100 mile run!

Join Geo as he runs 100 one mile loops around the gym this October! Team!  On Saturday, October 7th I am going to attempt to run 100 laps around the 1 mile gym loop to celebrate 10 years of owning CrossFit Federal Hill. (It is technically 11, but I was injured last year, so I … Read more


Link to Packages It has been almost one month since we launched our IA Recovery room and cold Plunge tub and we are so excited to see members trying it out and feeling the benefits of improved recovery, increased circulation, stress reduction, immunity boosts, and enhanced mental clarity. As we approach the end of our … Read more


Take the Plunge! We are so excited to announce the addition of our XL commercial cold Plunge tub! Our team has been studying the benefits of cold exposure and have put in a lot of work to get the new recovery space started at CrossFit Federal Hill. Below is a list of our protocol to … Read more

Refer a Friend

Fitness is best when shared with friends! Give your friends and family a free drop in class! If they love it and want to stick around, we’ll give you $100 off of one month’s membership. Here’s the deal

Wim Hof Workshop

Hello! Wim Hof Workshop RegistrationI am happy to introduce another Wim Hof Fundamentals Workshop at Physica Medica. Join me to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying … Read more

weakness cycle week 2

The first week of weakness work was a huge success! Great work on coming in and getting after it.  If you missed week one we highly recommend you take this week to test a weakness.  Below are a a few notes about the weakness cycles to help guide you through your training this week. Gymnastics … Read more

Guide To Wednesday Weakness work

For our Wednesday programming we will develop 5 guideline tracks to help assist you in your weakness work! This will give you a foundation to work from each week.¬†Feel free to change and adjust to fit your needs better.¬† We HIGHLY encourage you to hone in and pick one thing you want to get better … Read more


With the CrossFit Open wrapping up just over a month ago, maybe you and most other athletes had some weaknesses exposed. Maybe you recognized a blind spot in your training. Or, maybe you have been aware of this skill or strength deficit for sometime but have had trouble dedicating time to getting better at that … Read more


6 week mobility and stability program free to IA members. Sign Up HERE! Join us for a 6-week Mobility & Stability course. Using bands, kettlebells and bodyweight exercises, we will work to gain full-body movement resiliency by actively accessing joints’ full range of motion. These sessions are meant to identify and address unilateral weaknesses, strengthen movement patterns through … Read more

OUr new cycle begins March 6, 2023!

Now that the CrossFit Open is over, we are ready to launch into our new cycle! Here is what you can expect in classes for the upcoming weeks! Monday: This will be a higher heart rate type of day. We will have at least one mono structural movement in the mix and add intervals some … Read more

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