Workouts

Tomorrow we meet in Federal Hill Park by the visionary arts museum at 9 am and 10 am! THE CFH ATHLETE OF THE MONTH FOR JULY Kathy C. Tell us a little bit about yourself… I started running and working out after having my first child and am always looking for effective exercise programs.  The … Read more

Reminder, no classes at the gym on Saturday! We will meet at Federal Hill Park at 9 am and 10 am for a WOD in the park! We meet at the bottom of the hill behind the Visionary Arts Museum. Skill WOD Handstand Holds 3/3/3/3/3 (Here is a guideline the coach will help you scale … Read more

MOBILITY AT 5:30 pm and BARBELL CLUB AT 6:30 pm! Get stretchy then get strong! We have a level one this weekend so we will be closed on Saturday.  We will hold class at Federal Hill Park at 9 am and 10 am! We will meet by the visionary arts museum at the bottom of … Read more

Our next strength cycle will involve the CrossFit Total.  Max Back Squat, Max Deadlift, Max Strict Press.  We will find your total today and in a few weeks we will smash it, pound our chest and scream about how strong we are…. We will still hit Olympic lifts and work on our gymnastics skills, but … Read more

Partner WOD With a 32 minute Running Clock From minute 1-10 1 Mile Relay (one partner runs 400 M the other partner runs 400 M until you reach 1600 M as a team) Max Power Clean with remaining time (135/95) From minutes 10-22 1 Mile Relay (same way as above) Max Shoulder to Over head … Read more

WOD OPEN GYM FROM 9 am to NOON Make up a workout you missed or try something new! Work on skills or ask a coach for an idea! WORK YOUR FITNESS….

There was a little confusion about the post yesterday.  We have a REGULAR class schedule today 8 am, 9 am, 10, and 11 am.  They will all be doing the regular WOD.  Murph at 9 am is happening without a coach and will be led by a few members. There will be a group retesting … Read more

We have a few things going on tomorrow. The Re-test of Murph at 9 am! Come ready to dominate! Jenny’s going away WOD at 10 am! This will not be Murph it will be the WOD! WE ARE ALL MEETING AT LITTLE HAVANA AFTER (around noon) for drinks food and THE CROSSFIT GAMES BACFAT competitors … Read more

The Baltimore Area Affiliate League is going down again this Saturday at 10 am.  This time it will be held at Perry Hall CrossFit.  Please let us know if you want to be on the team.  We really need people this week! WOD 2000 M Row (for time) (we did this on 1/29/14, check WODify … Read more

The CrossFit Games are here! A few of the masters events started today! Head over the CrossFitGames.com to check out all the action! Here is a great video of James Hobart, a look into his personal life and how he qualified for the CrossFit Games Mobility Class 5:30 pm and Barbell Club at 6:30 pm … Read more