Workouts

This weekend (Saturday) we will be hosting the Baltimore Area Affiliate League! The event will start at 10 am.  So we will only have an 8 am class on Saturday. This will be the playoffs for the Affiliate League so if you win you will move on! We can have more than four people on … Read more

WOD Open gym from 9 am to noon! Your weakness is calling your name, get in here and attack it!

Partner WOD 200 m Run 7  Burpees 9 Power Cleans (135/95) 30 min AMRAP *You do a round, then your partner does a round, score is total rounds + reps* (The idea here is to work in a sprint, rest, sprint, rest situation.  Your power cleans should be unbroken or moved through quickly) Phil, cleaning … Read more

Bring the energy, today we re-test Jackie!  We did this last on May 17th.  Check WODify for your results and be ready to crush your time! WOD 10-15 min to… Work on stringing thrusters together.  Put some weight on the bar and focus on form, technique and efficiency. The coach will be around to help! … Read more

Strength WOD Back Squat 5/5/5/5/5/5 (same weight all the way across) (When you rack the bar after a set of five and think “wow that was heavy” that is your first set of five) WOD 21-15-9 Ring Dips  Burpees KB Swings (70/53) -For Time- Fred setting up for a clean! Competitors WOD We will meet … Read more

Its specialty class night at CFH– come mobilize your demons at mobility class or get Hulk strong in the barbell club. Jamie is on Mobility at 5:30 pm today and Strength Class at 6:30 pm tonight! Strength WOD 12 min to find a max weight with 2 Strict Press + 1 Push Press + 1 … Read more

Skill WOD A1) Open the hips on a box (30 seconds each leg) x 4 A2) Hollow Hold for 30 Seconds x 4 WOD 10 Deadlifts (225/155) 400 M Run 20 Double Unders 5 Rounds 22 min cap Ross handling businesses at Push511 last weekend!

Strength WOD Back Squat 7/7/7/7/7 WOD 30 Seconds of Push Press (75/55) 30 Seconds of Jumping Lunges 30 Seconds rest 7 Rounds (please be careful when dropping the bar form overhead with light weight.  Today you MUST CONTROL the bar when you drop it) Jess D leading CFH at the affiliate challenge this weekend! The … Read more

OPEN GYM TODAY FROM 5:30 pm to 7:30 pm! Throwback shot to the 2014bopen WOD #1 at CFH!

Park WOD at 9 am and 10 am, we will be there rain or shine! We are meeting at the bottom of federal hill park, behind the visionary arts museum just up from the basketball court on key hwy. PARK WOD Farmers Carry 200 M (53/35) x 3 (not for time) then… 1 Hill Run … Read more