Workouts

Good Luck on 20.3! Friday Night Lights kicks off at both locations at 5:30pm. Crossfit Federal Hill will be closed this weekend. Capacity Class will be held at 5:30 pm on Sunday and open gym will be from 5:30-7:30pm. Crossfit Harbor East will be closed next weekend (11/2-11/3). Strength Deadlift: take 15 minutes to build … Read more

CrossFit Federal Hill is Closed this weekend for a Level 2 Seminar. Strength WOD Back Squat 10/10/8/8/8Work up to 70-75% of your 1 RM  Back Squat  WOD 18 Wall Ball 12 Burpees9 Strict HSPU 5 Rounds 17 min Cap Fitness: 14/10 (Try to get upside down, if not do a seated DB strict press) Performance: 20/14Open: 20/14

CrossFit Federal Hill is Closed This weekend 26th and 27th for a Level 2 WOD Every 10 minutes for 30 Minutes _______ M Row 1:00 Low Plank50 Hang DB Snatch 25 Sit upsMax Box Jump Overs Score = Total box jump overs Fitness: 35/20 (800 M Row) Performance: 50/35 (1,000 M Row) Open: 50/35 (1,000 M Row)  Athletes: You should have 30-90 seconds on the … Read more

Mary Brown Joseph Dizon Matt Mueller Emily Mahoney Ari Zayon Chase Kinney Alex Blind Charles Arinder Francesca Carrieri Chris Mate Lauren Johnson Tyler Gilman Hugh Green Erin Johnson Chelsea Carr Ross Moody Ashlee Benge Alexandra Newman Joey Botelho Ryan Grantham Alara Tezel Scott Kahlert Gabriel Prada Laura D’Ignazio Melissa Lambiasi Carol Saville Jimmy Richards Fez … Read more

CrossFit Federal Hill is Closed This weekend 26th and 27th for a Level 2 STRENGTH WOD Take 15 minutes Work up to a heavy load in this complex then do 5 sets at that weight Power Clean + Hang Clean + Front Squat  WOD _____ Double Unders7 Power Cleans 7 Front Squats 7 Squat Cleans 3 Rounds Fitness: (70 Doubles) or 100 … Read more

Coach Laura who coaches at CrossFit Federal Hill and CrossFit Harbor East is putting together a series of videos to help keep your shoulders, knees and hips healthy. This exercises can be done before or after a workout. They are great to add to your routine to keep things strong and injury free!

WOD 15 Deadlifts 15 Push Press400 M Run4 Rounds Rest 4 minutes 15 Burpees15 Pull ups200 M Run  4 Rounds  Fitness: 95/65Performance: 115/75Open: 135/95  30 min Time Cap  Athletes: Use the same weight on the DL as the PP.  Work for big sets on the barbell and a good pace on the run.  DRIVE Every 5 minutes for … Read more

Federal Hill Capacity Class 9amOpen Gym 9am-12pm Harbor East Open Gym 1pm-3pm

REMINDER THE BALTIMORE MARATHON IS TODAY! WE WILL HAVE A REGULAR SCHEDULE, BUT BE AWARE OF ROAD CLOSURES Partner WORKOUT 70 Box Jumps60 Synchro Air Squats50 Power Snatch ____ Rope Climbs3 Rounds  35 min Cap Fitness: (75/55) 6 Rope Climbs (2 assents on short rope = 1 rope climb) Performance: 8 Rope Climbs 95/65Open: 10 Rope Climbs 115/75 … Read more

WOD 20.24 Dumbell Thrusters6 Toes to Bar 24 Double Unders20 min AMRAP Fitness: 35/20Performance: 50/35Open: 50/35 **Please do not drop the DBs**