Workouts

Happy Halloween! We hope you celebrate by dropping in to check out the Halloween Throwdown (even if you’re not signed up)! Remember, the only normal class today is 8AM DRIVE. The Throwdown starts at 10AM and will go until 2 or so! Drinks and hanging out afterwards is highly encouraged. DRIVE 800 m Run (Once) … Read more

WOD Adjusted Open Gym hours! Open Gym 10 am to Noon Yoga with Alexa at Noon!

Way to show up strong yesterday Team! Great work on those 400 M sprints! Remember there is only an 8 am class on Saturday due to the Halloween Throwdown! From the few costumes I have heard about I think we are going to have a solid showing. Sunday Schedule: Open gym from 10 am to … Read more

The workouts for the 1st CrossFit Federal Hill Halloween Throwdown WOD #1 20 minutes for each individual to establish a 2 rep max front squat (each team will get one male bar, one female bar and one rack.  If a team has two females they will get a 100lb bonus to make the field a … Read more

 ** Weekend Schedule ** The Halloween Throwdown is this Saturday at 10AM.  We will be running an 8AM DRIVE class this Saturday.  All other classes will be canceled. This Sunday a group of people will be meeting to discuss trying to put together a team for Regionals in 2016.  If you are into competing and … Read more

CrossFit Federal Hill Facebook Group! Did you know that in addition to our official Instagram and Facebook pages, there is also a private Facebook group for CFH members? This is a place for our athletes to connect with one another outside of the gym, whether it be putting a team together for the next competition, … Read more

WOD 21 Thrusters….just kidding Great work on the partner WOD last Monday.  I know it was brutal, but I am sure you came out stronger on the other side!  We will start out the week with the strength focus on our back and posterior chain to build on our deadlift cycle.   We will hit our … Read more

WOD Open gym from 9AM to noon Yoga with Alexa at noon ** NO EVENING OPEN GYM **

Drive at 8 am and 11 am, bring a friend! Skill WOD Double Under Skill Work Take 10 minutes to practice DUs If you have DU’s Complete the WOD below in 10 minutes: 10-20-30-40-50-40-30-20-10 (all sets must be unbroken, if you mess up start at the beginning of that set) WOD 24 Wall Balls 16 … Read more

The deadlift is often a movement that we overlook getting advice on.  There is not a complex amount of steps to get set up and pull the load up to your waist, but there are always a few things we can fine tune.  Coach Eric and I put together a few tips that will get … Read more