Workouts

Exciting news at CFH! Coach TR has made a special request to teach a new class…. zumba/hip-hop/spin! There is a video demo below! He will teach it EXACTLY like the instructor in the video demo…. Get ready to get…funky! Just kidding, not something we are launching at CFH, but I do love the energy this … Read more

A FEW BIG ANNOUNCEMENTS FOR THE CFH COMMUNITY A huge congrats to Anthony and Ashley! They got engaged this weekend! Sarah S. and Sam H. competed in the Festivus games this weekend and placed 3rd and 5th! Great work ladies! There a ton of members who ran this weekend! Nicole, Nina, Alex, Coach Matt, Sherri, … Read more

ADJUSTED HOURS FOR OPEN GYM THIS SUNDAY 10 am to 1 pm! Coach Allie squatting with a baby in her belly..

Due to the Baltimore Marathon, THERE IS ONLY a 10 am and 11 am Today. GOOD LUCK TO ALL THE RUNNERS WHO ARE COMPETING FROM CFH! ADJUSTED HOURS FOR OPEN GYM—-TOMORROW OPEN GYM IS FROM 10 am to 1 pm! Strength WOD Push Press 6/4/4/2/2 WOD 10 Box Jumps (24/20) 10 Deadlifts (155/105) 20 Double … Read more

BARCtoberfest is going down on Saturday October 25th at 11 am in Patterson Park.  All of the fundraising efforts from this event go directly to help the homeless animals at BARCS. CFH is a proud sponsor of the event and we encourage everyone who can attend to go support the cause! There are flyers around … Read more

Introducing the first competition hosted by CrossFit Federal Hill! Date: January 31st 8 am – 5 pm There will be two divisions (RX and Scaled) This will be a team competition consisting of three team members. The team must have at least one male and at least one female on each team.  (MMF or FFM, … Read more

This weekend is the Baltimore Marathon, Key Hwy will be closed off for most of the morning so we are canceling our 8 am and 9 am classes.  We will only have a 10 am and 11 am!  Good luck to all the runners from CFH! Great work on the gymnastics cycle! I know it … Read more

Nutrition Challengers! We hope everyone is keeping up with all the info Jamie has been putting out.  If you are not on the email list or a member “Pie” please let us know! REMEMBER- Phase 2 – Elimination and tweak diet; Meeting Saturday November 9th 12:30 pm Nice work on the gymnastics benchmark yesterday! Today … Read more

This is the end of our gymnastics cycle.  Today we retest! Try to use the same scaling option you used 4 weeks ago and lets see if there is any improvement. We always like to hear feedback on the programming and the gym so if you liked the gymnastics cycle let us know, if you hated … Read more

OPEN GYM FROM 9 am to NOON Probably 10 people a week tell me…”I should come into open gym and work on that…” SEE YOU TODAY FROM 9 am to NOON!