Workouts

We are into our Clean and Jerk and Snatch Cycle.  If you did not find your 1 RM in one of those lifts then use the time during the strength WOD today to find it. Strength WOD Front Squat with a 5 second pause 3/3/3/3 (same weight across, use 60%-70% of your 1 RM) WOD … Read more

OPEN GYM FROM 10 am  to 1 pm! Maybe a little rowing on this chilly Sunday!

Reminder, Nutrition Meeting #2 is Today (Saturday) at 12:30 with Coach Jamie.  Come in re group and learn what you can do to take this challenge to the next level! Bundle up team! We are running! With workouts like the one below class tends to run fast.  There are no barbells and weights to get … Read more

Strength WOD 20 minutes to find your 1 RM Squat Clean and Jerk (you should be getting under the bar for the clean portion…and the jerk portion.) Battle of Baltimore sign ups go live! Like the facebook page to get first accesses to the link! Battle of Baltimore FB Page WOD 5 Shoulder to Overhead … Read more

Reminder the 2nd Nutrition Meeting with Coach Jamie is this Saturday at 12:30 pm. Hope to see everyone in the challenge there! It always helps to come together as a group to make sure we are all on track. Specialty Class tonight at 5:30 pm- Gymnastics with Tiffany Everett! We will be piloting this as … Read more

Battle of Baltimore Sign ups go Live Friday Morning! Like the FB page to stay up to date with all the latest! Battle of Baltimore Specialty Classes tonight, 5:30 mobility and 6:30 pm barbell club! Our next strength cycle will focus on Olympic Lifting.  We will try to increase everyones 1 RM Clean and Jerk … Read more

Midtownuda.org – is an upcoming art exhibit/auction event to benefit The Midtown Academy (a K-8 public charter school in Baltimore City) on Friday, December 5th from 5:30-9.  Dave Ross is the board President and a CFH member. They will have a ton of quality contemporary artists from Baltimore and all over the country participating as well … Read more

Starting out Monday with another great CF workout! WOD 1 Clean and Jerk (155/105) 1 Round of Cindy 2 Clean and Jerks 1 Round of Cindy 3 Clean and Jerks 1 Round of Cindy 4 Clean and Jerks…Until you hit 10 Clean and Jerks and end with 1 Round of Cindy -For Time- 25 min … Read more

OPEN GYM FROM 8 am to 11 am Come in a work a weakness….. Rowing….

Skill WOD High Box Jumps 5/5/5/5/5 (jump to a box height higher then you normally would) Between each set hold a hollow position for 20 seconds WOD 20 Back Squats (155/105) 18 KB Swings (53/35) 15 Toes to Bar 3 Rounds (**Yes the bar comes from the ground on the back squats, be careful when … Read more