Saturday, July 12th 2014
Mobility WOD 1 min in the Couch Stretch each leg 1 Min Ankle Mobility each leg -3:10 in this video x 2 WOD 15 Wall Balls (20/14) 10 Pull ups 10 Push ups 10 Rounds 22 min CAP Bear doing Bear like things…
Friday, July 11th 2013
The Baltimore Affiliate League starts on Saturday at 10 am at CrossFit Outsiders. 1 Scaled Female. Email us ASAP so we can get the filled! Just one Lady! The workout for Saturday is posted HERE. Strength WOD 10 min to work on this Complex 1 Squat Snatch + 1 Power Snatch + 1 OHS (use … Read more
Thursday, July 10th 2014
Strength WOD A1) Back Squat 5/5/3/3/3 A2) DB or KB Strict Press 8/8/8/8/8 then Partner Row AMRAP in 10 min Row for max Cals you must switch partners at least every 20 cals. Ross M brought his GoPro to the Throwdown for a Cause here is one of the shots he got! Thanks Ross! Competitors … Read more
Wednesday, July 9th 2014
If you have a friend that wants to try CrossFit you can bring them into any class at CFH. We will scale down the WOD, let them take class then chat with them about foundations class after. If your friend joins you get 50% off your next month at CFH. We can not thank you … Read more
Tuesday, July 8th 2014
We are constantly working to improve your experience at CFH. First and foremost we focus on the coaching and programming, but we also like to fill you in on some of the upgrades to the facility. -We realize the outside of the building looks about as crappy as someone doing the walk of shame at … Read more
Monday, July 7th 2014
The BACFAT season is start up again. Check out the website for more details BACFAT! We need two teams…one scaled and one RX. There will be four to a team, two men and two woman. Email us community@crossfitfederalhill.com if you want to participate this Saturday….7/12/14! Strength WOD Overhead Squat 5/5/5/3/3 (build up in weight) WOD … Read more
Sunday, July 6th 2014
WOD OPEN GYM FROM 9 am to NOON! Barb just hitting a few snatches!
Saturday, July 5th 2014
Remember we only have a 9 am, 10 am and 11 am class today! WOD 30 Burpees 10 Power Cleans (135/95) 2 Rounds Rest 2 min 30 Sit ups 10 Power Cleans (135/95) 2 Rounds Davidson throwing some big weight up!
Friday, July 4th 2014
HAPPY FOURTH OF JULY! Today we will take on a HERO WOD. Remember we only have class at 9 am and 10 am… Daniel For time 50 Pull-ups 400 meter run 95/65 pound Thruster, 21 reps 800 meter run 95/65 pound Thruster, 21 reps 400 meter run 50 Pull-ups Dedicated to Army Sgt 1st Class … Read more
Thursday, July 3rd 2014
This article does not line up well with today’s workout, but people are often complaining about wrist pain. It is probably because you are holding the bar wrong (check with a coach if the rack position hurts), but it could be due to lack of mobility and strength. Check out this article for some new … Read more