Workouts

Strength WOD 3 Deadlifts Every 30 Seconds for 5 minutes (challenge yourself with the load, but stay in control of the weight.  If you go too heavy it is NOT embarrassing to take weight off your bar, it is SMART) WOD 30 KB Goblet Lunges 20 Box Jumps 15 Toes to Bar 3 Rounds Fitness … Read more

MOBILITY AT 5:30 pm tonight and Barbell Club at 6:30 pm! A word from our in house Physical Therapist Melissa: Why should we do mobility? Can’t we just lift heavy weights? The fact of the matter is that we ask A LOT of our bodies everyday. And sometimes muscles get bound down and tight as … Read more

Plans, Events and Happenings We are a little over two years old here at CFH, which is an exciting time in our growth processes! Our goal is to consistently grow and evolve in the field of health and fitness to provide you with the best possible experience you could have. That sounded like an infomercial, … Read more

Lets get in a little re-test before the open! Skill WOD Spend 10 minutes work on Handstand Push Ups **If you have Kipping HSPU do 30 for Time** *If 30 Kipping can be done in under 2 minutes then do 30 strict for Time** -No Score- WOD CrossFit Open workout 14.4 60 Calorie Row 50 … Read more

WOD THERE WILL  BE NO MORNING OPEN GYM TODAY, due to the weather. There will be NO YOGA TODAY, due to the weather. OPEN GYM From 1 pm to 3 pm Today! Ed and Ross- PARTNER WOD!   

Strength WOD 12 minutes to find a heavy weight 1 Power Clean + 2 Hanging Power Cleans WOD 6 Power Cleans 6 Burpees over the Bar 6 min AMRAP Rest 4 minutes 6 Hanging Power Cleans 12 Step Ups 6 min AMRAP Fitness 95/65 RX 115/75 (24/20) RX+ 135/95 (all cleans should be touch and … Read more

Alright CFH athletes….For every person who registers for the CrossFit Open ($20) CrossFit Federal Hill will donate $10 to BARCS! Go to CrossFitGames.com and sign up under CrossFit Federal Hill  Not only will it be a great experience every week at CFH! You are helping a local community animal shelter.  Right now we have 43 … Read more

Mobility WOD 1 min Couch Stretch 1 min Shoulder Distraction Stretch 12 Strict Leg Raises x 3 (it is like a strict toes to bar, but do not worry about touching your toes to the bar, just go as high as you can with out swinging) Go slow and be controlled on the decent) WOD … Read more

Mobility/Core Class at 5:30 pm- Attendance in this class has been slim, if there are any ways we can improve it or reasons you have not been coming please let us know.  This type of class will provide some real value if you stick with it! Barbell Club 6:30 pm tonight Skill WOD 30 Seconds … Read more

John P is set to open tomorrow, he is a pretty tough guy (have you seen how much he back squats!) so we are about 90% that we will be open for the 5:30 am! Morning crew don’t disappoint us! The only class that is canceled today (Tuesday) is the 8:30 am class… Hang in … Read more