Workouts

WOD Death by Pull ups Death by Air Squats Death by Burpees 1 on the first minute, 2 on the second minute, 3 on the third minute…until you can no longer complete that amount. A handstand next to Ol’ Faithful

Strength WOD Power Cleans 5/5/5/5/5 Reps should be touch and go WOD 15 Box Jumps (24’/20′) 15 KB Swings (53#/35#) 6 Min AMRAP What to Expect at CrossFit Federal Hill We have been receiving a few emails and phone calls about what is up with this gym that has been saying it will open soon, … Read more

WOD Squat Snatch (135#/95#) AMRAP 5 Min Rest 2 Min 400 M Sprints X 5 Rest 1 min between sets

Skill WOD Handstand push up work WOD 50 Sit ups 50 Pull ups 50 Front Squats (95#/65#) 50 KB Swings (53#/35#) 50 Toes to Bar -For Time-

Strength WOD On the minute every minute for 7 min (EMOM) 3 Push Press (pick one weight and stay with it) WOD 400 M Run 20 Burpees AMRAP 8 Min

WOD 15 Pull ups 10 Box Jumps (24/20) 15 Ground to Overhead (155#/105#) 3 Rounds The 30 gallons of paint we used to get the gym ready to go.

Fran 21-15-9 Thrusters/Pullups

Heavy Day 1-1-1-1-1 Push Press/Push Jerk

Team WOD

We officially opened December 1st of 2012. We had one short month to make an impact in our community! In 2012 we donated a total of $400. My sister was a 3rd grade teacher at Tench Tilghman Elementary School which is located in a rough area of Baltimore.   We decided to get all the 3rd … Read more