Workouts

A huge shout-out to CFH athlete and CFHE’s Coach Nicole!  On top of having a full-time job, coaching CrossFit, and working on her own fitness, she recently earned her Masters Degree in Exercise Science.  Congratulations Nicole!  Next time you see her in the gym, or just walking down the street, be sure to give her … Read more

 WOD 20 Alternating DB Snatch 15 Push ups 15 Box Jumps 10 Toes to Bar 6 Rounds Too bad Katherine and Ed didn’t have any fun this weekend… Saturday, January 27th: If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!

  Shout out to all of the CrossFit Harbor East athletes working hard on their fitness and crushing their personal bests!  Check out some of the amazing accomplishments happening in the gym.  Be sure to write down your PRs, big or small, they are worth acknowledging and giving yourself credit for. Big congrats to Bari … Read more

Strength WOD Front Squats 8/8/8/8 (same weight across) WOD 3 Power Cleans 3 Front Squat 3 Push Jerk 12 Minute AMRAP Fitness: 95/65 Performance: 165/125 Open: 225/155 Heavy Barbell WOD today! 5 Year Party Fun! Saturday, January 27th: If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up … Read more

Skill WOD Minute 1: 10-12 Ring Dips Minutes 2: Hollow Hold x 30 Seconds Minutes 3: Noes to Wall Handstand Hold x 30 seconds for 12 Minutes WOD 30-20-10 Pull ups Sit ups Russian Swings Fitness: 35/26 Performance: 53/35 Open: 70/53 (Chest to bar) The Harbor East crew warming up their KB swings! Thursday, January … Read more

Scott is a member at CrossFit Harbor East.  He wrote a great blog article about his first CrossFit experience.  An interesting read about his journey from being an avid mountain biker to stepping through those doors we all know and love.  Take a few minutes out of your day to read about his experience! Performance … Read more

Please Remember to Sign into class when you get to the gym.  This goes a long way in helping us keep track of classes, coaching and scheduling.  WOD Four Sets for max reps, each against a 4-minute running clock, of: 500/400 Meter Row 15 Thrusters Max Reps of Bar-Facing Burpees Rest 4 minutes between sets … Read more

CrossFit Federal Hill: Open Gym 9-12    Thursday, January 25th: Coach Brittany will be launching her Nutrition Challenge.  Find more information and sign up through this link. Saturday, January 27th: If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!

WOD 6 Pull ups 10 OHS 4 Rounds Rest 3 minutes 6 Pull ups 10 Front Squats 4 Rounds Rest 3 minutes 6 Pull ups 20 Air Squats 4 Rounds Fitness: 75/55 Performance: 95/65 Three mini WODs with 3 minute breaks between each.  Load should be light.  Something you are able to go unbroken with.  … Read more

In lieu of the 5 year anniversary party tomorrow, 1/20, we wanted to give a special athlete spotlight to Geo and Allie Rockwell. Great coaches are hard to come by but great owners are even harder. Yet, Industry Athletics has the best around. As athletes we really hit the jackpot on this one. Geo and Allie … Read more