Workouts

WOD 30 1 Arm DB Push Press (15 each arm) 30 Goblet Squats (same DB you are using to press) 30 1 Arm DB Push Press (15 each arm) 500/400 M Row Rest 2 minutes 3 Rounds Please, Do no drop the Dumbbells.  Time Cap = 30 minutes There is a ton of overhead pressing … Read more

The Gratitude Board Late on Friday night Allie was upstairs with our two month old when she texted me. By late I mean 9:05 pm and yes she texted me while we were both in the house.  When our 3 year old is asleep and the two month old is nursing you do not yell, … Read more

Strength WOD Take 12 minutes to find a heavy 5 Rep Power Clean Fitness: Find a heavy 5 Rep Performance: Find a heavy 5 Rep Open: Find a heavy 5 Rep (touch and go) WOD 5 Power Cleans ____ Doubles 15 KB Swings 7 Rnds **For Performance and Open your load in the WOD will … Read more

  Open Gym 9:00 – 12:00 (Federal Hill location only) Come in and get some work done!   Ashley showing us that solid back swing on her kip   Thanksgiving Schedule for both Crossfit Federal Hill and Harbor East! Monday (11/ 20)- Regular Schedule Tuesday(11/21)- Regular Schedule Wednesday (11/22)- No 6:30pm/ 7:30pm Thursday (11/23)- 10am, … Read more

WOD 60 Wall Balls 40 Pull ups 60 Empty Barbell Back Squats 40 Cal Row 60 Air Squats 2 Rounds Fitness: 14/10 Performance: 20/14 Open: 20/14- Chest to Bar **There is a fair amount of squatting in the workout.  It alternates with pulling movements so you should be able to move through things.  The coach … Read more

Strength  Hanging Squat Clean 3/3/3/3/3 (75-80% of 2 RM) WOD 10 Power Cleans Broad Jump (down and back) 15 Push ups 4 Rounds Fitness: 95/65 Performance: 115/75 Open: 135/95 Remember stretching is important before any movement in class Thanksgiving Schedule for both Crossfit Federal Hill and Harbor East! Monday (11/ 20)- Regular Schedule Tuesday(11/21)- Regular … Read more

This weeks member spotlight, we want to highlight Kaitlyn Elizalde. Kaitlyn is proof of consistency and hard work. Not only does she come in to close on a regular basis but she stays a little bit after to work on her weaknesses. It is always good to work on our strengths but they are already … Read more

Strength WOD EMOM for 8 minutes 3 Push Jerks (build up in load) WOD 10 Push Press 10 Toes to Bar 20 Air Squats 5 Rounds John getting after it with some push jerks Thanksgiving Schedule for both Crossfit Federal Hill and Harbor East! Monday (11/ 20)- Regular Schedule Tuesday(11/21)- Regular Schedule Wednesday (11/22)- No … Read more

Skill  1:00 Farmers Walk (heavy) 1:00 Low Plank 4 Rounds WOD 30 Alt DB Snatch 20 Box Jumps 3 Rounds :30 Max Cals on Assault Bike The skill work should be fairly challenging today.  Form is everything for the skill portion. Planks and farmer walks are critical in core stabilization.  The :30 assault bike is at … Read more

November is an interesting month in fitness.  It is a crux for most people and it usually goes one of two ways.  One, a continued path on the gain train or two, a book of excuses.  I understand the excuses, it gets cold, its darker earlier and the holidays are coming up.  That leads to … Read more