Workouts

OPEN GYM From 9 am to 11 am

The last week of the Baltimore Affiliate League is this Friday 10/11 at CrossFit Arenal.  We still need two RX ladies! Please reach out if you make it! We want to field a team for the last week.  Email us, community@crossfitfederalhill.com We only have 10 people signed up for the Paleo Challenge.  Let’s get on … Read more

OPEN GYM TOMORROW IS FROM 9 am to 11 am Another great article sent over by one of our members.  Thanks Alexa- How intense study may harm your workouts WOD Back Squat 3/3/3/3/3 WOD  EMOM for 5 min beginning at 0:00 10 KB Swings Max Goblet Squats with remaining time Rest 1 min EMOM for … Read more

Jen W, sent this article over to us.  She is an avid running and has added CrossFit to her program.  She will be running in the Baltimore Running Festival in a few weeks.  Thanks for sharing Jen. Can CrossFit Improve Running? “There are many stories out there like mine. Runners who battle constant injuries are … Read more

There are a few awesome things going on at CFH in the next few months.   I will continue to post these up coming events on the blog with links to sign up for all of them. Upcoming Events in the CFH Community Paleo Challenge- Meeting Saturday October 19th at 11 am Challenge Starts October 21st … Read more

Big NEWS Mark your calendar. Our 1 year celebration is going down on Saturday December 14th! From 7 pm to 11 pm at CFH. We will be changing the feel of CFH for the evening.  We will provide the food, adult beverages, and a DJ.  All you have to do is show up!The dress code … Read more

Strength WOD 15 min to find your 3 RM Front Squat from the ground *A squat clean counts as your first rep* *Use this time to warm up for the WOD* WOD 9 Front Squats (135#/95#) 12 Sit ups 15 Burpees 4 Rounds 15 min Cap This is another re-test we did this WOD on … Read more

Paleo Chili Cook-Off We will be hosting the CFH Paleo Chili Cookoff on Saturday, November 2nd at noon.  Here is the deal.  We need chili cooks and chili eaters. Chili Eaters: If you are participating in the Paleo Challenge at CFH you will receive free entry into this event! If you are not a challenge … Read more

NO OPEN GYM TODAY Eric F. and Marty during the partner WOD last week.

NO OPEN GYM THIS SUNDAY.  Sorry for the inconvenience! Endurance WOD 800 M Run x 2 Score = slowest time WOD 21-15-9 Deadlift (225/135) Burpee over the Bar Randy saying a short prayer at the top of his kb swing.