CrossFit Federal Hill

Hey CF community! We are looking to unload this tall, handmade work table and three 10lb med balls. Make us an offer!

Smile it is Tuesday!

Free Oly returns this week at Crossfit Harbor East! Meeting Thursday nights at 6:30pm, come join Coach Jamie and Coach Carey for 4 sessions (6th, 13th, 20th, and 27th)! Hope you can make it!

Anyone else feel like this week just flew by? Seems like Murph was just yesterday! If anyone missed on Murph and is inching to give it a go, rumor has it a group will be hitting the workout at CFHE during open gym on Sunday. That being said, keep in mind that we will be retesting out 1RM clean & jerk on Monday! Pick your priority, we promise either way your going to get an incredible workout!

Murph is this Monday! This is a long workout for most. Somewhere between 40-70 minutes in duration. And it's supposed to be hot & Sunny here is Baltimore City. We highly recommend that athletes begin hydrating now. When we fail to prioritize hydration, our performance suffers. it often leaves us feeling slow, tired, or weak. Take this weekend and start keeping track of your water intake. Your goal should be approximately 1/2 your body weight in oz of water per day at minimum.

What’s the ®? A simple way to measure quality in the diet. Eat 800 grams (by weight) of fruits and vegetables per day. No other foods are eliminated in the challenge. Eat the macros you want. Eat the fruits or veggies you like. Challenge dates are June 3rd - June 30th. Cost is $25 per person or $40 per person plus 2 InBody Scans. Sign up on the WhiteBoards in the Gym by June 2nd. More information available on the blog.

Throw back Thursday to & Ed Sui looking strong on Snatches!

Keep your squats low and your standards high. Last heavy week of our clean and jerk cycle! Next week we de-load, and then the following week we retest! While it might be tempting with high percentage work to try to max out, try to stay focused on the task at hand and use this as an opportunity to really dial in on form.

June 15th, we are sad to announce will be Coach David's last day at Industry Athletics as him and his wife Tessa will be moving to Texas. He would like to invite athletes to come join him for a going away WOD like no other that Saturday (6/15) at Noon! More details can be found in the facebook event, DM us if you have any questions. Hope you can make it to hear coach David welcome you to the first day of the rest of your life one final time!

Next Monday, May 27th all regularly scheduled classes are canceled. Instead we will be hosting two opportunities (10 & 11am) at both locations for athletes to take on our memorial day tradition of Murph! Come join us at we remember and honor the service men and women who have fought for our freedom! Coaches will be on site and happy to help athletes come up with any modifications and progressional options needed.