Workouts

Skill WOD Muscle Up cycle  (5 Reps) 2 Ring Pulls to chest then 1 Transition (See Video)  (5 Reps) 5 Kips into 5 Strict Ring Pull Ups 4 Rounds Pull Up cycle  1 Negative as slow as possible Directly into 10-15 Seated Barbell Pull ups 10 Underhand grip barbell rows 4 Rounds WOD 4 Power … Read more

Earlier this year, a notification from the Veteran owned company, GoRuck, came across my news feed announcing that they would be hosting the inaugural 50+ Mile Star Course in none other than our beautiful nation’s capital. GoRuck is a company built by Special Forces Green Berets that designed rucks that could be utilized in both … Read more

Strength WOD  Push Press 4/4/4/4/4 (after your last set drop the weight by 50% and complete 30 seconds max reps, 30 seconds rest, 30 seconds max reps)  WOD 30 Air Squats 20 Push Ups 10 Toes to Bar 5 Rounds Cash out: 400 M Run 15 Minute Cap DRIVE – CFH 6:30pm 10 Minute EMOM … Read more

CFH Open Gym 9-12 Capacity Class CFHE Open Gym 1-3 Putting in work on the 4th at Harbor East!

WOD 50 Goblet Step Ups (DB or KB) 40 Sit Ups 30 Power Cleans 40 Goblet Step Ups 30 Sit Ups 20 Power Cleans 30 Goblet Step Ups 20 Sit Ups 10 Power Cleans Fitness: 95/65 (115/75) (135/95) Performance: 135/95 (165/110) (185/125) Open: 135/95 (165/110) (185/125) DRIVE 400 M Run 10 Burpees 12 DB Front Squats … Read more

Skill WOD Muscle Up cycle  5 Negative Muscle Ups 5 Pause Ring Dips on the high rings (2 second pause at the top and bottom) (do a muscle up or jump into a muscle up) – 3 Rounds Pull Up cycle  4 reps of 3 Second Chin over bar hold then 90 degree chin over … Read more

Strength WOD 10 Back Squats Every 2 Minutes for 12 Minutes (same weight across) WOD Buy In: 30 Box Jump Overs 25 Wall Balls 10 Deadlifts 3 Rounds Cash Out: 30 Box Jump Overs Fitness: 155/105 Performance: 185/125 Open: 225/155 DRIVE – CFH 5:30pm 0-10 1 Minute on, 1 Minute off Max Cals on Ski … Read more

Congratulations to our June Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of June.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Ashton Hyde 32 Fernando Elizalde 27 Mallory Beck 21 Jessica Konigsberg 21 Yuriy Mamed-Zade … Read more

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, … Read more

Hey Team! DRIVE30 is our 30 minute express class at CrossFit Harbor East.  We run it from 11:30 am to Noon on T, W, and TH.  It started strong with 6-10 people in each class.  Currently it is down to 1-2 people in each class. Cast your vote by showing up or emailing us about … Read more