenge. The challenge supports the Kefa Project in Rwanda and the WOD will be designed to mimic the workout seen in the video below. The Kefa project uses sports and physical activity as an avenue to create families … Read more

CFH Core Values Blog Series! Only one more week left in the Core Values blog series. This week JP talks about Integrity. Integrity – we are honest, ethical, and fair in the gym and outside of the gym. I will do the right thing regardless of who might know about it.  The past few weeks … Read more