Workouts

WOD Max Lunges in the Back Rack Position (135/95) (pick a weight you can get at least 15 lunges with per round) As soon as you drop the bar Max UnBroken Push ups (You must be able to get at least 20 per round, if you can’t get 20 unbroken then complete 20 as fast … Read more

 Melissa and Jen T are officially open for business at Crossfit Federal Hill! They areboth licensed physical therapists, and decided to start a their own practice at CFH, primarily on weekends, to help the athletes with orthopedic-related problems (new or ongoing). We will offer manual therapy (hands-on treatment), provide exercises / stretches and may teach … Read more

We have not hit a full 20 min AMRAP in a few weeks.  It is time to go the distance.  It is all that is on tap for today so the coach will take you through a good solid warm up.  We will get a sweat going before we hit the WOD! WOD 10 KB … Read more

WOD 45 min AMRAP Burpee Pull ups Check out this demo of a burpee pull up . . . . April fools…real wod is below…. . . . . . . . . . . It’s always bitter sweet when The CrossFit Games Open comes to an end. The past 5 weeks have been a … Read more

The gym is closed today from 8-5 due to a CrossFit Level One Seminar OPEN GYM IS FROM 5:30 pm to 8:00pm tonight! If you want to come in to open gym and work on something that we will not be doing Monday, I will post the WOD for Monday at 5:00 pm today.

Virtuosity By Coach Matt “Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.” – Greg Glassman, Founder of CrossFit  Shortly after I started … Read more

CFH is closed today due to a CrossFit Level One Certification, but we are holding classes in the park at 9 am and 10 am! Rain or Shine meet at the bottom of Federal Hill Park by the Visionary Arts Museum OPEN GYM TOMORROW, SUNDAY, starting at 5:30 pm! Partner WOD 1 Hill Run (Together, … Read more

REMEMBER TODAY (Friday the 28th) We will be hosting 14.5 at CFH during the 6:30 class! Come throwdown with everyone this evening!  Bring drinks or a side CFH will be grilling up some meat!!! Remember TOMORROW (Saturday the 29th) We will be closed! But we are holding a 9 am and 10 am class in … Read more

Remember we are closed this weekend! But holding CFH classes at Federal Hill Park! Meet at the bottom of the hill by the Visionary Arts Museum for a 9 am or 10 am class! Remember Friday Night Lights at CFH starting at 6:30 pm! We will host open workout 14.5! Bring some food or drink, … Read more

REMEMBER WE ARE CLOSED THIS WEEKEND! But, we will be holding class OUTSIDE at Federal Hill Park…Rain or Shine at 9 am and 10 am.  Meet at the bottom of the hill by the visionary arts museum! Remember we are holding 14.5 this Friday night at CFH! No 6:30 class we will start the WOD … Read more