Beginning NEXT THURSDAY, January 18th, we will be launching Bring A Friend Thursday.  This will happen a couple times a month (dates TBA); you will be able to bring a friend with you to WOD.  The workout will be designed for people of all abilities – more of a body weight, DRIVE style workout.  There will be a link on the blog to share with your friends so they can sign up ahead of time.  Now is your chance to bring in that friend who was always too hesitant, slightly nervous, or just thought you were crazy for loving the gym so much.  Start spreading the word!

Skill WOD

8-10 Strict Pull Ups
10 Banded Pull Aparts
10 V-Ups
4 Rounds


5 Minute AMRAP
10 1 Arm DB Push Press (each arm)
10 Burpees
10 Sit Ups
Rest 2 minutes
5 Minute AMRAP
8 1 Arm DB Push Press (each arm)
8 Burpees
8 Sit Ups
Score = Total Reps
Friends who V-Up together, get stronger together.
Save the Dates:
Saturday, January 20th:
Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party!  Sign up through this link.
Thursday, January 25th:
Coach Brittany will be launching her Nutrition Challenge.  Find more information and sign up through this link.
Saturday, January 27th:
If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!