Workouts

It’s that time of year again for our annual Anniversary/Holiday party! Come celebrate three years of CrossFit Federal Hill building stronger faster individuals!  We will be doing things a little differently this year.  This year, we will be having a Holiday Potluck.  On December 12th, at 6:00pm come down to CFH to enjoy dinner, family … Read more

Strength WOD A1) Good Mornings 6/6/6/6/6 A2) Front Rack Lunges 8/8/8/8 **These can come from the ground or the rack depending on how heavy you are going.  For the good mornings focus less on weight and more on range of motion and form.** WOD 25 Deadlifts 50 Sit ups 20 Deadlifts 40 Sit ups 15 … Read more

For the next week or so we will be throwing up some of the best photos from the Halloween Throwdown.  Some of these are just too good not to share! Thanks again for a great event. The Open Test was developed by Ben Burgeron of CF New England.  It is obviously not meant to be … Read more

WOD Open Gym from 9AM to Noon There will be no Yoga at Noon. The class has been put on hold. Stay tuned! Come get in some work and have a Fall-tastic Sunday! Gotta love this coach right!? JP, always engaging to class and constantly giving people new ways to think about movement.

DRIVE at 8AM and 11AM Today! Strength WOD  Back Squat take 15 minutes to find a heavy set of 5 **Take your time building up in weight and make sure that last rep of 5 is difficult.  With a high rep heavy back squat be sure you ask for a spotter before attempting a max … Read more

 **Schedule for this Sunday ** Open gym 9AM to Noon There will be no Yoga @ Noon this Sunday Beginning this Sunday, we will be putting Sunday Yoga with Alexa on hold for a few weeks. Attendance has slowed down and between Sunday football and the upcoming holiday season we decided now would be a … Read more

We have a nice 5 minute rest between workouts today, recover and rest so you can attack the second 8 min AMRAP with speed and finesse! No barbell work before the met con, but the coach will give you plenty of progressions and time to make sure that first OHS feels solid.  Get warmed up … Read more

As the holidays approach and the weather starts to change it can be hard to maintain a consistent schedule at the gym.  Do you know one thing that always helps people stay motivated….GOALS!   And what better person to talk goals with, but coach John P.  If you did not know John’s middle name is goals, … Read more

Strength WOD  Front squats 6/6/3/3/3 Between each set complete 6-8 strict chest to bar pull ups WOD 15 Front Squat 12 Box Jump 9 Push Press 4  Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95

The CFH Halloween Throwdown was a blast! More pictures will be coming soon.  I can not thank everyone enough for the generous donation to the Community of Strength Project.  The funds will go to good use! Thank you! Skill WOD 1) 3-5 Dip Negatives (start at the top of a drip and do a 5-10 … Read more