Workouts

Federal Hill is CLOSED this weekend (1/18-1/19) for a L1 course.Sunday at Federal Hill: Capacity 5pm, Open Gym 5:30-7:30pm ONLY Strength EMOM for 10 minutes 3 Push Press (from the rack) :20 Low Plank  PP should be at 65-75% of 1 RM  Metcon 20 Hang DB Snatch  40 Double Unders10 min AMRAP   Athletes: For the strength work choose … Read more

Federal Hill is CLOSED this weekend (1/18-1/19) for a L1 course.Sunday at Federal Hill: Capacity 5pm, Open Gym 5-7pm ONLY Strength Front Squat 5/5/4/4/3/3 (build up in load)  Metcon 5 Hang Clean 5 Front Squat 5 Toes to Bar 12 Rounds  15 min Cap  Fitness: 95/65Performance: 115/75Open: 135/95  Athletes: Work up in load on the FS. For the second … Read more

IA Winter Challenge Test Day #2!!Federal Hill will be CLOSED this weekend (1/18-1/19) for a L1 course Prep Work  10 min AMRAP 200 M Row or 400 M Bike  20 Air Squats 20 KB Swings  **Performed at 60-70% try to work on nasal breathing only.  Weakness Workout Annie 50-40-30-20-10 Double unders/Sit ups  Weakness (double unders)  Amanda 9-7-5 Squat … Read more

IA Winter Challenge Re-Test Day #1! You put in the work for 8 weeks. Have fun today! Strength Take 15-20 minutes find a 1 RM Clean and Jerk *Power or squat athletes choice  Endurance 2K Row *Set the rower so it counts down and you get an exact time  DRIVE 8 min AMRAP 10 DB Thruster 10 Burpee Rest 1 … Read more

Federal Hilland Harbor East 9am Capacity Class9am-12pm Open Gym

Strength Back Squats 5/5/4/4/3/3 Metcon 5 Power Cleans 20 Single Arm DB Push Press (These should unbroken) Rest :307 Rounds 16 min cap  Fitness: 95/65 (10 reps) Performance: 185/125Open: 225/155  Athletes: Get heavy on the BS today. Work up in load during your sets.  For the workout choose a heavy load for the cleans a light load for the … Read more

Ashley Arnett and Anthony Napolitano welcomed a healthy and perfect baby girl into the world! Mom, Dad, and baby Sloane are all doing well and we couldn’t be happier for them. Andrea Lasner and Ryan Grantham are engaged! Wishing you both a lifetime of happiness together.

FREE Snatch Clinic TOMORROW at Fed Hill from 11am-12pm Workout Every 6 minutes for 24 minutes  20 Push ups15 DB Deadlifts 15 Ring Rows 10 Dball Over the Shoulder 1:00 KB Farmers Carry   Performance and Open: Sub 5 Ring MU’s for 15 ring rows.Score is the time of your slowest round.  Athletes: 4 Rounds of work with plenty of … Read more

FREE Snatch Clinic Saturday at Federal Hill from 11am-12pm. Barbell Club Cycle begins Tuesday January 14th. Metcon Every 3 minutes for 12 minutes 9 Power Snatch _____ Toes to bar Rest with remaining time  Fitness: 95/65 (10 T2B) Performance: 135/95 (12 T2B) Open: 155/105 (15 T2B) Endurance 500/400 M Row x 3Equal Work to rest ratio  (If it takes you 2:00 … Read more

FREE Snatch Clinic at Federal HillSaturday (1/11) at 11am Barbell Club at Federal Hill kicks off Tuesday January 14th. Go to the blog for more details and to sign up! Workout Buy in: ____ Cal C2 Bike  50-40-30-20-10Wall Ball Sit upDouble Under  Cash out: ____ C2 BikeFitness: 40 Cals (14/10) Performance: 45 Cals (20/14) Open: 50 Cals (20/14)  … Read more