Workouts

One of your fellow WODers brought this article to my attention last week,  “Zatsiorsky, Scaling, and Power.”  It dives into the world of scaling WOD’s.  Something that is often overlooked, but could provide some serious benefits.  I do not fully agree with their scaling prescription “if you thruster 150 you should do Fran at 75 … Read more

 There seemed to be a few questions about the nutrition seminar tonight.  Is it just the basics!? NOPE! Dawn will talk about Paleo eating and what it means, but she will also dive into portion suggestions, pre and post WOD breakdown and how to prep and creative ideas for meals on the go.  It will … Read more

We would like to introduce the- CFH Endurance Club Sherri will be heading up the club to help people prepare for the Baltimore running festival in October.  The group will meet on Tuesdays and Thursdays.  You could be running the 5k, 10k, relay, half or full!  If you just enjoy running and want to be … Read more

Nutrition is a very important piece to CrossFit.  If you are struggling with what to eat, when to eat or recovery we have the answer.  Come in Wednesday evening at 6 pm for a nutrition seminar hosted by Dawn Fletcher.  Let your coach know if you want to join. We also have one scaled male … Read more

WOD ADJUSTED HOURS FOR OPEN GYM 9 am to 11 am today! Come get some work in!

We still NEED people for the Affiliate League event next FRIDAY! The event is at CrossFit Outsiders in Hunt Valley.  We need Spots for RX and Scaled filled! Please let us know if you want to throwdown! Nutrition, Paleo, Whole 30 and why it matters- by Dawn Fletcher If you want to learn more from … Read more

Data from our last strength cycle: The past five weeks we focused on two movements, the power clean and the overhead squat.  I decided to dive deeper into how much improvement we made as a gym on the power clean.  I chose that over the OHS because you can not really get a false PR … Read more

The Nutrition 101 course is next Wednesday! If you plan to attend please let us know ASAP! Just Vote! Wouldn’t it be sweet if we were recognized as the Best gym in Baltimore?  VOTE HERE Since we are not accepting any new members until the expansion we will have room in the foundations courses for … Read more

Margaux Alvarez competed in the first competition I held at my first gym in San Diego.  She has worked hard ever since and actually qualified for the 2013 CrossFit Games this year.  There is a great video on here mental game and preparation strategy for her workouts.  Obviously some members are just here for the … Read more

Two orders of business to make you aware of. #1 We hosted the first Baltimore Affiliate League Event on Friday.  We had a great turn out and a great time!  The season has another five events.  Each week CFH will enter a scaled and individual team.  The teammates can change week to week.  Here are … Read more