Workouts

WOD OPEN GYM FROM 9 am to NOON come get it in!

Mobility WOD 1 min each leg Couch Stretch 1 min of shoulder work with a band (distraction, bully stretch) x2 WOD 12 Thrusters (95/65) 10 Burpees 5 Rounds Paul making 165 look easy!

-2nd Annual CFH THROWDOWN FOR A CAUSE- Date: Saturday, June 28th from 8am-? Cost: $25, donated to the Community of Strength Project **Sign-up with a coach TODAY!** Strength WOD 12 min to Find a 1 RM Split Jerk from the Rack WOD 21-15-9 Hanging Squat Clean (135/95) Handstand Push ups -This gem is from CrossFit.com. … Read more

Skill WOD Spend 10 min working on Pull ups **The coach will be around to help, but the goal here is for you to have sometime to focus on kipping, chest to bars, strict pull ups, whatever you struggle with or need to get better at you have 10 min to work on it** WOD … Read more

Specialty classes tonight! 5:30 for mobility and barbell club at 6:30! Remember we still have a regular class going on at the same time as our specialty classes. -2nd Annual CFH THROWDOWN FOR A CAUSE- Date: Saturday, June 28th from 8am-3pm Cost: $25, donated to the Community of Strength Project **Sign-up with a coach TODAY!** … Read more

If you want in on the group jump rope order email brian@crossfitfederalhill.com  We will place the order sometime next week! We will hit a 5-6 week cycle working on improving our squat clean and jerk.  I would like to say clean and jerk, but then we will have debate every class on if you should … Read more

THROWDOWN FOR A CAUSE Lets get serious! If you want to sign up bring in a check (made out to community of strength project) or cash $25.  The competition is on June 28th!   We have an rx division and scaled division! Check out more details HERE The last time we did “Tabata This” it … Read more

REMEMBER OPEN GYM TONIGHT (SUNDAY) is from 5:30 pm to 7:30 pm!

Remember the gym is not open on Saturday (TODAY) and Sunday (TOMORROW) due to a Level One Seminar.  We will have a workout at Federal Hill park by the visionary arts museum at 9 am and 10 am on Saturday and open gym will be from 5:30 pm to 7:30 pm on Sunday night. PARK … Read more

Good luck to all the competitors and teams who are competing in the Atlas Games this weekend! Remember the gym is not open on Saturday and Sunday due to a Level One Seminar. We will have a workout at Federal Hill park by the visionary arts museum at 9 am and 10 am on Saturday … Read more