Workouts

It is cool to be flexible…Mobility class tonight at 5:30 pm!! WOD 14 min at each station 1) Back Squat 3 reps every two minutes for 5 sets.  Go Heavy. Try to Pick one weight and stay with that weight the whole time. 2) Find your max 3 rep hanging power snatch Check Previous Score … Read more

Skill WOD A1) Double Under Practice for 2 min x 3 A2) Shoulder Distraction with the band for 1 min x 2 WOD 6 Clean and Jerks (135/95) 21 Double Unders 6 Rounds Coach Buck going HAM during the deadlift wod last week! Competitor Class 6:30 pm Tonight we kick off our first Competitor class … Read more

New Class Schedule We are adding a few things with the new space! We will have Foundations class on Monday, Tuesday and Thursday at 7:30 pm starting next week.  (regular Tuesday and Thursday foundations class this week) Starting this week we will be offering a Competitors Class at 6:30 pm on Tuesday and Thursday.  (we … Read more

Remember the clocks went back one hour last night! OPEN GYM FROM 10 am to Noon

THE 1st Annual CFH PALEO Chili Cook-Off is today at Noon! We will have a WOD at 11 and eat at NOON! If you are participating in the paleo challenge it is free, if not it is $5 for all the chili you can eat! Every eater is also a judge so come by and … Read more

OPEN GYM THIS SUNDAY WILL BE FROM 10 am to NOON Really fit woman, working out in really cool places.  Lake Powell Workout Strength WOD Back Squat 10/10/10 (all three sets should be heavy, work your way up in weight to find a 10 rep max) WOD 5 Hanging Power Cleans (155/105) 7 Toes to … Read more

OPEN GYM THIS SUNDAY WILL BE FROM 10 am to NOON COME BY CFH TONIGHT AT 7:30 for FREE FOOD from Friends and Farms! Iron Man Meets California Bear-Jason K’s story on how he improved his endurance with Chris Hinshaw and form Iron Man Champ Elizabeth A crushing this deadlift box jump workout Happy Halloween, … Read more

A solid look into how CrossFit was started and continues to run at such an elite level.  CrossFit- C-Suite Strength WOD A1) Strict Press 5/5/5/5 A2) Good Mornings 5/5/5/5 (score the strict press only, for the good mornings you should use the same (or similar) weight as the strict press and focus on range of … Read more

This Thursday Friends and Farms are coming down to give away free food! They will be doing a meet and greet at CFH from 7 to 8:30 pm! Come by try some food and talk to them about you can pick up high quality food every Thursday from CFH! The Chili Cook Off is this … Read more

The Paleo Chili Cook off is going down this Saturday, November 2nd.  We have a few people lined up to cook, but this is your last chance to get in on the action.  If you want to enter please email community@crossfitfederalhill.com!  We will be sending an email out to all the cooks this week! We … Read more