Workouts

NO OPEN GYM THIS SUNDAY.  Sorry for the inconvenience! The 2013 CrossFit Games will air on ESPN2 starting Oct. 2nd CrossFit Federal Hill Paleo Challenge We will have the Paleo Kick off meeting, workout and weigh in to answer all questions on October 19th at 11 am.  Yes it is important you come, but if you … Read more

Every once in a while I post something that really has nothing to do with CrossFit.  The goal is to give your mind a break from squat cleans, calluses on your hands, and those damn toes to bar.  Maybe it will provide insight or cause a change, but mostly it is a way to show … Read more

7 Habits of Highly Effective Squatters Go with the Flow- Fu Barbell– Summary below- “When looking at the receiving stance of the snatch, we want to see 3 things: 1. A squat width that allows for good depth. The deepest of squats. 2. This width should also accommodate an upright torso that carries a slight … Read more

Partner WOD’s have their critics, but I think they can accomplish many things in a short amount of time.  Not only does it help with communication and accountability it makes you push harder, run faster and go harder.  No one wants to let down their partner right!? One for the ladies.  Do you act different … Read more

OPEN GYM FROM 8 am to 11 am Coach B hitting a WOD with his boy Jackson

Snatch Tips from The Man- Rich Froning Strenght WOD 12 min at each station 1) Find a heavy 3 Rep Hanging Power Snatch 2) Find a heavy 3 Rep Front Squat 3) 10 Min AMRAP (you have 2 min to get to this station and set up) 250 M Row 25 Push ups Score = … Read more

Remember open gym tomorrow is from 8 am to 11 am! Strength WOD 12 min to find your 3RM Push Jerk (coming from the rack) WOD 5 Deadlifts (135/95) 5 Push Jerks (135/95) 5 Toes to Bar 10 Rounds 20 min Cap Deluca hitting a few Burpees

We need another member for the Team Relay we had someone drop out! Email community@crossfitfederalhill.com if you are interested! Race day is October 12th! Surviving Whole Foods We will be kicking off another “Paleo Challenge” in October. We will have a meeting at the gym at 11 am on Saturday October 19th.  The challenge will … Read more

Anyone want to compete this Saturday at Arenal Fitness?!?! We have a spot for a Male RX.  The comp details are HERE Email us community@crossfitfederalhill if you want the spot! We usually have strength, mobility or skill work, but at times we have a workout that is meant to be done on its own.  Fight … Read more

Open gym this Sunday will be from 8 am to 11 am! The Affiliate League is not this Friday it is Next Friday the 27th of September.  There is a one week delay due to the competition at CrossFit Arenal.  If this affects anyone competing please let me know!  We still need one more Male … Read more