Workouts

Please sign in for class! Strength WOD Take 15 minutes to build to today’s 1 RM Snatch (squat or power) WOD For 20 minutes… Even minutes – 30 seconds of Rowing (for meters) Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM Score = Total meters on the rower … Read more

Power Supply Gift Card giveaway! Power Supply Meals hooked us up with two $25 gift cards. Today (Friday) is your last chance to email crossfitfederalhill@gmail.com with any topics you want to see on the Nutrition blog. This could be anything related to food and nutrition and how it impacts you. Send your ideas to crossfitfederalhill@gmail.com … Read more

Strength WOD Every 3 minutes for 15 minutes (5 sets)… 5 Deadlifts at 80% of 1 RM (same weight across) 9 Tall Box Jumps WOD 1 Min Max Power Cleans 1 Min Max Toes to Bar 1 Min Max Burpees 3 Rounds Score = Total Reps Fitness: 95/65 RX: 115/75 RX+: 135/95 JP paying close … Read more

Nutrition Tip Wednesday- Power Supply Gift Card Giveaway! This week isn’t a tip- but a giveaway! Power Supply Meals hooked us up with two $25 gift cards. We want to hear from you- what topics would you like to see on the Nutrition blog?  This could be anything related to food and nutrition and how … Read more

CFH Core Values post series continues brought to you this week by Coach Marissa! Education Education – with humility, we take the initiative to understand each other’s’ experiences and perspectives and to act, work and develop from the insights we gain. We are open to new advice and will always be a student in all … Read more

CrossFit Federal Hill Field Trip: Indoor Sky Diving! Sign up on the white board in the front gym. We are going on Sunday September 25th at 12:30 pm! The day of the trip we will carpool from CFH to iFly Baltimore, located in White Marsh. We are starting our Back Squat cycle today.  If you … Read more

WOD Open Gym 9am – Noon Laura staying focused during the warm up!

CFH Coaches Field Trip! Today is the last day to sign up for indoor skydiving with coach Alexa! Sign up on the white board in the front gym. We are going on Sunday September 25th at 12:30 pm! The cost is $54 per person (a $16 savings compared to if you were to go alone). … Read more

Athlete Spotlight! This week, Stacy P. hit a new one rep back squat at 115#. Stacy has been a member at CFH since June and this was her first time squatting more than 100#. Stacy attributed her new PR to being mentally prepared to challenge her limits after lifting more than she thought she could … Read more

Skill WOD For 12 minutes… Min 1: 10-14 pistols Min 2: 10-20 second Ring Row Hold MIn 3: 4 Inch worm V2 (5 second hold in bottom) 4 Rounds. No Score just for skill WOD “Slice” 30-20-10 Power Snatch Row for Cals Fitness: 75/55 RX: 95/65 Becky at the top of her push up!