Workouts

When: Friday, Feb 8th @ 3 – 4:30 pm Where: CrossFit Federal Hill Join Laura D. for a brief introduction to hard style kettlebell movements. This mini workshop will include a technical overview of several main lifts, including the deadlift, swing, clean, high pull, snatch, windmill and (time permitting) the Turkish Get Up. We will finish … Read more

Skill WOD EMOM for 10 minutes Even: 6-8 Strict Pull ups (hold chin over bar on the last rep for 5 seconds) Odd: 6-8 Strict Dips (hold the top of last rep for 10 seconds) WOD 1 minute on 1 minute off for 10 Rounds ____ Cals on the Rower 4 Hang Clean and Jerk … Read more

CF Strength WOD  Tempo Back Squats 3/3/3/3/3 , building in weight 5 Seconds down, pause in the bottom the explode up (Athletes should aim for 60-70% of 1 RM) Between each set 5 bent over DB Rows with each arm between sets CF WOD 10 OHS 30 Double Unders 5 min AMRAP Rest 2 minutes … Read more

DRIVE Every 5 minutes for 30 minutes Alt DB Carry (1 DB overhead 1 DB at side- Down and Back) Bear Crawl (orange pole and back) 10 DB Burpees 40 Air Squats Max Cals on the Rower CROSSFIT In Teams of Two Buy in: 800 M Run 5 DB Deadlifts 6 DB Power Cleans 7 … Read more

Strength WOD Take 12 minutes to find a heavy 2 Rep Thruster from the rack WOD “Open workout 16.5” 21-18-15-12-9-6-3 Thruster Bar Facing Burpee Fitness: 75/55 Performance: 95/65 Open: 95/65

We all start January with the best of intentions.  Even if you don’t write down goals or intentions for the year, January is a starting over point for most of us.  It’s considered to be a time of reflection and a time to build on what has been built thus far. In 2018, I made … Read more

Do you have what it takes to be crowned champion of the first annual Industry Athletics Chili Cook-off? If you’re ready to break out that family recipe and test your merit against the fittest chef’s Baltimore can provide then let’s see what you got!   The winner will get their March membership for FREE!!   … Read more

SKILL Every 90 seconds for 12 minutes 1 Power Snatch + 1 Squat Snatch + 30 low Plank WOD 6 Rounds: 5 Power Snatch 10 Pull ups 15 Box Jump Overs Rest 1 Min Fitness: 95/65 Performance: 115/85 Open: 135/95 (chest to bar)

WOD ___Cal Row Single Arm DB Front Rack Walking Lunge (Left- 1 Lap) 20 DB Hang Snatch Single Arm DB Front Rack Walking Lunge (Right- 1 Lap) ___Cal Row Single Side KB Farmers Carry (Left- 3 Laps) 20 Russian Swings Single Side KB Farmers Carry (Right- 3 Laps) 20 min AMRAP Fitness: 16 Cals Performance: 18 Cals … Read more

Looking to help out with the Battle of Baltimore at Fed Hill on February 2nd- We are looking for Volunteers- Sign up via this LINK Strength WOD Push Press 5-4-3-2-2-2 WOD 3 Minute AMRAP 100 Double Unders 9 Deadlifts Max Strict Handstand Push up 3 Minute AMRAP 80 Double Unders 12 Deadlifts Max Single Arm … Read more