Workouts

Don’t forget, the Baltimore Endurance Club meets today at 6:30PM! If you are still on the fence about signing up for the class, try it over the next week for free! Strength WOD Back Squat or Overhead Squat 3-3-3-3-3 (Pause for 5 seconds at the bottom of each rep, build up in weight each set) … Read more

DRIVE will once again be offered this Saturday at 8AM. If you like this class time, continue to show your support for it! Mobility Class tonight at 6:30 pm! If you have an opinion on Mobility Class please take this quick 5 question Survey.  Give us things you like and things you do not like … Read more

The Baltimore Endurance Club will meet for its first workout today at 6:30PM! Couldn’t attend Monday’s meeting? Feel free to try it out over the next two weeks for free! Labor Day Schedule We have an adjusted schedule this weekend due to Labor Day: Saturday classes will follow a normal schedule. SUNDAY adjusted open gym … Read more

The Baltimore Endurance Club Info Meeting is tonight at 7:30 pm at CFH. Come check it out.  If you want a sneak peak into what we will be doing check out this video with Emily and JP. Baltimore Endurance Club from CrossFit Federal Hill on Vimeo. Strength WOD Back Squat 3-3-3-3-3 or Overhead Squat 3-3-3-3-3 -Same weight … Read more

WOD OPEN GYM FROM 9AM – NOON YOGA with Alexa at Noon Open Gym from 5:30 – 7:30PM Come get your Sunday sweat on! Join Alexa for yoga at noon to stretch yourself strong!

DRIVE is TODAY (Saturday) at 8 am! Reserve your spot for CFH’s upcoming nutrition seminar, hosted by Renaissance Periodization! The seminar will cover a wide range of topics including how you should fuel based on your fitness goals — improving recovery, performance, and increasing strength. It’s coming up on Saturday, September 19th, from noon-4PM. Head … Read more

We have a special release of The 4th Pull Podcast! We had Emily Scerba on the show to talk about all things running! Emily is going to be the head Coach of the Baltimore Endurance Club and has a ton of great info to pass on to the community.  We go over running drills, mechanics, … Read more

Happy 1 year CrossFit anniversary to a relatively new CFH member, James C.  James discovered CrossFit after he transitioned out of the Army, and while his passion for serving – specifically in the 82nd Airborne – cannot be matched, his passion for CrossFit is a top contender. Aside from the physical benefits, CrossFit has given … Read more

This week on the 4th Pull Coach Eric joins us to talk Supplements! Episode 6- The Supplement Debate with Coach Eric What should you be taking what should you avoid, how and when to work them in your diet and a little insight into what we do personally! MOBILITY at 6:30 pm tonight! We are … Read more

Strength WOD Romanian Deadlift 10/10/6/6/6 (build up in load) Between each set 200 ft Farmers carry (4 times total) (2 laps around the orange poles in the back gym.  The 1 by the calendar and the one by the climbing ropes) WOD Every 3 minutes for 12 minutes 400 M Run _____ KB Swings Fitness: … Read more