Workouts

The Point of Tempo Training Tempo training makes you stronger and faster. It not only adds variety to your training, but also puts a different stimulus on your body and nervous system, allowing greater adaptation, increased strength, and less plateaus. For beginner and advanced athletes, tempos can be useful in correcting poor movement patterns and … Read more

Athlete Spotlight!  This week Maddie completed a WOD with three 600 meter runs without stopping! Maddie returned to CFH a couple of months ago after taking a year off from CrossFit to heal from knee surgery. Coming back from an injury is always a challenge, but we could not be more proud of the work Maddie … Read more

Noon Crew! Today is the Power’s last day at CFH.  Marty will be at the noon class (Marty, if it is on the blog you must show up).  Come wish him good luck in the county! Skill WOD 10 Bent over Dumbbell Row 10 Pistols 3 Rounds WOD Three minutes on 1 minute off: 500M/400M … Read more

It’s Nutrition Tip Wednesday. This week, we talk about how quick meals for when you are hungry, tired, and just plain don’t feel like cooking. Strength WOD It has been too long since we took a day to focus on lifting.  No matter what the metcon is you have it in the back of your … Read more

WOD 20 Power Snatches 30 Sit ups 800 M Run 3 rounds Fitness: 75/55 RX: 95/65 RX+: 95/65 Fresh Start Challenge 8 KB Swings 12 Cals Row 9 min AMRAP Rest 3 minutes 8 Push ups 12 Deadlifts 9 min AMRAP  Stacey during Murph! What a great addition she has been to the CFH community!

For the next two weeks on Monday, Tuesday and Thursday at 7:30 pm we will have the Fresh Start Challenge and our June Foundations crew in the back gym.   We will need all the space in the back gym. Thanks evening crew! A company out west, Mindful Labs, started taking monthly hair samples from individuals … Read more

 Food author/ journalist Michael Pollan estimated in his book Food Rules that in the U.S., 20% of food is consumed behind the wheel of a car. In the summertime, I would bet that this number increases as people take more road trips and vacations. Pollan recommends that as a general rule, people do not buy … Read more

WOD No morning open gym today. Evening Open gym 5:30- 7:30pm. They say a picture is worth a thousand words. Luis on push ups during Murph.

We are closed today due to a Level 1. We will have outdoor park classes at 8 and 9 am this morning at the bottom of Federal Hill by the American Visionary Art Museum. Fresh Start Challenge Ladies- you are welcome to come out to class this morning whether you are making up a session … Read more

Bright Spot Friday! For this week’s bright spot, we want to congratulate all the CFH athletes that completed Murph on Monday. Murph is no joke. It is a workout that takes a great amount of mental and physical toughness to get through. There were many inspiring performances. Many of you hit your first Murph ever, others … Read more