Workouts

This Friday, don’t miss CFH Goes Rowing! This coming Friday September 25th from 6 – 8pm, the Baltimore Rowing Club will be hosting a Friday Fun Row at the BRC Rowhouse.  This is aimed for people of all ability levels so don’t be intimidated and miss out on this awesome opportunity.  For more information, visit … Read more

We have an announcement about Wednesday’s Mobility Classes– Due to a lack of attendance, we are going to put this class on hold for a few months so that we can consider some ways to revamp the class and utilize the expertise of our amazing teachers Jenn and Melissa in a more productive way. We … Read more

Keep driving through this OHS/Back Squat cycle we are on the tail end! The first CrossFit Games were held in 2007.  The winner was James Fitzgerald, also known as OPT.  Here is a video of him in 2008 trying to hit a sub 7 minute Helen.  It is always fun to look back at some of … Read more

WOD Open Gym from 9AM to Noon Evening open gym from 5:30-7:30PM Come and get it! Ali Mo hitting a couple early morning OHS!

Our new DRIVE schedule starts today! DRIVE at 8AM and 11AM. CrossFit at 9AM and 10AM. Remember, no Yoga tomorrow! Class will pick back up next week. Strength WOD EMOM for 10 minutes: 1 Power Snatch + 2 Hanging Power Snatches (build up in weight) WOD Running Isabel 5 Power Snatch 200 M Run 6 … Read more

Strength WOD OHS or Back Squat 3/3/3 (Squat with a 10 second pause on each rep) **HOLD A GOOD POSITION IN THE BOTTOM** then 40 Front Rack Lunges (use 5-10lbs more than last week) WOD 3 Rounds for time: 10 Deadlift 50 Double Unders Fitness 185/125 RX 275/185 RX+ 315/225 We did this WOD on … Read more

CrossFit Federal Hill is going rowing! Love rowing?  We have something great to offer you, for free!  On Friday, September 25th from 6 – 8pm, the Baltimore Rowing Club will be hosting a Friday Fun Row at the BRC Rowhouse.  This is aimed for people of all ability levels so don’t be intimidated and miss … Read more

Since introducing the DRIVE class, we tried offering it at both 11AM and 8AM Saturday mornings to see which time slot was more popular. Due to the popularity of both class times, we will now be offering DRIVE at 8AM and 11AM on Saturdays. CrossFit classes will be held at 9AM and 10AM.  I apologize … Read more

Strength WOD Power Cleans 4-4-3-3-2-2-2 (Build up in weight, record best set of 2.  You can drop between reps) WOD Four Rounds 60 Seconds Max Cals (rowing) Rest 20 Seconds 60 Seconds Max Burpees Rest 20 Seconds 60 Seconds KB Swings Rest 20 Seconds Score = total reps (4 minutes per round. The whole workout … Read more

Another week of training is ahead! The energy and effort in the gym lately has been amazing! I think we all underestimate the effect that working out in a group has.  Someone could be doing less weight, modified reps and it might be their first day, but there is something special about breathing heavy and … Read more