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
SATURDAY, JANUARY 27TH AT CROSSFIT FEDERAL HILL Teams of THREE. Mix gender teams are back this year, every team must have at least 1 male and 1 female. SIGN UP LINK GOES LIVE ON THURSDAY (11/20) AT 9 AM! – BATTLE OF BALTIMORE SIGN UP LINK SCALED AND RX DIVISIONS Each participant gets a T-shirt Cost: … Read more
Lower Back Pain A lot of athletes come to me complaining of lower back pain. This article is not a cure-all, not for chronic back pain, and not a cure for a true injury. But sometimes, that lower back pain can be cured by the magical powers of stretching. Lower back pain is experienced … Read more
INTENTIONAL HARDSHIP – WHY YOU SHOULD DO MORE HARD THINGS When it comes to working out and physically pushing your limits most people who are reading this have a step up on the general population. You choose to make fitness a priority in life. You choose to get uncomfortable, lift heavy weights, sweat in … Read more
If a workout has built in rest for 30 seconds, 1 minute or 2 minutes do you have a plan of attack? How do you make the most of that rest period so it does not feel like 5 seconds. There are few a things you can do to optimize your rest period to … Read more
There are a few ways to gain strength. Put on more plates, scream and yell, and try to push the weight. Or you can go slow, pause, or explode up. These are all things that we do in class and our coaches are familiar with. The important piece to this is our staff knowing … Read more
Your coaches are here to guide you as we go through this change. Use their guidance to help you find what works for you! We are going to change our programming to better reflect the goals that we hear people are trying to accomplish. We are also going to create a more robust track instead … Read more
I recently listened to a 4th Pull Podcast with Sam Dancer where he talked a bit about being a “Smart Athlete”. This is something that stuck with me long after the episode was over. The Smart Athlete is one that will show up near the top of the leaderboard in the day-to-day WODs. They are … Read more
Everyone has a few reasons as to why they are coming to the gym. We all want to feel and look our best. Some people want to deadlift the world. Others would kill for just one freaking pull up. But in the end, not matter what your goal is it comes down to enjoying and … Read more
At CrossFit Federal Hill our coaches pride themselves on giving you the best quality coaching. We work to give you a personal feel in group sessions. You are welcome to seek us out for help before or after class. But, if you really want to dig in and make specific improvements in certain movements or … Read more
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