Workouts

CFH athlete, Sherri P. is going for a 7.5 mile swim tomorrow across the Potomac River.   She has been training hard.  I am sure her work will pay off in the water! Good luck Sherri!  Kirk (on the left) will be in a kayak beside her coaching and assisting through the 7.5  miles. CrossFit Chicago … Read more

Are you around this Saturday? If you have some time check out this cool event! Cooperative school /community garden groundbreaking! This SATURDAY FROM 9 am to 3 pm! Last year, Nicole Veltre, an AP Biology teacher at Digital Harbor HS, (DHHS) set out to start a cooperative garden involving her biology students ( to help … Read more

Jeff Tucker breaks down the kipping pull up.  Always a good review before jumping into the WOD today.  Notice the emphasis on “no broken positions.” If you are confused about this please ask! This our last week of the 4 week pull up progression. Strength WOD OTMEM for 7 min_____ Pull ups Try to better … Read more

This is our first time with rope climbs and we encourage everyone to wear or bring High Socks! We have good, high quality ropes, but if you slide down it will be no good for your legs.  Your hands have calluses like a construction worker, your chest is so bruised people think you fall down … Read more

Gym opens at 10 am today MEMORIAL DAY MURPH starts at 10:30 AM We will have a cookout once everyone finishes up! Murph 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run -For Time- Pull-ups, push ups and squats can be partitioned.  20 Rounds of 5, 10, 15. or … Read more

CFH is Closed TODAY Go play outside

HOLIDAY WEEKEND! Updates For Memorial Day Weekend.  A few people were confused about paying $35 to do Murph here at CFH.  You do NOT have to have pay anything extra.  If you want to donate it is up to you, but that is all handled through the Memorial Day Murph Website, not CFH. We will … Read more

CFH THROWDOWN FOR A CAUSE Mark your calendar! Saturday, July 20th 2013 8am- 4pm We will host our first IN HOUSE Competition CFH ThrowDown for a Cause will be an individual event with scaled and RX’d divisions.  We wanted to create an event that gave CFH athletes a chance to compete and raised awareness for … Read more

The CrossFitters for CF walk goes down tonight at M&T Bank Stadium.  Click HERE to sign up! Erin Boensch, the co-owner of CrossFit South River, an affiliate in Edgewater, MD has a daughter that lives with Cystic Fibrosis. The CrossFitters of Baltimore are stepping up to help Zoe Boensch (Erin’s daughter), by participating in the … Read more

  Strength WOD OTMEM for 7 min ___ Pull ups (we will record your score today be sure to let the coach know what band you used and if you went chest to bar) WOD 3 Hanging Power Cleans (135#/95#) 3 Burpees 6 Hanging Power Cleans 6 Burpees 9…9…12…12…15….15… Climb the ladder for 9 min