Workouts

OPEN GYM FROM 9 am to NOON Ross on cleans!

We have raised almost $400 for the Community of Strength Project kids to buy toys! The better part is each and everyone one of them has to do 400 Burpees! Today is the last day to donate! Email me and I can take it out of your CFH account or bring a check made at … Read more

The new Regional Format has been released along with the dates of the CF Open and Games! Check it out HERE. Rick Ross is a rapper who is often pumping through the loud speakers at CFH.  You guessed it, he found CrossFit. Since he is famous they made a video about his journey.  The video … Read more

$125 so far for the Community of Strength Project Toys for Tots drive!  Thanks for the support! Let me know if you would to donate! Mobility tonight at 5:30 pm and Barbell club tonight at 6:30 pm! Come get it in! WOD 5 Rnds 3 Min on 1 min rest 20 KB Swings (53/35) 20 … Read more

This Friday the kids from the Community of Strength Project are doing burpees! $1 = 1 Burpee.  With that money, I will take the kids shopping for toys to drop off at a Toys for Tots location in Baltimore.  Last year the kids had an amazing experience.  For them to be able to actually go … Read more

We can not thank everyone enough for the amazing time on Saturday night.  The letters are something we will never forget. As we reflect on year two at CFH we continue to be humbled by the kind words from each and every one of you.  It truly means so much. We might do a few … Read more

NO OPEN GYM TODAY Everyone had a little too much fun last night! We will be cleaning the place up and getting ready for another week of WODS! Thanks for all the support!

2 Year Party is Tonight from 7-11! Hope to see everyone here! Partner WOD 100 Air Squats 80 Pull ups 400 M Run (together) 80 KB Swings (53/35) 80 Push Press (115/75) 400 M Run (together) 80 Burpees 100 Air Squats (O one person works one person rests.  Then you run together.  Score = time. … Read more

The American Open is this Saturday– USA Weightlifting, together with USA Powerlifting, come to Dupont Circle this weekend. The American Open is in Washington this weekend- Coach Tiffany will be lifting so if you are up for it go check it out! More info HERE. ONLY 1 Person has signed up for our FREE Chauffeur … Read more

Gymnastics is on for tonight at 5:30 pm with coach Tiffany! Strength WOD Sumo Deadlift 3/3/3/3/3 WOD 10-1 Deadlifts (225/155) Bar Facing Burpees 20 Double Unders between each set -For Time- 10 deads 10 Burpees 20 doubles 9 deads 9 burpees 20 doublesZac and Ross going heavy! Competitors WOD Find a heavy 3 Rep Sumo … Read more