Pull ups after the baby

We just finished our pulling cycle. Longtime member Emily @emmmmm120 was working on her pull-ups. On re-test day, she set a PR, getting 3 sets of 5 in a row (the most she’d done before was 2!). In her own words, here’s a little about Emily and her CFH journey. Thanks, Emily! We’re so grateful … Read more

Yoga with kelly at IA

IA Athletes, Kelly Hartnett here, and I am ready to bring you some weekly yoga this summer! If we have never officially met before, Hi! 😊 This is your invitation to join me on your yoga mat on Thursday evenings from July 7-August 28 at 6:30pm. This power yoga class will be geared for athletes … Read more

Ski Erg Clinic

We’ve been incorporating the Ski Erg into metcons more frequently lately and often times members have questions about form and pace. This free clinic will help you improve your effectiveness and efficiency on the Ski and allow you to dig into these questions in more details! Click HERE to sign up! Member Kathryn Maitland grew … Read more

Running Clinic

Mechanics, Drills and Considerations for Injury Prevention Sunday, May 1st @ 10:15-12:00 pm  Member Charge: $10Non-Member Charge: $15Sign Up HERE The weather is finally right for everyone’s long-awaited favorite: running WODs! Time to shake out the winter cobwebs and hone in on your running skills. Join Coach Laura along with Jo and Nihal of FX Physical … Read more

Powerlifting Course

Coach Kelsea is kicking off a new course at IA on Tuesday May 3rd: Powerlifting Click HERE to sign up! This course is built to strengthen your back squat, bench press, and deadlift for 8 weeks, by training both the three main lifts and extensive accessory and technique work. The Open is over and it’s the perfect opportunity to … Read more

The Open at IA

Our first Open announcement is days away and here is what we have in store: For most of us at IA, The Open is simply three workouts, each Friday for three weeks, meant to gauge our progress from year to year. More importantly, it is a time of year to come together and have some … Read more

Sundays on the Farm

Each Sunday, check SugarWOD for an upper body workout consisting of a main lift + accessory work. You can choose to come in and do these on your own or grab a buddy (or two) after Capacity Class in open gym and get your pump on! We have kicked off this mini program with a … Read more


Congratulations to our IA Competitors for an inspiring performance at Wodapalooza this year! This January marked the 10th run of CrossFit’s most classic fitness fest, so it was an especially exciting year to celebrate fun and fitness in the Miami sun.  CFH ladies were represented by Megan Wall, Coach Candace Davidow and dearly missed former member Liz Tippitt, aka Kismet. … Read more

IA Charity Event

When: Saturday February 5th 9:00AMHow to Sign Up: Click HERE to sign yourself up. We will be putting you in teams of two! Charity Component: For every pound lifted, IA will donate .05 cents to Umar Boxing, a local Baltimore Charity that exposes inner city youth to boxing to help push them forward in life. … Read more

Gymnastics Course

The Open is Coming! Are your gymnastics skills ready? Candace’s Gymnastics Course might be for you! When: Monday January 10-Monday February 14 (6 Weeks) (*First Open WOD released Thursday Feb 24*) How Much: $240 (2 installments of $120) Athletes must pick ONE track: Pulling Track: Pull Ups, Chest to Bar, Muscle UpsInversion Track: Handstand Holds, … Read more

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