Workouts

Tomorrow Outsider’s CrossFit in Sparks, MD, is hosting the Charm City Throwdown! Over 30 athletes from CFH will be competing– Come on out and show your support! Strength WOD De-Load OHS or Back Squat 5-5-5-5-5 (All 5 sets of 5 at 50-60% of 1 RM) WOD 7 Power Cleans 7 Push Jerks 30 Double Unders … Read more

Check out this article about the fear of bulking up of written by CFH Coach and Athlete, Alexa I can’t tell you how many women have told me that they are afraid to try CrossFit because they are afraid of getting bulky. And before I address the actual question at hand here, I feel like … Read more

Halloween Throwdown at CFH 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 divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for … Read more

Skill WOD EMOM for 12 minutes : Even minutes: 6-10 Ring Rows Odd minutes: 6-10 Pistols WOD 15 Hanging Squat Cleans 400 M Run 3 Rounds Fitness 95/65 RX 135/95 RX+ 165/110 Jess in great position cycling through some deads!

Member Spotlight: Mike D. We are starting something new here on the blog. When we hear of an athlete smashing a goal they had set for themselves, or doing anything else that is especially awesome, we want those stories to be heard. Today, we are going to share some words from Mike D. Some of … Read more

This is our last week with the OHS/Back Squat Cycle.  We will re-test next Monday.  Today we will hit a few heavy sets and Friday we will de-load. Halloween Team Throwdown  FREE for all CFH members All you need to do is sign up HERE–Halloween Throwdown We’ll make the 4-person teams.  Yup, you heard that … Read more

WOD Open Gym from 10 AM till noon YOGA is back at noon with Alexa Open gym from 5:30PM-7:30PM with Coach John P. Rita is one of our 5:30AM crew. Here she shows us excellent position in the bottom of her OHS. Notice the perfect overhead position of her bar. Great work Rita!

AM Open gym is from 10 am to noon tomorrow (Sunday). Yoga and PM Open gym are still on. Remember to head over to 3 Beans today! Opens at 7 am. DRIVE at 8 am and 11 am today! Great Episode this week on The 4th Pull.  We chatted with Stan White- Owner of Outsiders … Read more

Today we have a guest post from Ed Sui.  Ed and Katherine Sui have been long time members of CFH and we could not be more excited to tell you about their next venture!  3…2…1…. – GO!  Those are the words that both cause panic and excitement as I commit to give every WOD my … Read more

Strength WOD Take 12 minutes to find a heavy weight with this complex 2 Hanging Cleans + 1 Split Jerk WOD In 3 Minutes 200 M Run 12 Hanging Power Cleans Max Shoulder to Overhead Rest 1 minute 5 Rounds Fitness 95/65 RX 115/75 RX+ 135/95 The 6:30PM class working through their burpees together!