Workouts

Ready to improve your Clean & Jerk and Snatch?! Coach Carey and Coach Jamie are here to help! Click HERE to sign up for the next barbell club cycle at Harbor East! This cycle will be three months long, kicking off on Monday April 6th and concluding on Wednesday June 24th. Classes will be Mondays … Read more

Guys and Girls Night is BACK! Friday March 27th at 5:30pm. Guys are heading to Federal Hill and Girls are heading to Harbor East! Drinks will be provided. Strength Take 12 minutes toFind a Heavy 2 Rep Hang CleanThen Find a Heavy 2 Rep Power Clean  Metcon 5 Power Cleans25 DB Box Step ups (2 dbs) 10 … Read more

Friends and loved ones! Below are all the not to be missed events coming up Friday March 27th at 5:30pm: Guys Night at Federal Hill and Girls Night at Harbor East. Drinks will be provided! April (TBD) Barbell Club is back at Harbor East. Details coming soon! April 18-19th: Federal Hill CLOSED for a Level … Read more

Guys and Girls Night is BACK! Friday March 27 at 5:30pm! The guys are woding at Federal Hill and the girls are woding at Harbor East. Drinks will be provided! Workout 30 Double Unders 10 Burpees10 Strict Press 3 Rounds  Rest 2 minutes  30 Double Unders20 Sit ups 10 Push Press3 Rounds Rest 2 minutes 30 Double Unders10 Burpees10 … Read more

Guys and Girls Night is BACK! Friday March 27 at 5:30pm Ladies you are heading to Harbor East and guys you are heading to Federal Hill Strength Back Squats 5/5/5/5/5 (50%-60% of 2 RM)  Metcon Run 400 M 25 Pull ups25 Wall Balls3 Rounds  Fitness: 14/10Performance: 20/14Open: 20/14 (WB are unbroken)  Athletes: Today we de load … Read more

Federal Hill and Harbor East 9am-10am Capacity Class9am-12pm Open Gym 11am at Harbor East we are celebrating International Women’s Day with a ladies only Crossfit Total. Come, lift, and support our community of strong, strong women!

International Women’s Day Crossfit Total Competition and Celebration is TOMORROW at Harbor East at 11am! Come, lift, and support our community of strong, strong women! Partner WOD 100 Cal Row 100 Wall Balls 80 Cal Row 80 Shoulder to OH   60 Cal Row 60 Hang Cleans 40 Cal Row 40 Burpees 30 min Cap  Fitness: (95/65) Take 10 Cals off each section Performance: 115/75Open: 135/95 … Read more

Don’t miss the ladies-only crossfit total competition on Sunday at Harbor East at 11am to celebrate INTERNATIONAL WOMEN’S DAY! See you there! Strength EMOM 0-45 Muscle Snatch (40%) 3 Strict Pull ups  4-5 Rest/Transition  EMOM 5-93 Power Snatch (60%)3 Strict Pull ups 9-10 Rest/Transition EMOM 10-151 Squat or Power Snatch (80%)3 Strict Pull ups Fitness: Complete … Read more

IA Ladies: Sunday is International Women’s Day and we are celebrating at Harbor East at 11am with a crossfit total competition! Sign up on the blog! Strength Every 3 minutes for 15 minutes 5 Front Squats (build in load, from the ground) 15 DB Bench Press  Metcon 30 Front Squats 40 Single Arm DB Push Press  20 DBall Squats … Read more

Calling ALL IA ladies!! International Women’s Day is Sunday and we are celebrating all of our strong ladies with a crossfit total competition at Harbor East at 11am. Sign up on the blog! Workout 15 Cals on C2 Bike 12 Toes to Bar 1 min Max Doubles Rest 1 minute 17 min AMRAP  Score= Total Doubles or Singles  Fitness:  … Read more