Workouts

CJ a 14 year old attempts to clean and jerk 337 pounds– Amazing stuff Just a reminder that this Saturday at 9 am we have a group repeating MURPH!  If you want to re-test your time with a group of people or you just love running, push ups, pull ups and air squats come on … Read more

The Whiteboard: Friend or enemy? As a gym, we love our whiteboard (or otherwise known as Wodify for our members who did not experience our box without the fancy TVs). Back in the day we would write our own name on the board and walk around known as “Jess D” or “Mike C” because we … Read more

Open gym is a time for anyone who is a member to come work on their skills.  There is usually a coach here to help if you have any questions! So if you have been struggling with doubles, pull ups or toes to bar now is the time! If you want a better squat, clean … Read more

Skill WOD 10 min to work on this complex…1 Push Press, 1 Push jerk, 1 Split Jerk (bar starts on the ground) WOD 10 Split Jerks (185/125) 800 M Run 15 Push Jerks (165/105) 600 M Run 20 Push Press (135/95) 400 M Run 25 Strict Press (45/35) 200 M Run -For Time- Bar starts … Read more

Strength WOD Take 15 min to build up to a 5 rep max front squat WOD 10 Toes to Bar 10 Squat Clean (135/95) 8 Toes to bar 8 Squat Cleans (135/95) 6,6,4,4,2,2 -For Time- Hulse working his doubles or triples? I can’t tell since he is so high in the air…  

Many of you already know about The Community of Strength Project.  It is a non profit that we run out of CrossFit Federal Hill.  Our goal is to support the youth of Baltimore.  We give them a place to get stronger, learn, grow and develop into successful young adults.  Our summer program has been focused … Read more

**We still need more athletes for the Affiliate League this weekend! Please let me know if you want to compete** Remember today we have mobility class at 5:30 pm and Barbell club at 6:30 pm! Coach Jamie is fresh out of the CrossFit Mobility Course! She learned a ton last weekend and is ready to … Read more

Week 2 of the Baltimore Affiliate League is here! We placed 2nd in scaled and RX’d last week! Who wants to compete this week!?!? Email community@crossfitfederalhill.com and sign up on the whiteboard today! This week is at Stone Forged CrossFit – HERE is more INFORMATION Skill WOD 30 Seconds of  Toes to Bar 30 Seconds … Read more

This is our last week on the C&J cycle…next Monday we will find a new 1 RM Strength WOD Squat Clean and Jerk 2/2/2/2/2 (You can drop from the top and build up in weight with each set) WOD 3 Power Cleans (185/125) 30 Double Unders 8 min AMRAP

WOD OPEN GYM FROM 9 am to NOON Todd lifting heavy things…while Buck takes a break from judging to check out the action!