Workouts

A Few Thangs… As we said we will be launching a new scoring and member management system at the gym.  It is called WODIFY, it WILL be super cool. You are probably saying “What the heck does this have to do with me and lifting heavy things fast!?!? First and foremost it will be a … Read more

Main – CrossFit Weightlifting Split Jerk (2/2/2/2/2/2) Metcon Metcon (Time) 15 Burpees 25Thrusters (95/65) 15 Burpees 25Hanging Power Snatch (95/65) 15 Burpees 25Thrusters (95/65) 15 Burpees

At CrossFit Federal Hill we do not believe in radically discounting our memberships just to get a huge influx of people.  We firmly believe in the value of our products and our coaching and we would never want to devalue that!  We do, however, believe in New Year’s Resolutions. We do believe that people want to … Read more

HAPPY NEW YEAR!!!! The gym is closed today.  Enjoy the rest and relation we hope to see every single one of you tomorrow! We are back to our regular schedule starting tomorrow! Attendance is usually a little higher in the new year.  We can assure you that we will do our best to provide more … Read more

Welcome to 2014 at CFH.  We could not be more excited to start off the new year with our amazing community.  In 2013 we grew beyond our wildest dreams, we have more space, more equipment and more coaches then we ever thought possible.  We will continue to grow as a business, but our main concern … Read more

Holiday Schedule 12/31 (Tues) NYE – Morning and noon classes only 1/1  (Wed) New Years Day – Closed Strength WOD OTMEM for 7 min 2 Snatches (power or squat) WOD Buy in: 1000 m Row 6 Power Snatches (105/70) 12 Box Jumps 24/20 6 Rounds Lauren showing everyone what FULL RANGE OF MOTION IS, while … Read more

Strength WOD Max body weight bench press Max Pull-ups Four sets of each score = total reps of BP then total reps of pull ups + weight used. Example- 44/50- 135lbs (here is how the above works, take a few sets to warm up then get a load on the bar that you can do … Read more

WOD 15 min to find a heavy 3 Rep Deadlift WOD 12 Deadlifts (225/155) 50 Double Unders 4 Rounds Cleans and Pull ups from Thursday night!

WOD OPEN GYM from 9 am to noon Frustrated with double unders, still working on getting HSPU, or pull ups with no band? Come in and do something about it! Justin taking 185 overhead!

A few Big Announcements Brianna, who has been with us for over a year now has a second child!  She came to CFH throughout her pregnancy and is making a smooth and fast recovery! We hope to see her back next month!  The picture below is both of her girls. Our second big announcement is … Read more