Workouts

WOD OPEN GYM FROM 9 am to Noon! Coach Matt and Coach Allie

The Baltimore Kinetic Race is Today (Saturday) This may cause a few issues with getting to the gym.  It looks like the race will be by us between 10 am and 11 am.  I am not sure if there will be street closings, but plan accordingly! If you go to the website above you can … Read more

Strength WOD Push Press 5/5/5/5/5 After your last set of 5 Push Press take that same weight and do 1 set of unbroken, max effort front squats WOD 1 Min at each Station Calories (Rower) Front Squat (75/55) Double Unders Pull ups 1 min Rest 3 Rounds Score = Total Reps Mike C getting some … Read more

WOD Take a quick 10 min to build up to a heavy Hanging Power Clean (this is strength work, but the focus should be on form and finding a good weight for the workout) then… 10 Hanging Power Cleans (155/105) 10 Box Jumps (24/20) 15 Sit ups 15 min AMRAP Chris and Jake working hard… … Read more

A few thangs happening at CrossFit Federal Hill 1) We are working on setting up another Paleo Challenge.  It will be more low key, no measurements or winners, but a good way to kick start you into summer! 2) We are on for Memorial Day Murph on Monday May 26th, we will be cooking out … Read more

Find a new 1 RM in the Front Squat and the Push Press!  Every single set should be a working set. Do not put 65 or 95 on the bar and count that as your first set of 5.  You should be exhausted, not sure if you can stand up, on the last rep of … Read more

WOD OPEN GYM FROM 5:30 pm to 7:30 pm Come get in a WOD tonight!

The PR’s on your Power Cleans were inspiring.  Now we will start a new strength cycle.  I will continue to vary the work, focusing on strength and speed across the board.  But we will spend the next six weeks on a front squat/push press cycle.  We will start this on Tuesday! Today we will work … Read more

We are closed today due to a CrossFit Level 1 Seminar BUT we will have two classes in the park by the Visionary Arts Museum at 9 am and 10 am! See ya THERE, we are meeting rain or shine! PARK WOD 2 Hill  Runs (1 Partner does one the other does the other) 25 … Read more

Remember we are closed this weekend for a Level One Course- We will hold class at the bottom of federal hill park by the visionary arts museum at 9 am and 10 am. (rain or shine!) Strength WOD 12 min to find a heavy load 1 Push Press + 1 Push Jerk + 1 Split … Read more