Workouts

The Paleo Diet has been attacked numerous times.  Recently there was some bashing during a TED talk, which was surprising.  Robb Wolf the god father of the paleo diet posted his response and the video of the talk.  Check it out. In case that was not enough here is another article that dives into the … Read more

Due to our location (in the great Baltimore City) we have had some issues with water bugs.  We are in the processes of figuring out the source now.  We have addressed the problem and will continue to look into it until we resolve the issue. If you see any bugs let Brian or Geo know … Read more

We will talk about running as a skill here at CFH because there is a right way to do it and a wrong way to do it.  And of course we will do it the right way! The first problem is everyone wants advice on their squat clean, but no one wants to be told … Read more

The Last Five Weeks – 2013 CrossFit Open As we said yesterday we could not be more impressed with the turnout, effort and dedication we had this year for the CrossFit Open.  Five weeks ago we were nervous about getting 5 people signed up, our team ended up being 25 people strong.   Not only did … Read more

OPEN GYM FROM 9 am to Noon

Cookout today around 11:00! There will be open gym tomorrow from 9 am to noon. Here is a great article about Nick Papas and his family.  I worked with Nick in California when he was about 20 years old.  He is now 22 and still smashing it.  He competes in the Nor Cal region, look … Read more

If you are competing in the open tomorrow you will be working for more than 4 minutes. We will make sure everyone gets a good workout in! A few generous people have been asking what to contribute to the cookout tomorrow.  Bringing a side dish or veggies for us to grill would be great! I … Read more

Saturday at 11:30 we will be firing up the grill.  Please sign up on the community board in the gym! Skill WOD OTMEM 9 toes to bar for 7 min WOD 30 Air Squats 30 Box Jumps (24/20) 15 Power Snatches (135/95) 30 Air Squats 30 Box Jumps 15 Power Snatches 30 Box Jumps 30 … Read more

WOD Buy in: 25 Pull ups 10 Power Cleans (115#/75#) 15 Burpees 20 KB Swings (70#/53#) 3 Rounds Cash Out: 25 Pull ups

I usually like to post a video that has to do with the WOD we are doing, but this one I could not hold off on to any longer. It is definitely worth watching a few times….Chad Vaughn Strength WOD A1) Back Squats 5-5-5-5 (Use 50% of your 1 RM or light weight.  Slow controlled … Read more