Workouts

Remember tomorrow we will be doing 14.3 with the 8 am, 9 am and 10 am class.  The 11 am class will be for all the open competitors. WOD 1 min at each station Burpees (touch a target) Front Rack Lunges (95/65) Pull ups KB Swings (53/35) Shoulder to Overhead (95/65) Rest 1 min x … Read more

Coach Buck will be on 98 Rock this morning (Thursday) at 8:30 am! 98 Rock- LISTEN or Watch it LIVE! So you wanna be fast… By Coach Eric Efficiency tips to increase your WOD speed ***Disclaimer: In order to implement the following efficiency tips you MUST currently be                                                     performing the movements with exceptional technique. … Read more

On Saturday March 29th we will be hosting another Level 1 Seminar at CFH. We will be closed, BUT we will meet at the base of Federal Hill Park, by the visionary arts museum for a 9 am and 10 am class! This is also the last week of the open! So we will be … Read more

Big things happening in the CFH Community! Congrats to Jennie and Bryan Hammer on the new addition to their family! They just had a baby boy! Congrats to Sherri who just got engaged to Kurt over the weekend! Strength WOD 15 min to Find a new 1 RM OHS (we will start a new strength … Read more

What an amazing time on Saturday.  I want to thank everyone who came out to support and compete in 14.2! It is amazing to be a part of such a supportive community! If you decide to repeat 14.2 today make sure your score is submitted by 8 pm this evening! Today we RUN! It has … Read more

WOD OPEN GYM 9 am to NOON!

We will run the open workout for all the competitors at 11 am.  If you can not do a chest to bar pull up, you should still come.  I promise we will give you a good workout! My Opinion on CrossFit Open Workout 14.2 I have read the articles bashing 14.2 and I understand the … Read more

We had a blast last Saturday! Looking forward to having all the CFH open competitors back at 11 am this Saturday to hit 14.2! WOD 15 min Find a 3 Rep Max Overhead Squat WOD 6 Front Squat (115/75) 6 Push Press (115/75) 12 Box Jump (24/20) 7 Rounds 15 min Cap The weight should … Read more

Skill WOD For Skill, not speed 5 Strict Pull ups (go weighted if that is too easy)   Hold Hollow Rock for 30 sec 10 Dips (go weighted if that is too easy) – 5 Rounds – WOD 25 Push ups 1000 m Row 25 Push ups 500 m Row 25 Push ups – for Time – *12 … Read more

Strength WOD Back Squats 10/10/10/10 WOD 50 Wall Balls (20/14) 25 Burpees 100 Double Unders 2 Rounds 20 min CAP CFH takes on 14.1!