Workouts

Happy Columbus Day! (We will have the same schedule, no adjusted hours) We will start our Deadlift cycle on Tuesday.  We will hit that for 6-8 weeks then start a snatch cycle. Skill WOD 1 minute at each station for 9 minutes (3 rounds) 1) 8-10 Superman to Hollow Roll (alternate from holding a supine … Read more

WOD Open gym from 9 am to Noon Yoga at Noon Open gym from 5:30 pm to 7:30 pm with Coach JP

Delia Foley’s is hosting their first tailgate this Sunday for the Raven’s/Browns game from 10:00am-1:00pm!! The price for admission is  $30  (there is an additional charge of $30 if you want to park your car). In addition to all the great Miller Lite and delicious food, we will have music provided by DJ Slinger.The location … Read more

If you are signing up for the Halloween throwdown get it done! We want to make teams so you can plan your costumes! CFH is hosting it’s first ever Halloween Throwdown Saturday, October 31st from 10 am to 2 pm. This Throwdown is the first of its kind– a friendly team competition where we throw … Read more

Strength WOD Front Squats 8/8/6/6/4 WOD 20 Squat Cleans 15 Burpees over the bar 20 Front Squats 15 Burpees over the bar 20 Power Cleans 15 Burpees over the bar -For Time- Fitness 95/65 RX 135/95 RX+ 155/105   Marissa waiting for the runners to return…

There were some major personal records set and broken yesterday, but one that stood out was Mr. Preston.  Scott started with us about 2 and a half years ago.  He is one of the people who has supported the journey of CFH from the beginning.  One thing that Scott could not do when he started … Read more

Amazing job yesterday on the end of the Back Squat/OHS cycle.  Inspiring to see everyone’s hard work paying off! Lets keep the PR Train Rolling today with Fran! Strength WOD Take 14 minutes to find a heavy load with this complex 1 Squat Clean Thruster + 1 Front Squat + 1 Push Jerk Use the … Read more

What a blast at the Charm City Throwdown this weekend! Candace finished 2nd overall in Female RX’d! Marissa, Melissa, Chris and David finished Third in the Team division! Chris M 30 Unbroken S2OH Haily showing her skills on the chest to bar Russ flying through his cleans. RJ pushing hard on his run Amazing pants! … Read more

WOD OPEN GYM FROM 9 am to NOON Yoga at Noon with Alexa Open gym from 5:30 pm to 7:30 pm

Good luck to all the athletes competing at the Charm City Throwdown! Come out and show your support! Skill WOD 8-12 Toes to Bar 5 Seated Box Jumps (Seated Box Jump Video Demo) 4 Rounds -No Score- WOD 10 Pull ups 10 Box Jumps 10 Sit ups 10 min AMRAP Fitness: (20/14) RX:  (24/20) RX+: … Read more