Workouts

HAPPY HALLOWEEN!  We encourage everyone to come WOD in costume today! In other exciting CFH news, Andrew Carter is officially the new owner of Delia Foley’s Pub in Federal Hill! Opening night November 1st they will have live entertainment on the second floor from 6-10 pm! Long term they are shooting for outside seating in the … Read more

Have you seen this gem on WODify yet…. Yup that is the fearless Coach TR! He is starting off our new WODify picture challenge.  We are asking everyone to change their WODify picture to a shot from your high school year book for the month of November! TR is leading the charge… Strength WOD 1 … Read more

Specialty classes tonight! Mobility at 5:30 pm and Barbell Club at 6:30 pm! We have had two technical and challenging workouts this week, if you need to rest on a day you usually would not DO IT! Listen to your body.  Todays workout will be long, but it is a partner WOD and it is … Read more

Sign up for the CFH 1 Year Party below! Free for all members who pre register! Guests are $30 in advance and $40 at the door.  The event is on Saturday, December 13th at 7 pm.  The dress code is wear what you want!  We will provide food, drinks and dancing! Online event registration for … Read more

UPCOMING CFH Events CFH 2 Year Party- Saturday, December 13th Battle of Baltimore- Saturday, January 31st (sign ups will open November 7th) The time cap for todays WOD is 30 min.  It gets harder as you get more fatigued, so focus on your movements and do not be afraid to scale!  An easy scale would be taking … Read more

OPEN GYM FROM 9 am to NOON! A muscle up does not happen because you want it… An amazing squat snatch is not an accident… It takes work, practice, and time…now is the time! Eric with a 1 arm snatch….next time you see him ask him for a demo of this move!

Strength WOD 12 min to find a heavy weight in this complex Power Clean + Power Clean from (low hang) + Power Clean from (high hang) (should be unbroken and used as prep for the workout) Low hang = just above the knee High Hang= from pockets WOD 200 M Run 5 Power Cleans (135/95) … Read more

Strength WOD 12 min to find your 1 RM Back Squat (it might not be your true 1 Rep because the time domain is short, but just get heavy) Max Back Squats in 1 min (with 70 % of your 1 RM, just estimate it does not have to be exact) Rest 30 Seconds Max … Read more

WOD 600 M Run 15 Strict Press (115/75) 15 KB Swings (53/35) 600 M Run 18 Push Press (115/75) 18 KB Swings (53/35) 600 M Run 21 Push Jerks (115/75) 21 KB Swings (53/35) -For Time- Mobility WOD Shoulder Distraction with the Band 1 min each arm Rolling ankle on the barbell 1 min each … Read more

Mark Your Calendars! If you were here for our 1 Year Celebration then you can not miss YEAR TWO! CrossFit Federal Hill Two Year Anniversary Party will be on Saturday December 13th at CFH from 7pm to whenever FREE FOR ALL MEMBERS ($30 for guests in advance $40 for guests at the door) (We will release … Read more