Workouts

Below is a post written by Aly Miller, CFH member who is raising money for a great cause! For those of you who went to Penn State (and I know there are a few of you!) you probably are familiar with THON. For those who aren’t, I’m super excited to tell you about it! When … Read more

A quick note on parking– beginning today CFH members will no longer be able to park at the gas station located down the street from us. Our parking lease from the owner of this lot has ended. Please do not park there. If our lot is full, please use metered or street parking in the … Read more

2016 Strength Class Announcement Due to the success of CFH’s inaugural strength class, in early 2016 we’ll be offering a second round that’s guaranteed to be even better than the first! Details to follow, but first let’s let the numbers from last class do the talking… The CrossFit Total =  Max effort squat, press and … Read more

The Community of Strength Project is a non-profit that we run out of CrossFit Federal Hill.  We open up our doors to local students and kids who want to get stronger and faster.  Every year we hold a burpee challenge for them! Every dollar donated = 1 Burpee.  CrossFit Federal Hill will match every dollar … Read more

A friendly reminder of what RX and RX+ mean.  To “RX” a workout means to complete the workout across all modalities (movements) as prescribed. On our blog and Wodify we usually only list weights or box heights in our RX/ RX+ prescriptions, however it is implied that for RX and RX+ all other movements in … Read more

WOD Open Gym 9AM – Noon The CrossFit Federal Hill 100K meter challenge is underway! Come get some meters in today!

Skill WOD 10 Strict Pull ups 1 Minute Couch Stretch 4 Rounds WOD 20 Back Squats 20 Toes to Bar 3 Rounds Fitness: 95/65 RX: 135/95 RX+ 155/105  (please use a rack if you do not feel comfortable lowering the bar on your back) DRIVE 21-18-15-12-9-6-3 KB Swings AB Mat Sit ups Rest 1 Minute … Read more

Strength WOD Take 15 minutes to Find a heavy 3 Rep Clean and Jerk (you can drop at the top of each rep) WOD OTMEM for 10 minutes 4 Clean and Jerks 6 Burpees over the bar If you fail to complete 4 and 6 in a minute continue as if the workout was a … Read more

CrossFit Federal Hill Turns THREE 3 Year Party-  On December 12th, at 6:00pm come down to CFH to enjoy dinner, family style, with your CrossFit Federal Hill Family.  We will be providing the alcohol, all you need to bring is a dish of choice.  This is your chance to spend time with our community, no … Read more

The Battle of Baltimore is an annual competition that we host at CrossFit Federal Hill You can find all the info for 2016 event here- Battle of Baltimore Sign-ups go live this Friday at 8 am.  If you interested in competing get a team together! Last year we sold out in two days.  Hope to … Read more