Workouts

CrossFit Federal Hill is sending over 5 teams to the Mid Atlantic Affiliate Challenge this weekend! We have teams in the scaled, RX and Elite division. The MACC is a huge team competition that takes place in the Columbia/Ellicot City area.  If you are around drop by and show your support for CFH! Skill WOD … Read more

We rarely close, but with the Holiday falling on Sunday it only feels right to shut things down for the day. The gym is Closed Today. Go outside, relax and enjoy the recovery! You have worked hard for it.

Tomorrow (Sunday) is Easter…there will be NO open gym or Yoga. Have a great Sunday! Strength WOD Front Squats 3/3/3/3/3 (same weight across) WOD 25 Sit ups 30 Reverse Lunges with KB in Goblet Position (static no walking) 25 KB Swings 3 Rounds 18 min Cap Fitness (35/26) RX(53/35) RX+(70/53) **If you go RX+ today … Read more

So for those of the CFH community that I don’t have the pleasure to coach very often, I want to say, HI! If you don’t know, 5 weeks ago my wife gave birth to our second child, Jonathan.  My daughter, Samantha will be 2 in June.  That being said, my day job is as a … Read more

We rarely close, but with the Holiday falling on Sunday it only feels right to shut things down for the day. There will be no Yoga or Open gym on Sunday. Skill WOD A1) Strict Pull ups 4/4/4/4/4 (Static 3 second hold with chin above the bar after each rep) A2) 10 I’s, Y’s and … Read more

WOD 57-51-45-39-33-27-21-15-9 reps for time of, Row (Cals) Thrusters Burpees over the bar Fitness (95/65) RX (115/135) RX+ (135/95) Get your engines ready…

Introducing our March Athlete of the Month! Jason Chamberlin As a 17 year resident of Federal Hill I was thrilled to see Crossfit join our community.  When I moved to Federal Hill, we didn’t have the Harris Teeter, Starbucks, CVS or Green Turtle.  The Ropewalk was just one room.  We didn’t even have a gym … Read more

Sad that the Open is over?  Afraid that you’re not going to see your friends from the morning class again until the Memorial Day Murph?  We have just the solution!  We will be hosting a Ladies Night on Friday, April 17th and a Guys Night on Friday, April 24th.  This will be a great opportunity … Read more

WOD OPEN GYM FROM 9 am to NOON then Yoga with Alexa at Noon! Throwback shot to Marty work on his Kip and Matt getting ready for a big set!

Survey Feedback Series Warming up and Cooling down We had comments about the warm ups being too long and the warm ups being too short.  Some people want to stretch longer others want to do less stretching.  There was one common theme with the cool down, people like it and they want more of it. … Read more