Workouts

WOD 20 Push Press 20 Back Squats 20 Toes to Bar Max Cals on Assault Bike in 30 Seconds Rest 1 minute 4 Rounds Fitness: 75/55 (Leg raises) Performance: 95/65 Open: 115/75 Holiday Schedule:  12/23/17 Normal schedule at Federal Hill. 9 am and 10 am only at Harbor East 12/24/17-Open gym 9 am – 11 am (CFH and CFHE)    12/25/17- Closed … Read more

WOD 60 KB Swings 20 OHS 60/50 Cal Row 20 OHS 60 KB Swings Fitness: Front Squats 115/75 (35/26) Performance: 115/75 (53/35) Open: 155/105  (70/53) Mostly bodyweight on Tuesday so today we go heavy with a technical movement. For fitness we have front squats so they are a little heavier than normal.  40 Reps should not … Read more

Skill  Take 12 minutes to work on Handstands A) 10 x :30 Handstand Hold B) Accumulate 30 HSPU C) Accumulate 100-200’ of a Handstand Walk WOD 1 Minute at each station Burpees Pull ups Box Jumps Sit ups Rest 3 Rounds Today is our non barbell day with a little skill work mixed in there. … Read more

Strength WOD Take 15 minutes to find a new 2 RM Hanging Squat Clean WOD 10 Hanging Power Cleans 10 Front Squats 50 Double Unders 10 min AMRAP Gym News: 12/23/17 Normal schedule at Federal Hill. 9 am and 10 am only at Harbor East –12/24/17-Open gym 9 am – 11 am (CFH and CFHE) … Read more

Gym News: Harbor East is open to everyone today.  The class has priority, if you plan on doing extra work please be aware of the space you are taking up and noise you are creating.   Strength Every 90 Seconds for 15 minutes 3 Thrusters 30 second plank WOD Grace 30 Clean and Jerks for Time … Read more

Gym News: Coach Jamie’s Snatch Clinic December 16th, 12:30-3:30pm.  Partner WOD 14 Alternating DB Snatch Burpee Broad Jump 5 Shuttle Rounds (Down = 1, Back= 2) 22 min AMRAP Alternate rounds (Orange Pole to Garage door at CFH.  Orange Pole to Orange Pole at CFHE)  Brittany showing us a good Kettlebell swing Holiday Schedule:  12/14/17- … Read more

Proud and beyond happy to call Wendy a member of our community. She was featured in the Baltimore Sun for befriending a 98 year old widow during her last few months alive. People like Wendy and stories like this lift everyone. It has a profound effect on our community and the ones surrounding us. When … Read more

Gym News:  Snatch Clinic- Harbor East (12:30-3:30- Sign up HERE)  Strength  Front Rack Lunge 10/10/10/10/10 WOD 50 Air Squats 25 Sit ups 15 Power Cleans 3 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105   Holiday Schedule:  12/14/17- Harbor East White Elephant Gift Exchange with Coach Park at Handle Bar Cafe (7:30 pm) 12/15/17- Federal Hill- White … Read more

Gym News:  $55 raised so far for our Burpee Challenge.  Last year we hit $1,200.  Thanks to Neil C, Lauren J, and Fred for the donations!  Head over to communityofstrengthproject.org scroll to the bottom of the page and donate, it is for the kids! Every dollar = 1 Burpee. Snatch Clinic- Harbor East (12:30-3:30- Sign up HERE)  WOD … Read more

Gym News:  Snatch Clinic- Harbor East (12:30-3:30- Sign up HERE)  Strength  Hanging Squat Clean 2/2/2/2/2 (70% of your 2 RM) WOD 30-20-10 Front Squat Box Jump Over Fitness: 95/65 Performance: 135/95 Open: 175/115 Holiday Schedule:  12/14/17- Harbor East White Elephant Gift Exchange with Coach Park at Handle Bar Cafe (7:30 pm) 12/15/17- Federal Hill- White Elephant … Read more