Workouts

Mobility WOD :30 Each Leg Pigeon Pose on a Box 10-15 Bent Over Y’s (use 2.5s or 5’s) :30 Bench or Box Thoracic Stretch 3 Rounds WOD 6 Power Snatch 8 Box Jump 10 KB Swings 12 Cals on the Rower 10 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 CFH focused before 18.2

Strength WOD Front Squat 5/5/5/5/5 (50-60% de-load) WOD 16 Wall Balls 8 Toes to Bar 6 Burpees 14 Minute AMRAP   Burpees!

Coming April 3rd – Barbell Club with Jamie and Carey!   Host Gym – CrossFit Harbor East – Members from both gyms are welcome to participate! Industry Athletics is pleased to announce Barbell Club launching April 3! This 3x per week program will help athletes of all proficiency levels develop their weightlifting strength and technique. … Read more

Strength WOD Every 3 Minutes for 12 Minutes 10 Strict Pull Ups 10 Single Arm DB Strict Press (10 each side) 20 Banded Tricep Push Downs WOD 10 Hanging Power Cleans 50 Double Unders 5 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105 Megan setting up for a heavy clean during 18.2.

CFH: Open Gym 9-12 Come get your sweat on this Sunday morning!

Strength WOD 3 Push Jerks x 6 sets WOD 15 Wall Balls 10 Hanging Power Cleans 9 Minute AMRAP Fitness: 95/65 Performance: 115/75 Open: 135/95 DRIVE 0-15 Minutes 10 Rounds for time 30 Single Unders 10 Wall Balls 5 Burpees 15-25 Minutes 30 Single Unders 10 Bentover DB Rows 5 Pull ups Melissa looking solid … Read more

Strength WOD Take 12 minutes to find a heavy Clean WOD Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Fitness: Goblet Squats 53/35 Performance: Goblet Squats 70/53 Open: Two DBs 50/35 Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Those who ring row together, get stronger together.

Mike working hard on the rings.  Mike is part of this month’s Committed Club.  Being only 28 days, February was a tough month to get to at least 20 classes, and he exceeded that!  Way to go Mike!   Congratulations to our February Committed Club Members.  These people attended (and signed into!) 20 or more … Read more

Skill WOD Spend 10 minutes working on Handstand Push Ups WOD 4 Russian KB Swings 4 Sit ups 4 1 ARM DB Push Press (switch however you want) 40 Double Unders 20 Minute AMRAP Add two reps each around to everything except the double unders.

Great job on 18.1! We had a great turn out on Friday night at Federal Hill and Harbor East. Make sure to keep up the hard work throughout the next 4 weeks! Below is the breakdown of the intramural points after Week 1. Keep up the good work team! Top 3 Rx Male & Female … Read more