Friday 1.18.19

by Admin | January 17, 2019 | WODs and News | 0 Comment

Mel

 

"Viper"
3 Rounds
50 Double Unders
40 Wall Balls (20#/14#)
15 C2B

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Thursday 1.17.19

by Admin | January 16, 2019 | WODs and News | 0 Comment

Jay and Lance

 

"Ice"
4 Rounds
1 min of:
Bike
DB Box Step ups (50#/35#)(2DBs)
KBS (50#/35#)
Rest

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Wednesday 1.16.19

by Admin | January 15, 2019 | WODs and News | 0 Comment

Matt Shrout

 

Clean/Hang Clean
8 rounds 
12 minutes to complete

"Havoc"
5 min AMRAP
25 Squats
10 T2B

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Tuesday 1.15.19

by Admin | January 14, 2019 | WODs and News | 0 Comment

Mike Newman

 

Open 13.2
10 min AMRAP
5 Push Jerks (115#/75#)
10 Deadlifts (115#/75#)
15 Box Jumps (24"/20")

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Monday 1.14.19

by Admin | January 13, 2019 | WODs and News | 0 Comment

Bruce and Piper

 

"Zap"
3 Rounds
200m Row
25 Burpees over the bar (lateral)
25 Power Snatches (75#/55#)

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Sunday 1.13.19

by Admin | January 12, 2019 | WODs and News | 0 Comment

Coach Joshua

 

"Blaze"
3 x 3 min AMRAP
5 Thursters (75#/55#)
10 T2B
15 KBS (%3#/35#)
Rest 2 minute between AMRAPs
Pick up where you left off

News

All classes are on as scheduled today!

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Saturday 1.12.19

by Admin | January 11, 2019 | WODs and News | 0 Comment

Steve H.

 

"Hawk"
15 min AMRAP
5 Devil Presses (50#/35#)
10 DB Box Step ups (24"/20")(50#/35#)(2DBs)
*Switch Partners each round

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Friday 1.11.19

by Admin | January 10, 2019 | WODs and News | 0 Comment

Rachel W.

 

"Malibu"
40/30 cal Row
40 Deadlifts (115#/75#)
40 Pull ups
40 Front Squats (115#/75#)
40 Burpees

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here


Thursday 1.10.19

by Admin | January 9, 2019 | WODs and News | 0 Comment

Morgan

 

"Turbo"
4 Rounds
30 sec on: 30 sec off
Bike
KB SDHP
Candle Sticks

News

New 6 week Winter Nutrition Challenge with E4 Nutrition!
January 28- March 10th
Kick off on January 26th
More info hereSign up at the gym or email kerri@e4-nutrition.com with any questions

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Bring a Friend Thrusday is this week!!  DM your bestie and get them out!


Wednesday 1.9.19

by Admin | January 8, 2019 | WODs and News | 0 Comment

Jeff

 

"Nitro"
10 min AMRAP
3 Power Cleans (185#/115#)
10 HSPU
10 Box Jumps (24"/20")

News

Interested in doing a competition? Battle of Baltimore hosted by our friends at CrossFit Federal Hill is a great one! Check out more info or sign up here

Bring a Friend Thrusday is this week!!  DM your bestie and get them out!