Workouts

OPEN GYM FROM 9 am to NOON

Remember we are having a Labor Day Shindig starting at 9:30 am on MONDAY! Hero WOD then a cookout.  You bring the sides we will bring the meat! The hero workout is called NUTS. Look it up. WOD 12 min to work on hanging squat clean technique, work to a heavy load but stay in … Read more

Monday, September 1st is Labor Day! We are going to have one big workout followed by a Cookout/Potluck/Hero WOD at CFH! We will kick off the workout at 9:30 am.  We will announce the hero WOD later, but more importantly, CFH will provide the meat we just ask you to bring a side and some … Read more

Monday, September 1st is Labor Day! We are going to have one big workout followed by a Cookout/Potluck/Hero WOD at CFH! We will kick off the workout at 9:30 am.  We will announce the hero WOD later, but more importantly, CFH will provide the meat we just ask you to bring a side and some … Read more

Remember tonight we have our Specialty Classes! Mobility goes down at 5:30 pm and Barbell Club at 6:30 pm! Strength WOD Max Deadlifts at 225/155 in 2 minutes Rest 2 minutes Max Deadlifts at 275/185 in 2 minutes Rest 2 minutes Max Deadlifts at 315/225 in 2 minutes Score = Total Deadlifts (If you are … Read more

Strength WOD Take 15 min to find a new 5 RM back squat WOD 30 Double Unders 10 KB Swings (53/35) 8 min AMRAP Scott showing superior concentration during his doubles! Competitors WOD Snatch Pull 1/1/1/1/1 Snatch Shrug 1/1/1/1/1 then 1,600 M  Row 50 Wall Balls (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power … Read more

The CrossFit Team Series  The series will consist of three separate competitions, each featuring multiple workouts. The first set of workouts will be released the week of August 28. Once announced, teams will have four days to submit their scores. For the series, teams will consist of any two men and two women who perform … Read more

OPEN GYM FROM 9 am to NOON  

Regular class schedule today, classes at 8 am, 9 am, 10 am, and 11 am… WOD FOR DOGS 3 Rounds for max reps 1 minute each of Thrusters 75/55 lbs KB swings 1.5/1 pood Jumping Air Squats (6 inch clearance) Lateral Burpees 5M sprints down and back (each direction is 1 rep) 1 minute rest … Read more

WOD for Dogs is going down on Saturday at CrossFit Federal Hill GO HERE TO DONATE- FUNDLY CrossFit Federal Hill The WOD on Saturday will be the WOD for DOGs Find out more information about the program and the WOD HERE Skill WOD Take 15 min to find a heavy 3 Rep Touch and Go … Read more