September 2017

  Mobility. In my mind, there are only two types of people when it comes to this topic. People who work on mobility, and people who don’t. It’s as simple as that. I believe this is one of the absolutely, most underrated and most under-valued areas in CrossFit. In our 60 minutes a day, depending on the WOD, we spend 15-30min warming up, mobilizing, and stretching in a variety of different ways working towards being as warmed up as possible for that day’s tasks. So, that means if it’s snatches we work a lot on shoulder mobility, some lower body (ankles, hips,...

Today is a day in which we are called to remember the heroic sacrifice of those involved in the attacks on our nation on September 11, 2001. Although to some a workout may seem like a small way to honor those who gave their lives on this day, it is a gesture in which we remember and honor all those who died on this day and in service to others. It is a way in which we put our brief discomforts aside, using them as a way to honor those who can no longer be with us. It’s a way that as the CrossFit Federal Hill community we can come together and honor some of our nation’s heroes.



800 M Run
9 Front Squats
11 Hanging Power Cleans
3 Rnds
Fitness: 115/75
Performance: 155/105
Open: 175/115
One Special Community…