FRIEND-cember is BACK!

This December, we are helping our community give the gift of motivation to their friends and family! For a special, friendly fee, friends and family of our athletes will get a group foundations course on Monday 12/5, Tuesday 12/6, Thursday 12/8, and Monday 12/12 at 6:30pm. That is four foundations classes to set them up for … Read more

Halloween Throwdown 2022

What could be better than dressing up like an avocado and throwin’ down with 4 of your friends at the gym?! This year, 12 teams of 4 competed in CrossFit Federal Hill’s annual Halloween Throwdown! We were so excited to bring back this awesome community event after 2 years off. Team costumes ranged from the … Read more

Barbell club fall 2022

We are so proud of the athletes that participated in our Fall 2022 Barbell Club. Coach Laura and Coach Ashlee worked with these athletes for 8 weeks towards their specific goals as well as PRing their Olympic lifts. There were many PRs at the lift off on October 27th and it was amazing to see … Read more

Mini games 2022

On Friday, October 21st, CrossFit Federal Hill hosted our first Mini Games community event! Mini Games was designed to celebrate Coach Laura who competed in The Xterra World Championship in Italy in early October. The Xterra World Championship is a full weekend of sport on the prestigious off-road worldwide triathlon circuit in the Italian peninsula. … Read more

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

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