Workouts

Free CPR and AED Training When: Saturday, May 12, 2018 @ 12:30pm Where: CrossFit Federal Hill Who: Open to all age 13 and up Why: Take 1 hour of your life to learn how to save a life! Taught by physicians from University of Maryland Emergency Medicine How: Register through this link. Why is this important? … Read more

WOD 60/50 Cal Row 30 Ring Rows Rest 1 minute 60 KB Swings 30 Push ups Rest 1 minute 60 Doubles 30 DB Deadlifts Rest 1 minute 2 Rounds Row, row, row your erg…

WOD 8 Hang Power Cleans 8 Burpee Box Jumps 6 Rounds Rest 3 minutes 8 Push Jerks 8 Burpee Box Jumps 6 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105 DRIVE (5:30 pm at Fed)  Every 5 minute for 25 minutes 400 M Run 20 1 Arm DB Overhead Walking Lunges (10 Each Arm) 20 Push … Read more

We are holding a Beach Volleyball class on Sunday, May 20th from 10am – noon for Industry Athletics members at Baltimore Beach on Key Highway.  If you’ve ever wanted to learn the basics of the game, already play and want to work on some skills or just want to get out in the sun for … Read more

DRIVE30 launching Tuesday May 8th. This is a half hour DRIVE class hosted at Crossfit Harbor East every Tuesday and Thursday from 11:30am- Noon. DRIVE is a 45-minute high intensity group class without barbells led by an experienced group of coaches designed to target clients of all fitness levels. DRIVE30 cuts the class time down to 30 minutes … Read more

Strength WOD Back Squats 3/3/3/3/3 (Same weight across. 75-80%) WOD Every Minute on the Minute for 10 Minutes 7 Thrusters Max Pull ups Fitness: 45/55 Performance: 95/65 Open: 115/75 Smile!  It’s Monday and you Get to workout today!

CFH: Open Gym 10-12 No Capacity Class

CFH and CFHE – 8am and 9am CrossFit Class only! (No DRIVE) The coaches will be doing a weekend long summit to learn and grow to help better serve you as an athlete! Running DT 1 Round of DT (12 Deadlifts, 9 Hang Cleans, 6 Push Jerks) (155/105) 400 M Run 5 Rounds

“Hit the Deck”  30 Dball Over the Shoulder 90 Wall Balls Directly into 25 Pull ups 75 Air Squats 2 Rounds Directly into 20 Burpees 60 Double Unders 3 Rounds It’s just as much mental as it is physical.

WOD AMRAP 20 Minutes 12/10 Cal Row 10 Power Cleans 8 Push Jerks Fitness: 95/65 Performance: 115/75 Open: 135/95   Lori showing the men how it’s done!