Do want a night off for yourself and your kids?
Of course you do! So sign up for our Industry Athletics Night Out on Saturday February 23rd.  We will put your kids through a rigorous workout and feed them raw meat.

Just kidding! We will play a few games that involve running, throwing, jumping and laughing.  Then we will feed them pizza and put on a movie.

What:  We’ve organized a night of kids physical activities and games. We’ll all share a pizza dinner and then watch a movie.
Where: CrossFit Federal Hill
When: Saturday, February 23rd from 4pm to 8pm
Who: Kids ages 4-12
Cost: IA Members- $20 per child with a 50% discount for additional siblings. Dinner will be provided. Non Members $40 per child with a 50% discount for additional siblings.

RSVP Required. Email Coach David at .
Space is limited so RSVP soon!

CF Strength WOD

Take 10 minutes to Find a Heavy Squat Snatch


10 Chest to Bar pull ups
10 Burpees
3 Squat Snatch
6 Rnds
2:00 Rest

Athletes choice: GO heavy!


Every 2 minutes for 30 minutes
Station 1 – 400/300 Meter Row
Station 2 – 30 Wall Balls
Station 3 – 15 Devils Press
Station 4 – 15 Hanging Leg Raises 3 seconds up then 3 seconds down
Station 5 – 15 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)