Workouts

Reminder: We are closed this weekend due to a Level One.  We will have class in the park at 8 am and 9 am! Meet at Federal Hill park by The Visionary Arts Museum. Strength WOD Take 10 minutes to find a heavy Clean and Jerk **No score, this is a warm up for the … Read more

We have one spot open for Coach Matt’s Gymnastics Class, which starts tomorrow (Thursday)! 6:00-7:00 pm on Thursday nights for 8 weeks. $60 per month (includes a T shirt and 2 extra day of gymnastics programming) Email crossfitfederalhill@gmail.com if you want the last spot! Strength WOD Front Squat 3/3/3/3/3 Same weight across WOD 100 Wall … Read more

We will be closed this weekend due to a Level One.  Park classes on Saturday and evening open gym on Sunday. We will have class at the bottom of Federal Hill Park by Visionary Arts at 8 am and 9 am on Saturday, June 4th.  The hill and some sunshine always make for a good … Read more

WOD MURPH **If you are doing the workout un-partitioned please be aware of the volume of pull ups that you are doing.  There is a greater risk for injury with doing 100 pull ups in a row.  Please take time to stop and rest and make sure your arms are reaching full extension.  Keeping them … Read more

WOD Open Gym 9am to Noon Anthony on doubles! See how high he is jumping? A lot of people struggle with doubles because they actually aren’t jumping high enough. There’s a good six inches between his feet and the ground.

Next weekend we will be hosting a Level One.  We will be closed on Saturday and have open gym on Sunday from 5:30 pm to 7:30 pm. Hope to see everyone this Monday for Murph! WOD “Nate” 2 Ring Muscle Ups 4 Handstand push ups 8 KB Swings 20 min AMRAP Fitness: (6 pull ups … Read more

Bright Spot Friday! This week we want to highlight Glenn C.! He recently hit a double under PR with 20 consecutive doubles – more than doubling his previous PR. Congrats Glenn! Keep up the great work.    Strength WOD EMOM for 8 minutes 1 Power Snatch + 1 Squat Snatch Warm up to one weight and try … Read more

Strength WOD Front Box Squats 3/3/3/3/3 (build up in weight, but keep the load at 70-75% of 1 RM in order to stay explosive) WOD 20 Toes to Bar 25 Front Rack Lunges 75 double unders 3 Rounds Fitness: 115/75 RX: 115/75 RX+: 135/95 13 Min Time Cap **The aggressive time cap is in place … Read more

Nutrition Tip Wednesday! Memorial Day Weekend is coming up! The kickoff to summer and summer road trips. This week we talk about staying on track on the road. Partner WOD 1 Minute at each station Max Cals on the Rower 15 Push ups Max KB Swings 15 Box Jumps Rotate through each station for a … Read more

MURPH NEWS We plan take Memorial day to honor him by making “Murph” our Memorial Day WOD.   We will run two heats, one starting at 9:45 am and one starting at 10:15 am (approximately).  We encourage everyone to show up at 9:30 am so we can warm up, brief the WOD and you can cheer … Read more