Workouts

Attention CFH Parents!  Sunday August 28th at 9am we will be hosting a special FREE class: Toddler and Me Yoga presented by Yoga Tree studio! Class will be held at CrossFit Federal Hill. The class will be free for CFH members and kids AND friends of CFH members can also come for free- adult friends … Read more

COSP Golf Tournament Love to golf? Know someone who does? We have an opportunity to Golf for a good cause! The Community of Strength Project will be running a Charity Golf Tournament on Friday, October 21st. Grab some friends, family members, co-workers, or people you barely even know and join a team to help support … Read more

The CFH #GivingBackProject We are going to start something new and fun. It is called the Giving Back Project. Once a month, CFH is going to randomly choose two members and give them a gift- it could be anything from a t-shirt to a gift card to a local business. Nothing fancy, just a small … Read more

Galley Foods will be coming to CFH today – Tuesday August 23rd between 5:30-7:30pm. As part of the event, they are giving away free dinner to the first 10 members that order using this link –  or collect a $10 credit via this link. To take advantage of this offer, follow the link to sign … Read more

Strength WOD Take 20 minutes to find a new 3 RM Deadlift **Re-test the same way you tested 9 weeks ag0.** WOD Every 4 minutes for 12 minutes 400 M Run Max Wall Balls Fitness: 14/10 RX: 20/14 RX+: 30/20 (10 foot target across) Anny and Karen on partner sit ups!

WOD Open gym 9am – Noon! Andy says watching people compete at CrossFit is exhausting.

Drive at 8am and 11am, CrossFit at 9 am and 10 am! Mobility/ Prep   A1) With an empty barbell complete this complex 2 Power Snatch + 2 OHS + 6 Overhead Lunges   A2) 20 Second hollow hold   A3) Bench overhead Stretch (For this stretch just sink into the stretch and hold it … Read more

You have power over your mind- not outside events.  Realize this, and you will find strength- Marcus Aurelius. Strength WOD  Back Squat 5/5/3/1/1/1 (Start at 60% of 1RM and work up to 90%) WOD “Running Jackie” 800 M Run 50 Thrusters (empty barbell) 30 Pull ups -For Time- Shana on wall balls!

New SFH Products Available for Sale! Due to requests after we were visited by a rep from SFH, we now have SFH Fuel and STRONG available for sale. Fuel is an anytime protein to fuel your daily needs. STRONG is an anabolic activator that is designed to increase lean muscle mass and strength taken post-workout. There … Read more

Attention CFH Parents!  Sunday August 28th at 9am we will be hosting a special FREE class: Toddler and Me Yoga presented by Yoga Tree studio! Class will be held at CrossFit Federal Hill. The class will be free for CFH members and kids AND friends of CFH members can also come for free- adult friends … Read more