Strength WOD

Back Squats 
3/3/3/2/2
(Build up in load)

WOD

5 Front Squats
15 Sit Ups
30 Double Unders
5 Rounds
Fitness: 10 Front Squats (95/65)
Performance: (185/125)
Open: (225/155)
The WOD should be heavy today.  Clean the bar up and hit 5 challenging squats.  Go directly into sit ups and doubles. 
 
Mike on doubles!

Thursday, January 18th:
Bring a Friend Thursday!  Everyone is welcome to bring a friend to workout with them.  Just make sure they register through these links: Federal Hill / Harbor East
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!

Have you signed up for Coach Brittany’s Nutrition Challenge yet?  Still waiting for that final push?  Check out what past participants have said!

“It gave me added confidence and motivation to decline alcohol, which I later found out irritated a medical condition I had been diagnosed with. I never felt better and have now given up drinking for a healthier lifestyle.”

“I learned how to eat well balanced meals that fueled my body and allowed it to burn fat. I’ve always thought that I ate healthy, but when I started the nutrition challenge, I realized that I wasn’t eating enough carbs and I wasn’t eating enough, period. Letting go of my “paleo” mentality and eating more complex carbs (such as oatmeal, rice, or beans) was the hardest part, but once I decided to trust the process and upped my carb and calorie intake, my body fat just started melting away. The nutritional challenge not only teaches you how to find success, but gives you a template on how to continue when you’re done”

“I have participated in 3 of Brittany’s nutrition challenges.  Each time I sign up, I add a new good habit or eliminate/severely curb a bad habit.  The group really helps to hold you accountable and makes it a lot of fun.   I also began to track and measure my food and this was a big eye opener to how much I should be eating.”

“Four months post-challenge I am still following the healthy habits that I learned during the challenge.  It gave me a good jumpstart to cut out ‘bad foods’ I previously craved.  I also got a much better idea about portion sizes.  Tracking and measuring my food has totally changes how I eat, feel, look and perform at the gym.  I never feel hungry.  And it is totally sustainable!”

 

Strength WOD

Take 10 minutes to find a heavy 1 Rep Hang Power Snatch

WOD

20 Hanging Power Snatch
30 Box Jumps
20 Pull Ups
Rest 2 minutes
3 Rounds
Fitness: 55/45
Performance: 75/55
Open: 95/65
**Do not drop the bar today if you have less than 95 or 65.**
Gabriel with a solid pull!
Thursday, January 18th:
Bring a Friend Thursday!  Everyone is welcome to bring a friend to workout with them.  Just make sure they register through these links: Federal Hill / Harbor East
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!

WOD

From 0-10
50 Sit Ups
100/80 Cals (Rower)
From 10-20
50 Push Ups
100 Wall Balls
From 20-30
50 Russian Swings
100 Air Squats
Wall Balls to start your week off right!
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!

Open Gym 

CrossFit Federal Hill: 9-12pm

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!

WOD

“The 30s”
30 Box Jumps
30 Chest to Bar Pull-ups
30 Kettlebell Swings
30 Front Squats
30 Toes to Bar
30 Push Press
30 Deadlifts
30 Burpees
30 Double Unders
Fitness: 75/55
Performance: 95/65
Open: 115/75

DRIVE

2 Minutes at Each Station:
Row
Air Squats
1 Arm DB Hang Clean and Press
Shuttle Runs
Rest
2 Rounds
 
Start your weekend off on the right foot, surrounded by awesome people!
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!

Have you signed up for the New Year Nutrition Challenge?!?!   No?!?! What is holding you back? Maybe the fact that you may not know me and putting trust in a stranger can be hard, so let me take a moment to introduce myself. I am a girlfriend to an amazing man (with the best accent) and we have a badass dog weighing in at 5.5lbs. I am currently a mother to be, a CrossFitter, and corporate employee gone rogue pursuing my passion of fitness and nutrition.

I was not born a naturally gifted athlete nor did I play competitive sports. I was not blessed with the genetic make up of a six pack and struggled with body image. I remember constantly dieting and never being happy. Post college graduation I found myself severely overweight, out of shape and unhappy. CrossFit was the first step in my transformation, then in 2015 I was introduced to an online nutrition program that taught me balance. I learned how to fuel my body for performance and stopped a negative cycle of under and over eating. But above all, I learned consistency is the key to success.

A few years back, I craved more knowledge and signed up for the Precision Nutrition Certification Course. I then started a nutrition program at CrossFit Columbia COVE where I have worked with numerous CrossFitters of all levels with different goals. I have organized 3 challenges with over 100 participants. In one challenge alone we saw OVER 100lbs of fat LOST and decreased body fat by 32%. Muscle was gained and PRs were crushed!

I now want to share my knowledge with each of you. It is my goal to work as a team to find what you can be consistent with. Take the first step in enhancing your health and sign up for the nutrition challenge or reach out and we can schedule time for a 1:1 nutrition session!!!

Partner WOD

From 0-15 Find a heavy 3 Rep Deadlift
From 15-20 Max Assault Bike Cals
From 20-25 Max KB Swings
From 25-30 Max Wall Balls
Today is a different style of partner WOD.  Some strength work followed by endurance.  One person working at a time on the Assault Bike, KBs, and Wall Balls.
 
Working out is double the fun with a partner by your side…
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!

Finding time to workout over the holidays, even in regular life, can typically be challenge for most people. However, that is not the case for Bryan which makes him our member spotlight this week.
Bryan and his wife, Natalie, welcomed their new baby right before New Years Eve. Yet, Bryan found the time to make it to class or open gym at least 3 times the week following.  We are excited for this new chapter in the Schafer’s life. But we are even more excited for the great example that Bryan is setting for his daughter by making his health a priority.
Congratulations Bryan!! We are grateful for you!

 

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!