Workouts

THANK YOU, for being a part of CrossFit Federal Hill.  I really have no reason to bring this to your attention besides the fact that you are all awesome humans and have allowed us coaches here at CFH to do something we love! Thank you… This will be the last week of our clean cycle, … Read more

OPEN GYM FROM 9 am to Noon Get up and come workout! Sam working her KB swings!

Mobility WOD 1a) Open the hips on a box 1 min each leg 2a) Lay on a foam roller and roll something that hurts (the coach will help you with this) 2 minutes WOD 1000 M Row 50 Hand Release Push ups 40 Pull ups 800 M Run 50 KB Swings (53/35) 40 Burpees -For … Read more

Have you heard of Power Thru Physical Therapy!? Melissa and Jen T who are members here at CFH and physical therapist have opened up their own location at CrossFit Federal Hill.  How convenient! Check out their website HERE- Power Thru Physical Therapy The MACC is going down this weekend in Columbia MD.  It is a … Read more

Skill WOD Spend 10 min working on HSPU If you have HSPU then complete as many as possible in  3 attempts WOD 400 M Run 21 Pull ups 21 KB Swings (53/35) 15 Pull ups 15 KB Swings (53/35) 9 Pull ups 9 KB Swings (53/35) 400 M Run -For Time- Competitors Skill WOD Deficit … Read more

Strength WOD Back Squat 5/5/3/3/3 then OTMEM for 20 min Even min- 10 Burpees Odd min- 12 Wall Balls **as always we program for an elite athlete, getting 10 burpees and 12 wall balls per minute is not an easy task…scale this WOD by reducing the number of reps** Rob showing off his UPS while … Read more

This Saturday, we will have a regular schedule.  But the Sole of the City 10K will do directly past the gym.  This will affect your commute if you are coming to the 9 am or possibly 10 am class.  Just a heads up. SOLE OF THE CITY 10K We need some handyman work done around … Read more

The last time we did “The Chief” was Friday, August 16th 2013 If you remember this workout from back then you should be prepared to crush your old score. Check old Scores HERE on Social WOD Focus on good solid push ups.  Squeeze your butt and squeeze your gut is not something we say for … Read more

WOD HOURS ARE SLIGHTLY ADJUSTED…see below! OPEN GYM FROM 10 AM to NOON Lauren on 14.5

Partner WOD 25 Burpees (both partners can work at the same time) 200 M Run (both partners run at the same time) 10 min AMRAP Score = Total Rounds Rest 2 min 75 Clean and Jerks (115/75) 75 KB Swings (53/35) -For Time- (one person is working at a time) Dave Ross working his thrusters … Read more