Workouts

No classes today due to the LEVEL ONE. We apologize for the inconvenience! We promise to make it up to you with really, really good WOD’s this week.

**Remember we are closed TOMORROW (Saturday) for a CrossFit Level One Course** SUNDAY WE WILL HAVE OPEN GYM FROM 5pm to 7pm.  Come in and get a workout in! Some motivation for speed under the bar.  This seriously does not look human…Illya Illyin 200kg snatch (that is 440 lbs people!) Mobility WOD 1 min each … Read more

A month ago we asked everyone to sign up for WODify.  We said if you do it within one week we will pick a winner.  At the end of that week we drew a random winner! Thank you Kathy Cox you are the winner of a free month at CFH! Get your legs ready.  We … Read more

**We are closed this weekend for a CrossFit Level One course that is taking place Saturday and Sunday at CFH.  We apologize for the inconvenience**  If you really want to train this weekend and you will show up Sunday at 5 pm for open gym email us community@crossfitfederalhill.com if we get a solid group we … Read more

Reminder.  We will be closed this weekend due to a CrossFit Level One Course happening at CFH.  Sorry for the inconvenience. A Quick Word on KB Swings The kb swing starts with the bottom of the bell facing the ground and ends with the bottom of the bell facing the ceiling. Seems simple enough right!? … Read more

CFH Class Schedule for Presidents Day (Monday Feb, 17th) 5:30 am, 6:30 am, 11:00 am, Noon, 4:30 pm, 5:30 pm, 6:30 pm  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.  Each exercise is scored by the lowest number of reps (or calories on the rower) in … Read more

Mobility WOD A1) Use a plate to open your hips A2) Shoulder Distraction with a band 1 min at each station x 2 Partner WOD 10 Wall Balls (20/14) 12 Sit ups 12 min AMRAP (1 person works at a time) Once the 12 min clock is up the coach will restart the clock for… … Read more

OPEN GYM from 9 am to Noon! Come get some prep for the open in or work on the movement you really want to get! Coach Allie hitting a few pull ups!

SCHEDULE FOR TOMORROW, FRIDAY FEBRUARY 14th! CFH WILL CLOSE FOR THE 5:30 am class! That is it.   We will be open for the 6:30 am class! And remain open for all other classes throughout the day! We apologize for closing another 5:30 am class, but the weather is supposed to continue throughout the night… … Read more

We will be closed tomorrow for the 5:30 am and 6:30 am.  We are open today for the NOON, 4:30, 5:30, 6:30 and 7:30 class! Strength WOD A1) Push Press 4/4/3/2/1 B1) Strict Weighted Pull ups 3/3/3/3 B2) Good Mornings 5/5/5/5 (Score Push Press and Weighted Pull ups) WOD 7 Push Press (95/65) 10 Toes … Read more