Workouts

**I apologize for the typo on yesterdays blog post! The gymnastics seminar is at 5:30 pm on Wednesday 11/26- There will be no gymnastics class a Today! The next gymnastics clinic with Coach Tiffany will be Wednesday 11/26 at 5:30 PM.** Mobility WOD 1 min of the Couch Stretch on each leg 1 minute of band pull … Read more

There will be no gymnastics class this week! The next gymnastics seminar with Coach Tiffany will be Wednesday 11/26 at 5:30 am. Mobility at 5:30 pm and Barbell Club at 6:30 pm tonight! Come get stretchy then strong! Skill WOD A1) Pendaly Row 5/5/5/5/5 (score = weight) A2) Max 40 Second DB or KB Strict … Read more

Thanksgiving Schedule Wednesday 11/26 – Reg Schedule but NO 7:30pm Class Thursday 11/27 (Thanksgiving) – 9:30am Class ONLY Friday 11/28 – Noon, 4:30pm, 5:30pm Classes ONLY (no AM or 6:30pm) Saturday 11/29 – 9am and 10am Classes ONLY Strength WOD Back Squat 5/5/5/5/5, same weight across Partner WOD 12 min AMRAP Row for max distance … Read more

Skill WOD OTMEM for 5 mins 5 Hang Power Snatch (Choose a weight you can complete all 5 reps unbroken each round.  Focus on technique – receiving the bar in the partial squat every rep) WOD 21-15-9 OHS (115/75) Hand Release Push ups Toes to Bar **18 min cap** Coach Buck during his Head and … Read more

We will have open gym from 5:30 pm to 7:30 pm tonight!

We ARE closed today for a Level One CrossFit Seminar! OPEN GYM TOMORROW will be from 5:30 pm to 7:30 pm (SUNDAY NIGHT) But we will have park classes at 9 am and 10 am! Bundle up and show up! PARK WOD 200 M Farmers Carry (53/35) x 3 then 20 KB Lunges (53/35) 1 … Read more

REMEMBER WE HAVE AN ADJUSTED SCHEDULE THIS WEEKEND! ON SATURDAY WE WILL BE AT THE PARK at 9 am and 10 am for class! Bundle up and show up! SUNDAY open gym is from 5:30 pm – 7:30 pm Strength WOD Clean 3/3/3/3/3 (yes you need to squat on every one…no they do not need … Read more

Two Things… 1) Gymnastics clinic is on tonight for 5:30 pm! Coach Tiffany will be going over muscle ups! 2) Adjusted hours this weekend due to a level 1 at CFH! Saturday we will have park classes at 9 am and 10 am at Federal Hill park by visionary arts museum.  Sunday open gym is … Read more

Specialty Classes tonight! Mobility at 5:30 pm and Barbell Club at 6:30 pm! Strength WOD Snatch Grip Deadlift + Shrug 3/3/3/3/3 (this should be well over (100% of your 1 RM snatch, try to hold onto the bar for all 3 reps) WOD 5 Deadlifts (225/155) 7 Burpees over the bar 14 Air Squats 7 … Read more

**We are hosting a Level One CrossFit Seminar this weekend at CFH so we will have adjusted hours. We will have Saturday classes at the park 9 am and 10 am! DRESS WARM….and open gym on Sunday will be from 5:30 pm to 7:30 pm!** Our two year party is approaching fast!  If you are … Read more