Workouts

The nutrition challenge is right around the corner! The fist meeting goes down this Saturday, October 4th at noon!  There will be two more meetings and a final workout on January 10th at 12:30. Just a quick note on the challenge.  This is not a strict 90 paleo challenge that goes on through Thanksgiving and … Read more

The nutrition challenge starts this Saturday! The meeting is October 4th at 12:30 pm! Check out all the details here and sign up on the clip board in front of the gym! Skill WOD 1 minute of Pistols 7 Band pulls – Follow each pull apart in this series for a total of 49 30 … Read more

On Saturday CrossFit Federal Hill had 30 athletes compete in the Charm City Throwdown.  It was a fun, inspiring weekend filled with PR’s, heavy breathing and unconditional support.   The woman’s scaled consisted of Anny D, Sam H, Nicole C, Karen, Annalisa, Jen W, and Misa.  Nicole snatched 95 pounds, Karen got her first kipping pullups, … Read more

Strength WOD Front Squat 5-4-3-2-1-1-1 (Between each set work on  your hollow rock holds) WOD 800 M run 20 Wall Balls (20/14) 600 M Run 30 Wall balls 400 M run 40 Wall Balls 200 M Run 50 Wall Balls -For Time-   Ben going heavy overhead! Competitors WOD Back Squat 3/3/3/3/3 (same across) Same … Read more

Athlete of the Month for September  Misa- Field Hockey player, Physicians Assistant, CFH Athlete  Tell us a little bit about yourself… I grew up in Northern California and spent a great deal of my childhood doing anything active outside, but my true love was field hockey. I came to the East Coast to play college … Read more

Here is the down low on the CFH Nutrition Challenge that starts on Saturday,October 4th! We would love to get a big group together to encourage and support each other! The cost for just the challenge is $50.  It is not our usually $20 because we are running this challenge over the course of three … Read more

Mobility Class tonight at 5:30 pm and Barbell Club tonight at 6:30 pm Strength WOD Front Squat 3/3/3/3/3/3 (same weight across, challenge yourself and go heavy for all six sets) WOD 100 Double Unders 30 Shoulder to overhead (155/105) 100 Double Unders -For Time- Annalisa showing great control in the bottom of her snatch! Barbell … Read more

Today we re-test a workout from a few months ago.  We did this last on June 18th, check WODify for your time. We had a few complaints about the run on this one, but if it was easy then why would you even try! Skill WOD **We will use the skill wod today as our … Read more

Ashley A is participating in the Bay Bridge Run to raise money for the Leukemia & Lymphoma Society! Click the link to visit her fundraising page and donate!  Today we revisit a classic! Fight Gone Bad Skill WOD We will continue to work a few gymnastic skills before the WOD Skin the Cat 4/4/4/4 (Progression video) Kipping … Read more

OPEN GYM IS TODAY FROM 5:30 pm to 7:30 pm   Ashely jumping high!