Workouts

If you are a member CLAIM YOUR ATHLETE PROFILE HERE After yesterday be sure to check out Mobility WOD WOD 7 Squat Cleans (135#/95#) 400 M Run 5 Rnds Matt rolling through his hand release push ups   Wheel Analogy- Running Efficiency Another Gem- Coach B teaching the Clean

SWOD A1) OHS 8/8/6/6/6 A2) Plank hold for 1 Min WOD 12 Air Squats 10 Box Jumps (24’/20′) 8 Plate Push ups (45#/25#) 6 Rnds John, Angie and Amy going hard while most people are sleeping! 5:30 am class. Plate Push Ups Bob Harper does Fran

If you are a member at CFH go to SocialWOD now to claim your athlete name! WOD 10 Barbell Lunges (95#/#65) 10 Toes to Bar AMRAP 5 Min Rest 3 Min 20 Sit ups 30 Double Unders 5 Rnds Mobility WOD 1 Min front rack stretch x2 1 Min exploring the hip x2 Christy and … Read more

A few upcoming events at CFH: CFH Skill Session When: Saturday 1/19, Noon – 2 pm. Topic: Kipping Pull ups and Handstand Push Ups.  We will go over skill progressions for both movements and develop a personalized plan to accomplish your goal.  Limited to 10 people, sign up in the gym tomorrow.  Since this is … Read more

The gym is closed. See you on Monday. We will have open gym times on Sundays coming very soon.  Let us know if that interests you.

WOD 800 M Run 30 Deadlifts (95#/65#) 30 Wall Balls 30 Handlift Push ups 30 KB Swing (53#/35#) 30 Thrusters (95#/65#) 800 M Run For Time **30 min cap** A shot from one of our biggest classes last week.  The support from our growing community has been amazing! The mother of all links is below.  … Read more

January Foundations Foundations classes for the month of January will be held at 5:30 AM and 6:00 PM on… Mon Jan 14th, Thurs Jan 17th, Mon Jan 21st, Thurs Jan 24th Foundations consists of four class, so plan on attending all four days. Sign ups are on the white board at the gym, please sign … Read more

January Referral Program If you bring in a friend and they sign up on a 6 or 12 month membership we will give you a $25 gift card to Whole Foods to buy something nutritious and delicious. Strength WOD Back Squat 3/3/2/2/1/1 WOD 12 Hanging Cleans (135#/95#) 21 Box Jump (24#/20#) 4 Rnds Jon showing … Read more

Kick off your 2013 CrossFit Season today!  What PR’s, surprises, and walls will you crush this year? WOD “Cindy” 5 Pull ups 10 Push ups 15 Air Squats AMRAP 20 min This is our first benchmark WOD at CFH. We here at Crossfit Federal Hill have a soft spot for dogs, particularly those that need … Read more

HAPPY NEW YEAR Gym is Closed