Workouts

WOD 25 min EMOM Min 1: 10 Burpees Min 2: 45 Seconds of Shuttle Runs Min 3: 20 second Handstand Hold or Handstand Walk Min 4: 20 Sit ups Min 5: Max KB Swings Score = Total KB Swings Fitness: 35/26 Performance: 53/35 Open: 70/53 (15 Toes to Bar) Today is about pacing and active … Read more

Snatch Clinic Join us on December 16th from 12:30-3:30pm at Crossfit Harbor East for our Snatch Clinic lead by Coach Jamie. This 3 hour clinic will go through variations in technique, phases of the movement, proper warm up and the opportunity for practice of what you just learned. This clinic is open to all Crossfit Harbor … Read more

Open Gym  9-12pm  Mobilize, recovery or just come hang out

Strength WOD Floor Press 10/10/8/8/8 15 Banded pull a parts between each set WOD 8 Back Squats (From the rack @ 60-70% of 1 RM.  These should be unbroken, but challenging) 16 Jumping Air Squats 16 Hand Release Push ups Rest 1 minute 5 Rounds The met con is something a little different than we … Read more

Partner WOD 3 minutes at each station Row for Cals Hang Clean and Jerk Bike for Cals 3 Rounds Max Reps at each station, one person works one person rests.  Fitness: 95/65 Performance: 115/675 Open: 135/95 Always push your hardest on the bike

White Elf-fitness Gift Exchange- Crossfit Federal Hill  Alright folks, it’s that time of year again! The time to show our CFH family just how much we care about them with presents. We’re doing this white elephant style so the rules are easy: -Buy a present -Bring it to Delia Foley’s on Friday, December 15th at 7:00 … Read more

White Elephant Gift Exchange- Crossfit Harbor East It is that time of year where we all get together, show our appreciation and buy each other presents. This year we will be hosting a White Elephant gift exchange. Here are the Rules: -Buy a present -Bring it to Handlebar Cafe on on Thursday, December 14 th at … Read more

WOD 40 Goblet Lunges (with dumbbell/ 20 per side) 30 1 arm Hang Power Snatch (use the same DB) 20 Box Jumps ____ Pull ups 4 Rounds Fitness: 20 Pull ups Performance: 15 Chest to Bar Open: 10 Bar Muscle ups *Do Not Drop The Dumbbells* The workout should be 20 minutes or more. Each … Read more

Oly Class Lift Off Join us Friday, December 1st at 7:00pm for Marissa’s Olympic Lifting class’ lift off. 15 members of Industry Athletics have been working really diligently the last few weeks to perfect their skill. Now is their chance to show off just how well they have improved. Everyone is invited to come cheer … Read more

Strength  Deadlift with a 3 second pause above the knee 5/5/5/3/3 (build up in load) WOD 3 Burpees 3 Power Cleans 6,6,9,9,12,12….(ascending rep scheme) 10 min AMRAP Fitness: 95/65 Performance: 115/75 Open: 135/95 The strength work here should help to get stronger with the hinge position on the hang power clean.  Be sure to hold … Read more