Workouts

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Strength WOD 15 min to Find a heavy 3 Rep Power Clean (it can be power or squat and you can drop the bar, just re grip right away) WOD 21-15-9 Hanging Power Cleans (165/110) 30 Double Unders every time you drop the bar (You must do at the very least 3 sets of 30 … Read more

Thanks again to everyone who came out and supported our second annual Throwdown for a Cause.  We had a blast! We hope all the participants and volunteers had a good time also! Skill WOD 10 min to work on your Split Jerk (the goal of today is not heavy weight it is technique.  No scores … Read more

OPEN GYM FROM 9 am to Noon We will also be holding an event at 9 am here at the gym.  Sunday Fitness Style The crowd will probably be out by 9:30 am, but if you get here early you have been warned!

WOD THE SECOND ANNUAL CFH THROWDOWN FOR A CAUSE THERE WILL BE NO CLASSES TODAY. Come check out the competition! A shot from last years final event at the Throwdown.  John P just edged out Eric R for first place!

Remember we are closed tomorrow due to the Throwdown for a Cause event! Click HERE for The Throwdown for a Cause timeline and heat schedules! Our Athlete of the Month for June is – Keith L. Every month the coaches vote in an athlete of the month and give a reason as to why they … Read more

We will have no classes on Saturday due to hosting The 2nd Annual Throwdown for a Cause!  We will release a heat schedule tomorrow.  It will go over timing, when you should be here and when you’re event will be. Below are the WOD’s for Saturday’s Competition WOD #1 and #2 In 10 mins… 250 … Read more

**Remember no mobility class tonight** **Barbell clubs is still on at 6:30 pm** -2nd Annual CFH THROWDOWN FOR A CAUSE- Date: Saturday, June 28th from 8am-? Cost: $25, donated to the Community of Strength Project Why are we pushing this damn competition so much? This is not a questions of raising more money, it is … Read more

NO MOBILITY CLASS THIS WEEK! RX Jumprope order will be finalized  this Wednesday 6/25! If you want a new rope please email brian@crossfitfederalhill.com ASAP! We know everyone likes to procrastinate, but now is the time! Our in house competition is this Saturday! Sign up today at the gym! We need more competitors! Today we will … Read more

Strength WOD 15 min to Find a heavy weight in this complex Squat Clean + Front Squat + Split Jerk WOD 15 Front Squats (155/105) 400 M Run 3 Rounds Chris picking up heavy things!