Workouts

Skill WOD 6 High Box Jumps 6 Roll to Candle Stick 6 I’s, Y’s and T’s 3 Rounds (not for time, focus on the skill and technique of each movement) Demo video for Roll to Candle Stick WOD 7 Hanging Power Snatch 9 KB Swings 6 Rounds **Every minute on the minute 10 Air squats, … Read more

Congrats to everyone who has been squatting with us over the past few years.  Stronger Legs make for a Stronger Brian- there is now proof- Brawn and Brains The patented CFH Sprint that will get you faster and stronger goes like this.  Start at the orange poll by garage doors, run to the second orange … Read more

GORUCK Challenge with Team CFH Two CFH members, Ed Siu and Ross Moody are looking to put together a team from CFH to participate in an upcoming GORUCK Challenge. The next challenge in Baltimore is the weekend of 3/25/2016. GORUCK events are team challenges that last anywhere between 3-5 hours or over 24 hours. Ross … Read more

3 Year Party- Save the date and sign up now! 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 … Read more

Strength WOD 7 Sets 1 Power clean + 2 Hanging Power Cleans (build up in weight)  Between each set spend 1 minute on mobility. Attack your weakness.  WOD 18-15-12-9 Power cleans ___Double Unders after each set (end on doubles) Fitness: 95/65, 40 doubles or 100 Singles RX: 135/95, 60 Doubles RX+: 155/105, 80 Doubles Evan … Read more

Morning and evening crew, dress warm! We only have a few more weeks to squeeze in running workouts.  It should be a fairly warm November day! WOD 5 Rounds of 4 minutes on 1 minute off 200 M run 12 Burpee Box Jumps Max Wall Balls Score = Total Wall Balls Fitness: 14/10 RX: 20/14 … Read more

WOD Open Gym 9AM – Noon *No Yoga at Noon* On your mark, get set…

Kipping Pull ups are a movement that most people can improve on.  Chin over the bar, elbows locked out, check and check. But lets think about the position of your lower body and how it is helping or hurting.  We constantly preach feet together, tight stomach, and do not break at your knees.  However, when … Read more

3 Year Party- Save the date and sign up now! 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 … Read more

We have had the same pricing here at CFH for 3 years.  Starting January 1st we will be raising our rates.  This will not affect any current members.  Just to make that clear, if you are member now your rates will not be changing.  But if you have friend who wants to jump in tell … Read more