Workouts

WOD Every 2 Minutes for 12 Minutes 5 Deadlifts 7 Ring Dips 14 Reverse Lunges (holding KBs or DBs in each hand) Skill Work  10 Right Leg Glute Bridge :40 Second D Ball Carry (hug at chest or below) 10 Right Leg Glute Bridge 1:00 High Plank 3 Rounds Today we start with a strength … Read more

  Nutrition does not have to be complicated.  There is no secret pill or juice that is going to instantly get you to your goals but consistency, time, and dedication WILL.   Whether I am working 1:1 with a client or a group during a challenge we discuss healthy habits.  So what are the healthy … Read more

WOD Every 8 Minutes for 32 Minutes 800/600 Meter Row 15 Burpee Box Jumps 18 Pull ups Fitness: 18 Pull ups Performance: 18 Pull ups Open: 18 Chest to Bar Ashley getting that chest to bar!

Strength WOD Front Squats 2/2/2/2/2/2 (same weight across) WOD 20 Air Squats 6 Hanging Power Cleans 6 Push Press 9 min AMRAP Fitness 95/65 Performance: 115/75 Open: 135/95 Brittany in a solid set up for her Snatch.

CFH Open Gym 9-12 Tara with that focus…

Hey Harbor East Crew! In an effort bring more Nutrition into the gym we want to give away a few InBody scans.  We will have 9 time slots open.  Coach Brittany showing her personal progress! Curious to know your body composition?  Looking to make enhancements to your nutrition?  Coach Brittany is scheduling 15 mins appointments … Read more

Skill WOD 10 Ring Rows 10 Single Arm Dumbbell Rows 10 Bird dogs 3 Rounds WOD 20/15 Cal Row 15 Power Snatch 15 Burpees 3 Rounds Fitness:75/55 Performance:95/65 Open:115/75 DRIVE 30 Sit Ups 30 Walking Lunges with DB Overhead (switch every 15 reps) 100 Single Unders 3 Rounds Rest 3 Minutes 15 Ring Rows 15 … Read more

A special shout out to our February Foundations Graduates!  Be sure to make them feel welcome if they show up in the same class as you.  You’ll recognize them by their killer biceps… Glenn, Caleb, Angel, and Jared!

WOD 18.1 20 min AMRAP 8 Toes to Bar 10 Hang DB Clean and Jerks 14/12 Cal Row Brittany working through 17.1.  What will this year’s Open bring?!   Friday Night Lights will be going down tonight at CrossFit Federal Hill.  Members from BOTH gyms are encouraged to come out and participate in 18.1 with … Read more

Strength WOD Every 2 Minutes for 12 Minutes 5 Deadlifts WOD 30 Wall Balls 15 Sit ups 10 Minute AMRAP Jamie looking solid at the top of her deadlift. The CrossFit Open begins this week!  Read about Industry Athletics’ Friday Night Lights event here.  It’s not too late to sign up and join the fun!