Workouts

WOD 10 Handstand Push ups 10 Hang Snatch 5 Rounds Rest 4 minutes 20 Push ups 10 Power Cleans 5 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/95 25 min Cap GYM NEWS January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here … Read more

SATURDAY, February 2nd AT CROSSFIT FEDERAL HILL Teams of THREE. Mix gender Teams, every team must have at least 1 male and 1 female.   BATTLE OF BALTIMORE SIGN UP LINK SCALED AND RX DIVISIONS Each participant gets a T-shirt Cost: $255 per team ($85 per person) There will be 3 Team WOD’s and 3 Floater … Read more

Strength WOD Front Squats Every 90 Seconds 3 Front Squats with a dead stop in the bottom 12 minutes – build up in load WOD 5 Front Squats ___ Row 15 Sit ups Rest 1 minute 5 Rounds Fitness: 135/95 (12 Cal Row) Performance: 165/110 (15 Cal Row) Open: 205/13 (15 Cal Row) There is … Read more

The First workout of 2019! In Teams of 3 800 M Run Together 100 Dumbbell Snatches 150 Wall Balls 150 Pull ups 150 Wall Balls 100 Dumbbell Snatches 800 M Run Together 30 min Cap GYM NEWS January 1st: Adjusted Hours 11am class, 12-1 Open gym January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here … Read more

Adjusted Hours TODAY Fed Hill 6:30am, 10:30am & Noon Harbor East- 6:30am & Noon The Last WOD of 2018 18 KB Swings 18 Plate Ground to overhead 18 Overhead plate static lunge 18 Cal Row 18 min AMRAP – Rest & Then – 2:00 Row Test (record max meters) Gym News January 1st: Adjusted Hours 11am … Read more

Capacity 9am@ CFH 4 rounds Row 3 min 1 min Max Burpees Row 2 min 1 min Max KB Swings Row 1 min Rest 1 min Open Gym CFH 9am-Noon CFHE 1pm-3pm   GYM NEWS December 31st: Adjusted Hours CFH 6:30am, 10:30am & Noon ; CFH 6:30am & Noon January 1st: Adjusted Hours 11am class, … Read more

Hey Team, I am excited to announce that Coach Hugh and Coach Jaclyn are launching a new class! Starting January 7th, Max Capacity will be coming to Crossfit Federal Hill! This course will include 4 days of programming and is designed to develop your engine! Max Capacity is for Fitness and Open athletes, consisting of … Read more

“PETE” 27 Wall Balls 20 Cal Row 15 Box Jumps 10 Pull ups 5 Rounds Pete was a member at CrossFit Federal Hill for four years.  He was lost his life at age 27 in a tragic plane crash on Christmas Eve.  Pete came to the 5:30 am class 5 days a week with a … Read more

Strength WOD 60 on 60 off for 10 minutes Max Power Cleans (pick a load where you do singles, around 75% of 1RM) WOD 10 Bar Facing Burpees 10 Hang Clean and Jerk Rest 60 seconds 6 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 The hang clean and jerks should be LOW weight & Unbroken … Read more