The week of September 10th through 14th, Crossfit Federal Hill will be hosting a free week long foundations program, meeting Monday, Wednesday & Thursday at 7:30pm. Each session will be 1 hour in duration and include a group workout. This program is designed to help introduce athletes to the foundational movements found in Crossfit. The class will be lead by Coach Davidson and Owner Geo Rockwell. The two of them have come up with a curriculum that will set athletes up for success as they begin their Crossfit journey, while also having fun.

This program will be limited to 10 athletes, so as to ensure that all athletes get the right amount of attention, cues, and critiques while learning each movement. Athletes will learn squats, presses, olympic lifting, and gymnastics all under the supervision of our trained fitness professionals. This program is also limited to athletes who are able to attend all 3 sessions: Monday, Wednesday & Thursday. Please do not sign up for the program if you can only attend 1 or 2 sessions, as this takes a spot away from another athlete.

Ten days later, from September 24th to September 28th, we will be hosting the same program at Crossfit Harbor East. The time, duration and model of the classes will be identical to those hosted earlier in the month at Federal Hill. The only difference in the program will be the locations and the lead instructors. The Harbor East Free Foundations will be lead by Coach Nicole and Owner Geo Rockwell.

We have never offered a free foundations program before, so don’t miss out on partaking in one of these 2 incredible opportunities! To sign up, please use the links below! 

Federal Hill Free Foundations

Harbor East Free Foundations

& If you have any questions, please email or  




AMRAP in 6 Minutes
400 M Run
3 Rounds of Cindy
Max Wall Balls
Rest 2 Minutes
AMRAP in 6 Minutes
400 M Run
2 Rounds of Cindy
Max Wall Balls
Rest 2 Minutes
AMRAP in 6 Minutes
400 M Run
1 Round of Cindy
Max Wall Balls

DRIVE – CFH 5:30pm

Strength WOD
Every 3 Minutes for 12 Minutes
10 Bulgarian Split Squats (5 each leg)
12 Strict Leg Raises
15 Second all out Sprint on Assault Bike
500/400M Ski Sprint
Rest 1 Minute
30 Dumbbell Z Press (2 DBs)
2 Rounds

Congratulations to our August Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of August.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Fernando Elizalde 28

Jaclyn Sienkiewicz 27

Julia Gilloran 26

Mallory Beck 25

Amber Haske 23

Hilde Li 22

Joseph Dizon 22

Yuriy Mamed-Zade 21

Adam Wasmus 20

Shane Brown 20

Sara Walcott 20

Next time you see them around the gym, give them a high five (or a hug, hugs are great too)!

We do our best to make sure we give credit to everyone who has reached the 20 classes each month.  If you think you should have made the club and don’t see your name, PLEASE reach out and we will right our wrongs!