Workouts

Wyclef is doing CrossFit with Coach Jen at Garden City CF.  Check out the video below, good stuff! Wyclef does CrossFit Skill WOD A1) Muscle up progression work (practice the turn over or work ring dips) (If you have muscle ups, do 5 max effort sets- record total reps) A2) Bully Stretch Demo 1 min … Read more

Specialty Class night! We have mobility at 5:30 and Barbell Club at 6:30! NUMBER ONE:Re-Murph! Did you not get enough of the amazing workout Murph! A few athletes here at CFH are itching to do it again.  On Saturday, July 26th Chris R. and Ross M will be taking on Murph again and wanted to … Read more

Mobility WOD 6 Squat Therapy Squats 1 min in the Front Rack Stretch 1 min of ankle smashing on the barbell x 2 WOD 5 Squat Cleans (135/95) 21 Double Unders 7 Rounds Ross M finishing strong with the community pushing him through! Competitors WOD Deadlift 5/5 at 85% of your 1 RM, then 2/2/2 … Read more

This Saturday we have a Level 1 course at CFH.  We will have an adjusted class schedule.  Rain or shine we will be throwing down in Federal Hill Park by the Visionary Arts museum at 9 am and 10 am on Saturday!  We will also have open gym from 5:30 pm to 7:30 pm on … Read more

OPEN GYM FROM 9 am to NOON! Come get it in!

TODAY SATURDAY JUNE 7th at Noon-Coach Jamie will be dropping nutrition knowledge on Recovery and Gains.  This is a free seminar for all CFH athletes! WOD With a running clock up to 28 min 0-10 min 1 Mile Run As many Back Squats as possible (225/155) 10 -20 min 1200 M Run (do an 800, … Read more

THIS SATURDAY, JUNE 7th at Noon-Coach Jamie will be dropping nutrition knowledge on Recovery and Gains.  This is a free seminar for all CFH athletes! Jamie is pursuing her masters in nutrition and has worked with all types of athletes doing one on one nutrition consulting.  She will dive into how to fuel your body … Read more

Strength WOD A1) Back Squat 8/6/4/2 B1) Weighted Push ups 10/10/10/10 (find your heaviest set of set) WOD 500 M Row (this is a sprint) Rest 2 minutes 40 Burpees (score row time and burpees separately) Gina working her Push Jerk! Competitors WOD 10 min Find a Heavy Set of 5 Unbroken Power Snatches 10 … Read more

We are doing another big RX Jump rope order! If you want a new rope then check out RX Jump Ropes. Go to the site and figure out what kind of rope you want, the color cable, handles and the length! Email that information over to brian@crossfitfederalhill.com!  We need at least 12 people to order … Read more

Skill WOD Spend 10 min to find a heavy power clean and push jerk (treat this as skill work not strength work, work up in weight but keep technique locked in) WOD 30 Double Unders 5 Clean and Jerks (135/95) 20 Sit ups 5 Rounds 20 min cap We do not have many gym rules, … Read more