Workouts

We are pushing it because it is going to be fun! Sign up on WODify to reserve your spot!  Coach Matt will meet you on the trail with equipment and workout!    Strength WOD Take 12 minutes to find a heavy load in this complex 1 Power Snatch + 2 Hanging Power Snatch WOD 15 … Read more

Mobility tonight at 6:30 pm: This week we are going to continue work mobilizing the hips and legs, including use of the voodoo bands. Not sure how to use one? Don’t even know what a voodoo band is? Come on in and loose. Please take hydration seriously, the Baltimore summers are hot and we work … Read more

Sign up in WODify! The class is listed on Sunday.  There will be NO AM open gym this Sunday.  Go to OTB if you want an AM WOD. There will be PM open gym from 5:30 pm to 7:30 pm. Sign up today! It will be a blast! Skill WOD 5 Ring Rows (with a … Read more

DIVISIONS: Scaled and Rx’d This is an individual competition-$25 per person. We will encourage everyone to sign up! No surprises if you can do the movements that we lay out you will be fine in the WOD’s! Muscle ups and 315 pound cleans will not show up.  We had a blast with this last year, … Read more

OPEN GYM 9 am to noon Yoga at noon Open gym with Coach Mike G from 5:30 pm to 7:30 pm

Today (Saturday) at 11 am we will be doing a going away WOD for Matt and Sarah!  The 11 am will be a different WOD. If you can make it we would love to have a big crowd to send off Sarah and Matt! Strength WOD Front Squats 6/6/6/6 (Same weight across) 20 hollow rocks … Read more

Skill WOD Strict Pull-ups 5/5/5/5/5 (go weighted if 5 BW is easy) 30 second Noes to wall Handstand hold between each set of pull ups (do a wall climb as high as you can and hold it for 30 seconds) WOD Every 4 minutes for 20 minutes 400 M Run 10 Clean and Jerks -Score … Read more

BACFAT is not the Greater Baltimore Affiliate League.  New set up and new format. Check here for all the LEAGUE INFO! Anyone can be a team captain.  Just organize a team, sign up on the with the link above and show up to play! Lets try to get a few teams to represent CFH! Soapstone … Read more

Mobility Class at 6:30 pm- Often times with a lot of overhead work, our necks tend to tighten up as a compensation. This week we are going to delve into some first rib mobilizations (does anyone know where the first rib is?), some pec and tricep smashing and mashing, and some shoulder mobilizations. Remember, loosening … Read more

We have hit the strength cycle with our cleans hard the last three weeks by going through our sets of 3, 2 and 1.  We will put that on the shelf for this week and hit a few skill/strength moves for the clean.  We will cycle through our 3,2,1 progression one more time then hit … Read more