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.

Save the(se) Date(s)! Free Oly is returning for a second round this June. Meeting Thursday nights at 6:30pm, come join Coach Jamie and Coach Carey for 4 sessions (6th, 13th, 20th, and 27th) dedicated entirely to Snatches!

Best of luck to Coach Kelsea and Coach Nicole as they take on the GORUCK starcourse in DC this evening. Starting at 9pm, they will have 20 hours to cover 50 miles with a minimum of 10 pounds on their back. If your interested in following their journey, check out their challenge instagram . The event requires them to post periodically to prove they've hit all the required points of interest.

Bumblebees are not designed to fly. With it's body to wing ratio, these insects aerodynamically shouldn't be able to fly and their wings shouldn't be able to keep them in the air. But Bumblebees refuse to accept their limitations. It flies in spite of what it's been told it cannot do. It knows it's strength. Be a Bumblebee. 🐝

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 and at our Facebook Live member meeting.

Memorial Day Murph is just around the corner! Industry Athletics will be tackling Murph on Monday May 27th! Pep Talk will be at 9:30am and be followed by two heat waves (10 & 11am). These heat times will be the only wod times for the day, all other classes will be canceled. Following the 11 oclock heat, we would love to invite athletes to stay and join us for a community potluck! Please bring a side, dessert or drink to share - we will provide the main dish!

Special congratulations to IA member Joe Banno and his beautiful wife on their wedding this past weekend! May this just be the beginning of a wonderful and happy life together.

Hey team, friendly reminder that there is FREE Oly Thursday night (Thursday May 16th) at Crossfit Harbor East with Coach Carey & Coach Jamie at 6:30pm! This will be the last free Oly class for May. The focus will be on clean and jerk! Stay tuned for June's Oly schedule!

Doing ring rows instead of muscle ups in todays workout? Consider using a false grip! In doing so , you will begin to develop skills that will later transfer and help you as you work towards your first muscle up down the road!

Congratulations to IA member Alexa on her wedding this past weekend! We are so happy for you and John! Best wishes for a fun-filled future together!

We are registered for the ® powered by . A fun twist on eating healthy! Stay tuned for more details.

Check out the blog to see who made the April Committed club! All the athletes listed in this post attended and signed into 20 classes or more during the month of April. I wouldn't be surprised if we see some of these names also on the PR board this month. Remember... April Hustle Brings May Muscle!

Shout out and congratulations to Luis for completing his FIRST spartan race of the season. For those who don't know Luis, he is an avid spartan racer. If your interested in trying a spartan race, he's you go to man for training tips and race suggestions! Best of luck on all your upcoming events Luis! Can't wait to hear about them.

Chipper for a Cause is this Saturday and registration is officially closed! Time to release the last piece of the rainbow. Here is the final workout announcement! Best of luck competitors!

“I just love that feeling of a good workout. I love the act of training, not just the end goal. I love the progress you get in the gym, how I feel after a workout and progress that I can measure.” Check out IA's latest blog post to get the inside scoop on Coach Carey's busy schedule, goals, and about how she first came to CFHE!

As the weather gets warmer, we see less shirts on and more sweat angels scattered around the gym. Make sure that as the temperature rises, you are staying hydrated! The more dehydrated we are, the longer that soreness lingers.

Caption this! Also friendly reminder that this weekend, our FREE oly class will be on Wednesday May 8th at 6:30pm. Come join Coach Carey and Coach Jamie at Crossfit Harbor East, this months focus is Cleans!

Last chance to sign up, are you in or are you out?! Come out this Saturday, May 11th to Crossfit Harbor East to support OUTWOD with 90 minutes of fitness fun!

This year we are supporting OUTWOD for Chipper for a Cause. The event is only a few short days a way and by now I'm sure your wondering what the order of events are. It's not uncommon to see rainbow flags at LGBTQ events... and we might have used this for inspiration. ;) Put the rainbow in order to figure out this weekends order

This Saturday is the first ever Chipper for a Cause! 90 minutes of fitness fun benefiting OUTWOD. Grab a partner today and sign up before it's too late. Another workout coming our way soon.

Congratulations to Coach Brittany for getting her first bar muscle up this past week! All your hard work and skill sessions have paid off! Way to go!

Additional details will be released closer to the event. This is the Fourth workout we have announced, however that does not mean this will be the third workout of the day. Anyone have an idea to the order yet? 2 workout left to release!