Workouts

WOD OPEN GYM FROM 9 am to Noon Come attack a weakness!

The Sole of the City 10K is tomorrow (Ken thanks for the heads up)! We will have regular gym hours 8 am, 9 am, 10 am and 11 am.  The streets might be shut down by the gym so plan accordingly! Stay updated if we are totally blocked out I will post an update, but … Read more

Top 10 Most Overrated Health Foods.  If you have looked at the nutrition tab on our website, read our beginners packet, or heard of paleo these will be of no surprise to you.  Either way it is always good to think about what the words “Health Food” even means?   We are bombard with advertisements … Read more

If you are not using Social WOD you should be…Duh! Here is the link->> Social WOD. Claim your name once and you are set. If you want to take it to the next level you can make notes on your workouts and set goals in your profile! If you set a PR (personal record) in … Read more

The Atlas Games is taking place at CrossFit Titan (just outside of Baltimore, up 83 in Timonium).  This is an individual and team competition. They have scaled and RX’d divisions so everyone is welcome to join! Here is the link if you want more details.  Atlas Games We would obviously love to get a team … Read more

Tickets for the CrossFit Regionals are now on sale.  Get them HERE. They are taking place at Prince George Learning and Sports Complex  8001 Sheriff Road, Landover, MD 20785.  It is about a 40 min drive from the gym.  If you had fun competing in the CrossFit open, have dreams about kipping pull ups, and … Read more

Athlete of the Month Mike B. Tell us a little bit about yourself?  I’m originally from Ohio but I grew up on the Jersey Shore (erase all notions of that caricatured version created by MTV, it’s not like that). I moved to Maryland ten years ago to do my undergrad at Towson and I’ve been … Read more

Nada, Erik and Dave talk about sleep, caffeine and life. Sarah Hopping going through power snatches and OHS.  She handles #175 from the ground very well. Strength WOD Take 12 Min to build up to a heavy Power Snatch WOD 15 Power Snatches (95#/65#) 400 M Run 15 Burpees 3 Rounds One of our new … Read more

WOD OPEN GYM FROM 9 am to Noon Come work a goat, stretch, get stronger, faster and hang out with cool people.

This Saturday CrossFit Federal Hill will be supporting the Digital High School, DigiBall.  We have donated a Foundations Course and a One Month Membership at CFH.  We will also be attending the event!  With a name like that how could not support it! At the event, students will have an opportunity to showcase their talent … Read more