Workouts

WOD 3 Minutes on 1 Minute off 200 M Run 10 Burpees Max Hanging Power Snatch 3 Rounds Rest 4 Minutes and lower the weight 3 Minutes on 1 Minute off 200 M Run 8 Burpees Max Power Snatch 3 Rounds Fitness: 95/65 (75/55) Performance: 115/75 (95/65) Open: 135/95 (95/65) DRIVE – CFH 5:30pm For … Read more

Strength WOD Front Squat 3/3/3/3/3 (same weight across) WOD 12 Power Cleans 12 Front Squats ___ Double Unders 3 Rounds Fitness: 115/75 (50 Doubles) Performance: 155/105 (75 Doubles) Open: 185/125 (100 Doubles) DRIVE – CFH 6:30pm Every 5 Minutes for 25 Minutes 400 M Run 15/12 Cal Ski 10 Burpees Max 1 Arm DB Hang … Read more

Skill WOD Muscle Up Cycle  If you had MU’s before the cycle 4 MUs Every minute for 7 minutes (scale down if need be) OR 5 Horizontal Ring to chest pulls (on low rings, pause for 3 seconds) 5 Chin ups 5 Turn overs on the low rings (make them aggressive with feet on the … Read more

Unfortunately, attendance for DRIVE30 has not improved. For the time being we will be cancelling DRIVE30 at CrossFit Harbor East. We apologize for the inconvenience and promise that we are working on an alternative noon offering for Tuesday and Thursday to be implemented within the next few weeks. Should you have any questions, please email … Read more

Strength WOD Push Press – Take 15 minutes to complete: 2/2/2 (same weight across, get as heavy as possible) 10/10/10 (drop the load and try to maintain the same weight across) WOD 15 Deadlifts 30 Single Arm DB Push Press (15 each side) 400 M Run 3 Rounds 15 Minute Time Cap Fitness: 155/105 Performance: … Read more

CFH OPEN GYM 9-12 CAPACITY CLASS 9AM CFHE OPEN GYM 1-3  

“Daniel” For Time: 35 Pull-Ups 400 Meter Run21 Thrusters (95/65)800 Meter Run21 Thrusters (95/65) 400 Meter Run 35 Pull-Ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th. To Daniel’s family and friends, we express our sorrow; to his … Read more

Partner WOD 10 Minutes Max Cals on Rower (partner holds Plank) 10 Deadlifts 10 Box Jumps Overs 10 Rounds (10 total rounds, one person completes a round then the next person completes a round) 10 Minutes Max Cals on Rower (partner holds Plank) Fitness: 155/105 Performance: 185/125 Open: 225/155 Working out is more fun with a friend!

Strength WOD Every 2 Minutes for 14 Minutes 2 Clean and Jerks (build up in load) WOD 3 Burpees over the bar 3 Clean and Jerks 6 Burpees over the Bar 6 Clean and Jerks ….Climb the ladder for 9 minutes Score = total reps Fitness: 95/65 Performance: 115/75 Open: 135/95 DRIVE – CFH 5:30pm … Read more

Strength WOD Front Squats 5/5/5/5 (build up in load) WOD 30 KB Swings 40 Sit Ups 50 Weighted Walking Lunges (hold two dbs or kbs in each hand) 60/50 Cal Row 2 Rounds 22 Minute Time Cap DRIVE – CFH 6:30pm 15/12 Cal Row 15 Wall Balls :30 Second High Plank 15/12 Cal Row 15 … Read more