Proud and beyond happy to call Wendy a member of our community. She was featured in the Baltimore Sun for befriending a 98 year old widow during her last few months alive. People like Wendy and stories like this lift everyone. It has a profound effect on our community and the ones surrounding us. When you see her at the gym give her a hug for being such a caring person. If you want to read more on this story check it out here, Baltimore Sun. Thank You Wendy!...

SATURDAY, JANUARY 27TH AT CROSSFIT FEDERAL HILL Teams of THREE. Mix gender teams are back this year, every team must have at least 1 male and 1 female.  SIGN UP LINK GOES LIVE ON THURSDAY (11/20) AT 9 AM! – BATTLE OF BALTIMORE SIGN UP LINK SCALED AND RX DIVISIONS Each participant gets a T-shirt Cost: $240 per team ($80 per person) There will be 3 Team WOD’s and 3 Floater (short individual) The three team WOD’s and two of the floater WOD’s will be announced a week before the competition. The last floater WOD will not be announced until WOD#1 and WOD #2 are complete, the day of the...

CFH has some exciting news. Coach Brittany will be bringing her nutrition program, FLEX Nutrition to Federal Hill. Over a year ago she started a program at CrossFit Cove and has worked with a multitude of athletes all with varying goals. We will provide you with more details to her nutrition program in January, when she begins accepting new clients. In the meantime we want to make sure you are supported and continue to achieve not only your fitness goals but also your nutrition goals. We are excited to announce Healthy through the Holidays, a 6 week flexible clean eating challenge. This challenge will be team...

It's that time of year again!  Saturday, October 28th from 10am - 1pm.   CrossFit Federal Hill and CrossFit Harbor East Halloween Throwdown! Our Halloween Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for everyone, regardless of how long you have been a member at CFH/CFHE or long you have been doing CrossFit. No matter what your skill level, we promise a great time and WOD’s that everyone, regardless of skill level, will be able to participate in and be challenged by. This event is FREE for all CrossFit...

  Congratulations to our September Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of September.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Corryn Wheatly 21 Fernando Elizalde 20 Fez Mabaquiao 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...

One last blog article from Coach Alexa as she takes on her new adventure.   There is a phrase that I run into coaching that makes my blood curl. It is my least favorite thing to hear an athlete say. That phrase is “I can’t.” There have been countless times I have been coaching someone, offered a challenging but do-able modification or progression that I am certain the athlete is capable of doing, that will take them to the next level, to be told “I can’t.” Coaches care. We care about your growth as athletes and as people. We put in the time...

  Mobility. In my mind, there are only two types of people when it comes to this topic. People who work on mobility, and people who don’t. It’s as simple as that. I believe this is one of the absolutely, most underrated and most under-valued areas in CrossFit. In our 60 minutes a day, depending on the WOD, we spend 15-30min warming up, mobilizing, and stretching in a variety of different ways working towards being as warmed up as possible for that day’s tasks. So, that means if it’s snatches we work a lot on shoulder mobility, some lower body (ankles, hips,...

Austin looking 'Committed'   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! Attendance was huge this month!  There were many people that were just 1 or 2 classes away from making the club.  Keep up the good work Team! Austin Johnson 23 Maria Mojica 23 Mallory Beck 23 Jessica Konigsberg 22 Shana Conneely 22 Abby Stewart 22 Alex Hall 21 Fez Mabaquiao 20 Skylar Sklar 20 Ross Moody 20 Amber Haske 20 Next time you see them around the gym, give them...

  If a workout has built in rest for 30 seconds, 1 minute or 2 minutes do you have a plan of attack? How do you make the most of that rest period so it does not feel like 5 seconds.  There are few a things you can do to optimize your rest period to help you recover faster and feel better.  These tips are also not earth shattering.  There is not a special green juice you drink that will increase recovery and help performance.  These tips and tricks are like most things in life.  The more you use them, focus...

  That is the question I will attempt to help you answer in this article. When done well, butterfly pull ups look really cool and they will help you to move quickly and efficiently. For competitors, looking cool and moving fast is essential. For most of us who are just looking to get stronger and not compete, really well done kipping pull ups may serve you and your fitness goals better. About 4 years ago I got my first strict pull up ever in my life. It was a momentous occasion. Shortly after that I began to use kipping pull ups in...