Workouts

Strength WOD  Bulgarian Split Squat with DB’s (8 on each leg) 30 Second Hollow Rock 4 Rounds WOD 20 Pull ups 20 Box Jumps 10 DB RDLs (3 seconds down, 3 seconds up) Rest 1 Minute 4 Rounds Stay flexy.

WOD Every 2 Minutes for 10 Minutes 10 1 Arm DB Push Press (10 each arm) Max Doubles Directly into 20 Sit ups 15 Push ups 20 KB Swings 5 Rounds Fitness: 35/26 Performance: 53/35 Open: 70/53 Check out this video for some great push up progressions for today’s WOD!

Strength WOD Back Squat 8/8/8/8 (same weight across, 65-70% of 1 RM) WOD 30 Wall Balls 15 Power Cleans 10/7 Cals on Assault Bike 30 second rest 3 Rounds Fitness: 95/65 Performance: 115/75 Open: 135/95 Ross using all of the weights on his back squat…

CFH: Open Gym 5:30-7:30PM Capacity Class 5:30PM Be sure to reserve your spot ahead of time! Due to Level 1 It’s Sunday.  Come in, stretch, work on a weakness.

WOD In Teams of Three: From 0-10 Minutes 15 Toes to Bar/15 Sit ups Max Push Press Rest From 10-20 Minutes 25 KB Swings Max Burpees Rest From 20-30 Minutes Row 250 Meters Max Goblet Squat Rest **Rotate each station when the person on the Row or KB Swings is done with the work.  Score … Read more

Gabby has been a member of CrossFit Harbor East for about 6 months.  This year she made two goals for 2018.  It’s April and she’s accomplished both of those goals: a 300# back squat and strict pull ups.  Read about her hard work and road to success! My two fitness goals for the year this … Read more

Strength WOD Take 10 minutes to find a heavy set of 5 Hanging Power Cleans WOD 400 M Run 20 Wall Balls 10 Hanging Power Cleans 5 Rounds Fitness: 95/65 Performance: 115/75 Open: 135/95 Coach Chris looking strong and focused. Federal Hill will be closed this weekend due to a Level 1.  All Industry Athletics … Read more

WOD 15 Burpees 15 BW Deadlifts 21 Box Jumps 3 Rounds Rest Skill WOD 6 Single Leg DB RDL 10 Glute Bridges 30 Second plank each side 3 Rounds Austin with those post-WOD feels. Federal Hill will be closed this weekend due to a Level 1.  All Industry Athletics members are welcome to come workout … Read more

WOD 25 Air Squats 20/15 Cal Row 20 KB Swings ____ Pull ups Rest 1 minute 5 Rounds Fitness: (35/26) 10 Pull ups Performance: (53/35) 12 Pull ups Open: (70/53) 15 Pull ups Fez dominating his chest to bar in the Open! Federal Hill will be closed this weekend due to a Level 1.  All … Read more

  BIG CONGRATS TO THE CHAMPS OF YOUR 2018 INTRAMURAL OPEN… … … 24KG MAGIC!! Final score totals: 1st Place – 24KG Magic- 290 2nd Place- Dave Castro Hates you and He’s always open about it- 257 3rd Place- Met Con Artist- 248 4th Place- #Freedom- 224   18.5 Winning Selfie : Metcon Artists