Strength WOD

3 Sets
Max Unbroken Shoulder Press 75% of 1 RM
Rest 1 Min
Max Unbroken Pull ups
Rest 1 minute

WOD

10 DB Hang Clusters
10 Dumbbell Box Step Overs
200 M Run
5 Rounds
18 min cap
Athletes choice of DB,
same weight for Clusters as Step overs.

DRIVE @ CFH 5:30PM

10 Ring Rows
200 M Run
20 KB Swings
20/15 Ski Cals
30 Air Squats
5 Rounds
30 min Cap

***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

[embed]https://youtu.be/JjQc9u9CwzM[/embed] Thank you to everyone that came out this past weekend for our annual Halloween Throwdown, and to everyone who helped with judging and set up! Also, Congratulations to Team Average Joes on their victory!...

Reminder there are no 7:30pm classes tonight,
Happy Halloween Team!

Strength WOD

Take 20 minutes to find a heavy 1 RM Deadlift

WOD

20/17 Cal Row
20 Push ups
60 Doubles
Rest 1 minute

4 Rounds

Fitness: 120 Singles
Performance: 60 Doubles
Open: 80 Doubles

***Save the Date***
October 31st–  Happy Halloween! There will be no 7:30pm classes this evening.
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

WOD

50 DB Hang Clean and Jerk (25 each arm)
40 Walking Goblet Lunges (db or KB)
30 Burpees
20 Sit ups
10 Bar Muscle ups
20 Sit ups
30 Burpees
40 Walking Goblet Lunges
50 DB Hang Clean and Jerk (25 each arm)

Athletes Choice on DB & KB weight.

DRIVE @ CFH 5:30PM

Every 5 minutes for 30 minutes 
:20 Second Max Assault Bike Sprint
10 DB Deadlifts
Heavy Sled Drag (down and back)
10 DB Power Cleans
Overhead DB Carry (Down and back)

***Save the Date***
October 31st–  Happy Halloween! There will be no 7:30pm classes this evening.
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

TEST DAY

30 Strict Handstand Push ups for Time (6 min cap)
50 Push Ups for Time (6 min Cap)
WOD (RETEST FROM 8 weeks ago) 
Every 3 Minutes for 12 Minutes
200 M Run
10 Hanging Power Snatch
Max OHS
Fitness: 95/65 (hanging clean, front rack lunge)
Performance: 115/75
Open: 135/95

DRIVE @ CFH 6:30PM


WOD
1,000 M Row for Time

(This is a retest, lets get after it!)

Rest then

20 Walking Lunges (holding two DBS)
15 Sit ups
10 Burpees
5 Pull ups
5 Rounds
22 min Cap

 

***Save the Date***
October 31st–  Happy Halloween! There will be no 7:30pm classes this evening.
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

 

As an ex-college athlete, Kelsea had been told by friends and colleagues to try crossfit for years, but it wasn’t until she moved to Baltimore in November 2017 that she finally walked into a box. “I’m ashamed to say it now, but I fought the crossfit ‘craze’ at first. Luckily, curiosity got the better of me and I found myself trying to do the crossfit.com WODs in an LA fitness. One of the first things I did when I moved to Baltimore was join a box and the obsession was immediate. I’ve never been stronger and the community around this...

DRIVE 7 am at Fed Hill
DRIVE 8 am at Harbor East 

 

EMOM for 8 minutes
10 Single Arm DB Thruster (5 each side)
Max Burpee
Rest 8-10
10-18
8 min EMOM
14 Goblet Lunges (hold DB)
Max Sit ups
Rest 18-20
20-28
14 Alt DB Snatch
Max Low Plank Hold
Halloween Throwdown at CFHE starting at 10am
Workouts are on the blog

WOD #1 -"Broomstick Total"  Each team member will pick one lift to find their 3 RM for the day Hang Power Snatch  Hang Squat Snatch  Hang Power Clean  Hang Squat Clean  Beforehand, the team decides which athletes wants to complete which lift. Each athlete completes one movement, not all three (such as Jane will be our “hang power snatch” athlete. At the call of 3-2-1 Go, the first athlete is up – and onto the HPS. This athlete has 4:00 to find their best heavy lift, and can take as many attempts as they would like to in the 4:00 window. Their best lift inside so will count towards the team total. At the 4:00 mark on...

Gymnastics WOD

Every 2 minutes for 18 minutes (3 rnds)
Station 1: Max Muscle ups in 1:00 (or MU progressions)
Station 2: Handstand Walk 20 feet (use partner assisted or wall runs)
Station 3: Accumulate :45 seconds in L sit (use Dip bars)

WOD

8 min EMOM
10 Power Snatch
Max Double Unders
Fitness: 45/35
Performance: 75/55
Open: 75/55
DO NO DROP THE BARBELL TODAY 

**Save the Date**
Saturday October 27th- Halloween Throwdown at Harbor East! More info
Saturday October 27th- CFH closed Halloween Throwdown
Saturday, October 27th Adjusted Hours:
7am Drive @ CFH
8am Drive @ CFHE
10-1PM Halloween Throwdown @ CFHESunday, October 28th Adjusted Hours:
1-3 Open Gym @ CFHE
5:30-7:30 Open Gym @ CFH