Workouts

OPEN GYM Come work a weakness 9 am to Noon                   Baltimore Affiliate League- Week #2

Strength WOD GHD Sit ups Max in 30 Seconds x 4 Good Mornings 5/5/5/5 WOD Buy in: 1000 M Row 9 KB Swings (70/53#) 6 Toes to Bar 3 Burpees 6 Rounds Mark on the Push Press and Lauren on the KB Swings!

The CFH Endurance group is off to a great start.  There will be a 5K or 10K time trial (your choice) this Saturday Aug 17th at 7:30 am.  Meet at CFH Runners! There was a split as to who could do evenings and who could do mornings so next Tues and Thurs. the 20th and … Read more

August Athlete of the Month Our athlete of the month for August (I know we missed July, sorry we were busy) was one of the first members of CFH.  She was in the absolute first foundations class we put together.  She was in the gym before we had any equipment any signs and or any … Read more

This article has made its way around social media.  In case you missed it, check it out 3 Reasons to Get Upset about CrossFit Strength WOD Front Squat 4/4/4/4 (all sets at 80% of 1 RM) Push Press 4/4/4/4 (go has heavy as possible) WOD In 3:30 Min 400 M Run Max Burpees (touch a … Read more

Over a month ago Under Armor approached us with an opportunity to hold a photo shoot at CFH.  As a new business it was exciting to be partnering with a huge business like UA.  We had no idea what it was for or who would be here, but we agreed to have them come in … Read more

Lucas Parker is a games competitor from Canada.  He is well known for his long red beard, hairy body (even though he actually just shaved his beard) and his amazing abilities as a competitive exerciser.  In this video he lets you into his life, his nutrition and his training.  From how he cooks his bacon … Read more

WOD OPEN GYM FROM 9 am to Noon Come on down!

Matt Chan schooling the Press Skill WOD Max Effort toes to bar x 3 (rest between sets, do not rip your hands) score = total reps WOD 40 Air Squats 50 KB Swings (53#/35#) 15 Hanging Power Clean  (115#/75#) Rest 2 min 3 Rounds Score = total time Every round has a time cap of … Read more

Coaching Lindsay- a quick look into Dusty Hyland’s advice to Lindsay V. during the CrossFit Games. A few people have commented on how they thought of and developed “The Pig” (a piece of equipment they used at the 2013 CrossFit Games).  Well here is a video with Rob O describing how it was born. Skill/Mobility … Read more