Workouts

John P and I discussed his new course at length, his final comment was “I have no doubt that I can make any CFH athlete stronger then ever thought possible.” If you want to get stronger this course is for you.  The main focus will be on improving your Back Squat, Deadlift and Press.  If … Read more

We are finishing up our Front Squat Cycle today, come in and attack the weight! Let the PRs rain down today! The last time we did Nancy was May 19th 2014. Nancy can be a grueling workout for people with poor shoulder and wrist mobility. (it is ok to have poor mobility, as long as … Read more

OPEN GYM FROM 5:30 pm to 7:30 pm “Fitness is a hedge against sickness” -Greg Glassman Matt and Jen hitting a few squat cleans!

WOD CFH is closed today due to a Level 1 Seminar- You are welcome to go CrossFit Cove in Columbia for any of their classes! OPEN GYM TOMORROW NIGHT FROM 5:30 pm to 7:30 pm!

Remember we are closed tomorrow for a Level One.  We will have open gym on Sunday night from 5:30 pm to 7:30 pm! We will have NO park classes, but you are welcome to head over to CrossFit Cove in Columbia for any of there morning classes! Allie’s Dad Hikes through Nepal  I am sure … Read more

Today we will focus on strength and skill! Always good to give your body a break from fast paced workouts. Strength WOD Take 10 minutes to find a heavy Snatch Balance then Take 15 minutes to find a heavy 1 Rep Squat Snatch then hit that weight for 3 singles Skill WOD (Not for Time) … Read more

Remember we are closed Saturday for a Level One.  We will have open gym on Sunday night from 5:30 pm to 7:30 pm! UPDATE ON THE PARK CLASSES: We will have NO park classes this weekend due to terrible events that have been happening in Baltimore.  Games are canceled, races are canceled and National Guard … Read more

We are thinking of everyone in this terrible time, please do your best to stay safe.  As of now we will be open tomorrow, but check facebook and the blog in case anything else happens tonight that would cause us to close.   We will try our best to be open, but we need to think … Read more

CFH will be closed on Saturday due to a Level One, but of course we will provide alternative options because we care about your fitness! Saturday there will be an 8 am and 9 am class at the bottom of Federal Hill Park by the Visionary Arts Museum with Coach TR! Show up ready for … Read more

WOD Open Gym from 9 am to NOON! (NO YOGA TODAY) Open gym with Coach Blair from 5:30 pm – 7:30 pm! Throwback shot of Coach Blair from a few weeks ago…