October 2017

Strength WOD

Front Squats
(Same weight across, try to make 100% of your 2 RM Hanging Squat Clean)


1 Arm Alternating DB Snatch
40 Air squats after each set
End with Air squats
Fitness: Light Weight DB
Performance: 50/35
Open: 50/35 (Goblet Squat 35/26)
The strength WOD here ties into our cycle.  Do your best to hit a heavy load across.  This will get you comfortable squatting the load you are going after in a hanging squat clean.
For the DB Snatch, come from the ground just like the Open.  BUT, unlike the Open, DBs should not be dropped.
Brittany looking focused as she approaches the bar.

Strength WOD

Clean Pulls 3/3/3/3/3

20 second L sit (boxes, rings or dips bars)


Power Clean
Bar Facing Burpee
Fitness: 115/75
Performance: 135/95
Open: 155/105
Clean pulls are not something we will do a ton of but they are an important part of the hanging squat clean cycle.  The load should get up to something that is close to or above your 2 RM hanging squat clean.
The WOD should be fast and will be one we test again.  The cleans do not need to be unbroken, but they should be in big sets.  The burpees should be hit at a speed that can be maintained.  Not sprint and die, sprint and die.
Morning class with a solid set up.


Fight Gone Bad
1 Minute at each station for 3 Rounds…
Wall Balls
Sumo Deadlift High Pull
Box Jump
Push Press
*1 Minute Rest following each Round*
Fitness: 45/35 (20 inch step ups)
Performance: 75/55 (20)
Open: 75/55 (20)
Coaching tip: Fight Gone Bad is a CrossFit benchmark WOD designed to simulate the intensity of a mixed martial arts fight. This workout tests mental toughness as much as it does your endurance. The workout is scored as total repetitions so try with each movement try to plan accordingly and hit around the same number of reps per minute across all 3 rounds. In other words, don’t blow it out of the water your first round- keep a steady and consistent pace throughout.
**Please DO NOT DROP THE BARBELL TODAY. We have over 50 Dead bumper plates from people abusing them. The max load on the bar today is 75 pounds, lower the bar to your waist then set it down. No prizes for first place, only hugs for following the rules. **
The crew out for a run!


8 min AMRAP
20 Cal Row
20 Push Ups

Rest 1 minute

8 min AMRAP
10 Pull ups
10 Burpees

Rest 1 minute

8 min AMRAP
20 Reverse Lunges (use KB or DB in goblet position)
20 Single Arm DB Press

*Do not drop the DB*

Nothing says Saturday like a good workout with burpees

CFH/CFHE Halloween Throwdown!

If you are not participating in the throwdown, feel free to come by and watch or help out.  This is our biggest event of the year!  Don’t miss out!

There will only be one class at both CrossFit Federal Hill and CrossFit Harbor East – Both DRIVE at 8am.  Come get it in early!

Our 2016 Throwdown Podium!

Gym News: There is only one DRIVE class Saturday, 10/28, at CFH & CFHE at 8am. All other classes have been canceled for the Halloween Throwdown.


10 Deadbugs
10 Glute Bridges
10 Partner Glute Ham Raise
3 Rounds


10 Pull ups
20 1 Arm DB Push Press (10 each arm)
30 Steps DB on the Shoulder Walking Lunge (15 each leg)
4 Rounds
 The same weight should be used for push pressing and lunges.
Form is everything, especially with lunges.

Lower Back Pain 



A lot of athletes come to me complaining of lower back pain. This article is not a cure-all, not for chronic back pain, and not a cure for a true injury. But sometimes, that lower back pain can be cured by the magical powers of stretching. Lower back pain is experienced by the most sedentary of people as well as the most active. A lot of times, pain in your lower back isn’t even due to your lower back. It can be the effect of tight hips, tight hamstrings, or lack of core strength.

For us CrossFitters, lower back pain is caused by “any weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements that produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur.”

Ever run out of class before stretching? Get to class a few minutes late and miss the warm up? Sometimes a workout strains your body more than others. This may require extra stretching afterwards and even the next day. Do you ignore it and go about your day? Here are a few simple stretches for you. Twenty minutes of your day will relieve your back pain as well has put you in a healthy and safe place for future workouts.


Stretch Your Hamstrings:

  • Lay on your back with one leg straight out in front of you and the other propped up on an upright. If you are really flexible, use a band to pull back your top leg. Hold for 30-60 seconds on each side. Repeat 2-3 times.
  • Sitting up with your legs straight out in front of you, reach for your toes. If you can only reach mid-calf, stop there. Hold for 1-2 minutes. You should feel yourself slowly falling lower into position. Repeat 2-3 times.

Stretch Your Hips:

  • Pigeon Stretch: My personal favorite. Bring one leg between your hands with your knee at a 90-degree angle. Your other leg should be straight out behind you. Do your best to keep your front shin parallel to your hips. If you are really flexible, lower your chest to the floor. Hold this position for 1-2 minutes on each side.
  • Couch Stretch: Up against the wall (or couch, or door…) prop one knee on the floor, use an ab-mat or pillow to support the knee, with the front of your foot on the wall. Your supporting foot will prop you up on the floor. Keep your hips as straight as possible as to not throw your hips out of whack. Hold for 1 minute on each side. Repeat 2-3 times.

Release the Pressure:

  • Lay on your back with your butt up against a wall. Legs should be up against the wall at a 90-degree angle to your body, feet facing the ceiling. Not only will this help with blood flow but will help relax the muscles of the lower back. Hold this position for 5-10 minutes at a time.
  • Keep your core engaged. All the time. As you walk around, when sitting at your desk, during your workouts, wherever – whenever. Simply keeping your core engaged as much as possible will take pressure off your back and strengthen your core.

You don’t have to do all of these everyday. If you only have 10 minutes, choose 1 or 2 stretches to complete. The best part, you can do these anywhere; at the gym, at home, even in your office!

Sign up today for the Healthy Through the Holidays Nutrition Challenge.  Click here for more information and to sign up!


Take 12 minutes to Find a heavy Power Snatch


“Isabel “
30 Snatches for Time
Fitness: AMRAP in 6 minutes 6 Power Snatch (18 Bar Hop Overs)
Performance: 135/95
Open: 135/95
Coach Geo showing us a great full extension in a snatch.