Workouts

We are hosting a level one today so we will have two classes in the park at 9 am and 10 am.  We will meet at the bottom of visionary arts museum. Open gym tomorrow will be from 5:30 pm to 7:30 pm   Partner Park WOD Hill Sprint Relay… All the way up = … Read more

Remember we are closed tomorrow for a Level One Seminar.  We will be having class at Federal Hill Park by the visionary arts museum at 9 am and 10 am! The nutrition/podbod challenge going down in early October.  The sign up sheet is on the clip board in front of the gym, sign up today! If … Read more

There have been a few unfortunate events happen in the gym the past few weeks. We have had a purse (it was found and only the phone was gone) and most recently a computer stolen from the gym while class was going on.  On Monday night the laptop was taken off our desk in the evening … Read more

THIS WEEKEND WE ARE HOSTING A LEVEL ONE AT CFH.  WE WILL BE CLOSED ON SATURDAY.  WE WILL HAVE TWO CLASSES IN THE PARK at 9 am and 10 am.  Open gym time on Sunday is to be determined…. Mobility tonight at 5:30 pm and Barbell Club tonight at 6:30 pm Skill WOD Find a … Read more

Today we will take a break from our gymnastics focus and get in some strength.  The workout today should be scaled so you are getting at the very least 3 thrusters at a time.   Things will start to compound the longer you are working so try to finish as many thrusters as you can every … Read more

This gymnastics cycle will make most of us young adults look like uncoordinated deer trying to walk on ice.  It is easy for the coach to see the person who just stands off to the side and does not partake in the skill work.  That is your decision, we are not going to force anyone … Read more

Remember we also have our running clinic today at 9:30 am with Coach Jamie! We have a few spots open so if you want to come just show up! OPEN GYM FROM 9 am to NOON!

Today we go long… This workout should take no longer then 40 min.  That is 8 min per round.  If you can not complete the work in that amount of time your wall ball is too heavy, your box is too high or the run is too long.  Please, leave your ego at home with … Read more

If you have not singed up for the running clinic this Sunday there are a few spots left! Sign up on the clip board in front of the gym today! 9:30 am on Sunday at CrossFit Federal Hill WOD 15 Shoulder to Overhead (165/110) 30 Sit ups 12 Shoulder to Overhead 30 Sit ups 9 Shoulder … Read more

The events are loading up at CFH! Remember to check the EVENTS tab on the site to stay up to date! SING UP ON THE CLIP BOARD under the TV’s Sunday, September 14th- Running clinic with Coach Jamie at CFH Saturday and Sunday, September 20th and 21st- CrossFit Level One at CFH (class in the … Read more