Workouts

We have had a few questions and comments about nutrition so we are bringing in an expert,  Dawn Fletcher.  She is a good friend who I use to work with in San Diego.   She will be on the east coast in few weeks and is coming to CFH to put on a Nutrition 101 … Read more

Skill WOD A1) Deadlift 5/5/5/5/5- Reps must be touch and go (no more than 50% of 1 RM) WOD 50 Double Unders 40 KB swings (53#/35) 20 Pistols 800 M Run 20 Pistols 40 KB Swings (53#/35#) 50 Double Unders Clara and Kelly working through the hanging squat cleans! Elbows high, hips low, nice work … Read more

OPEN GYM FROM 9 am to Noon Come in to get stronger and faster

Remember there is no 4:30, 5:30 or 6:30 pm classes tonight.  We will have a 5:30 am, 6:30 am, noon and 4 pm. If you are competing in the Baltimore Affiliate League please be here by 6:15 pm.  If you are helping out or judging be here by 6:00 pm.  We will have demo and … Read more

Remember there is no 4:30, 5:30 or 6:30 pm classes on Friday, July 26th. We will have a 5:30 am, 6:30 am, noon and a 4 pm! We are working through our de-load week so be sure to keep things light today and work on form, technique and range of motion. WOD Hanging Squat Clean … Read more

We need a few more volunteers for this Friday from 6:30 to 8:00 to help judge the Baltimore Affiliate League. Email community@crossfitfederalhill.com We tested from our last strength cycle yesterday.  If you missed it and want to make it up today feel free to find your 1 RM power clean and 1 RM OHS.  For … Read more

This FRIDAY we will be hosting the first Baltimore Affiliate League.  CFH will be represented by Coach Allie, Marina, John P and Ed  for the RX Division Brian A, Locklear, Anny, and Holly for the Scaled Division WE WILL HAVE AN ADJUSTED SCHEDULE AT THE GYM DUE TO THIS EVENT! ON FRIDAY WE WILL HAVE … Read more

We want to thank everyone again for an amazing time on Saturday.  It is all possible because of you, the athletes, volunteers and spectators!  We can not wait to throw another one next year. This Friday we will host the first week of the Baltimore Affiliate League.  The event will go down at 6:30 pm … Read more

OPEN GYM FROM 9 am to Noon Come in and get to work!

THE CFH THROWDOWN FOR A CAUSE is TODAY (Sat, July 20th) from 8 am to 3 pm.  THERE ARE NO CLASSES TODAY. Check out the Schedule for the day HERE A huge thank you to our sponsor for this Event Liv2Eat