Workouts

A quick note on signing into class… Signing into class is important. As a business class attendance is a valuable metric and it is helpful for us to know who is coming to class and when. Please do your best to sign in every time you come to class. You can sign in at the … Read more

In case you haven’t noticed the new refrigerator in the lobby by the couches, we now sell LifeAID‘s Fuel for Fire ($3.50) and Fit Aid ($3). You can take one and sign your name on the clip board next to the fridge and we will charge your account at the end of each month. These … Read more

WOD Open gym 9am – Noon Come tackle a weakness!

For times when you are on the road, or decide to go out, use these ordering tips to navigate any menu, make the most out of any situation and not sacrifice your health. Neighborhood joints you can trust – in my opinion, these are gold. While you can sometimes find decent options at large chains, … Read more

No normal CrossFit or DRIVE classes today! Our annual in-house competition, the CFH Throwdown for a Cause is happening today! Good luck to all those who are participating. We will start throwing down promptly at 8am. If you are competing, make sure to bring your cash or check for $25 made out to the Community … Read more

Strength WOD Take about 15-20 minutes to Back Squat Work up to 70-80% of your 1 RM then use that load for 4 sets of 3 Reps WOD 15 Overhead Squats 15 Burpee Box Jumps 3 Rounds Fitness: 75/55 RX: 95/65 RX+: 115/75 The many faces of the Assault Bike. Chris and Geo getting after … Read more

WORKOUTS for The Throwdown for a Cause are below! Event One 15 Thrusters 15 Burpees over the bar 4 Rounds (total) Scaled: 95/65 RX: 115/75 1 Partner working 1 partner resting divide the work up however you want 12 min cap Event Two 1 minute on 2 minutes Rest for 4 Rounds Pick weight below … Read more

Nutrition Tip Wednesday – Eating Out Gains start in the kitchen – or at the restaurant if you happen to be eating out. This week’s nutrition tip is all about ordering out at restaurants! Check it out on our Nutrition page.  Strength WOD Take 10 minutes to find a heavy weight in this complex.  Use … Read more

Strength WOD 8 Bentover Barbell Rows 8 Floor Presses 4 Rounds WOD 15 Ring Dips 20 Cal Row 25 KB Swings 3 Rounds Fitness: 35/26 RX: 53/35 RX+: 70/53 Coach Alexa lending a hand to Gemma on partner glute ham raises!

Our annual in house throwdown is this weekend 8/13.  We are still looking for people to participate! $25, three workouts and the money goes to support local Baltimore kids who need guidance.  If you can’t find a teammate just sign up and we will get you paired up.  The event will run from 8 am … Read more