Workouts

A few exciting CFH Events are coming up…. – Sunday 5/17- Rowing Clinic this Sunday from 1-3pm.  If you plan on coming please sign up.  So far we have six people….  I know rowing is not our favorite thing to do, but I thought more CFHer’s would be interested in improving their stroke!  Hoping we … Read more

Rowing Clinic is this Sunday from 1 pm to 3 pm.  If rowing is a skill you want to get better in then come in for this one! Just sign up on the whiteboard. Skill WOD 30 Seconds of GHD sit ups 10 Weighted Push ups (make them perfect or do not add weight) 30 … Read more

FREE ROWING CLINIC THIS SUNDAY – CLICK HERE FOR MORE DETAILS Are you looking for more ways to tell people about CFH!? How about this… 1) Grab a sticker (they will be upfront by the TVs) 2) Place it in the center of your Bumper 3) Drive through Federal Hill In all seriousness, grab a … Read more

ROWING!  Now that I have your attention, does that work make you excited?  Cringe?  Make your muscles hurt?   We all have different feelings about rowing, but no matter how it makes you feel, it’s something that we can all improve.  As a member of CFH, you have the great opportunity to learn skills and technique … Read more

Sign up on the whiteboard if you coming to workout and cookout! We are sending out an email with details about JP’s strength class. Improving your Squat, Deadlift and Press.  If you want in this your last chance to let us know! Thanks for all the support! Skill WOD Spend 12 minutes working on Chest … Read more

A few scheduling notes: This Sunday is Mothers Day, there will be NO open gym in the AM! Go have brunch with your family or someone you love. YOGA at NOON on Sunday is still on! Come flow with Alexa she is excited to be back this week! And we will have OPEN GYM with … Read more

CFH SCHEDULE FOR SUNDAY MAY 10th NO AM OPEN GYM TODAY YOGA with Alexa at NOON Open Gym with Marissa 5:30 pm – 7:30 pm

A few scheduling notes: This Sunday is Mothers Day, there will be NO open gym in the AM! Go have brunch with your family or someone you love. YOGA at NOON on Sunday is on! And we will have OPEN GYM with Coach Marissa form 5:30 pm to 7:30 pm! Strength WOD EMOM for 10 … Read more

A huge Congratulations to another CFH couple that tied the knot last weekend! Give Paige and Josh a BIG CFH hug next time you see them in the gym. Mark your calendars for Memorial Day Murph…May 25th at 10:30 am we will come together to hit Murph and cookout.  CFH will provide the meat you … Read more

Mobility tonight at 6:30 pm- Anyone’s back feeling the effects of the week so far? Many of us tend to think “if my back is sore, I’m going to just roll it out on this foam roller.” It definitely seems like the right thing to do…but in reality, it may be tightness of the hips, … Read more