Workouts

Calling ALL IA ladies! This Sunday (3/8) is International Women’s Day and we are celebrating at Crossfit Harbor East at 11am with a crossfit total competition. Please join us in celebrating all the strong ladies we have in the IA community! Sign up on the blog! Workout 5min AMRAP50 Cal Row Max Clean and Jerk  Rest 3 … Read more

Calling ALL IA Ladies: International Women’s Day Crossfit Total Competition is Sunday! Check the blog for details and to sign up. Strength WOD Back Squat 2/2/2/2/2/2 (Same weight across 85-90% of 2 RM) WOD 40 DB Goblet Squats 200 M Run 30 DB Hang Snatch 200 M Run 3 Rounds *15 min Time Cap* Choose … Read more

Federal Hill and Harbor East 9am-10am Capacity Class9am-12pm Open Gym

Sunday March 8th is International Women’s Day and we are celebrating at Crossfit Harbor East at 11am with a women-only crossfit total competition! Check the blog for more details and to sign up. Partner WOD 0-10 Work on Snatch **Build in weight or work on technique** 10-30 AMRAP 7 Pull ups7 Snatches 7 Burpees 2 Rounds (1 round each) 7 Pull … Read more

Sunday March 8th is International Women’s Day and we are celebrating at 11am at Crossfit Harbor East with a women’s only crossfit total competition! Check the blog for more details and to sign up. Strength Clean ComplexTake 8 min to work on this complex @40-60% of your 1rep1 Clean from the ground + 1 Clean … Read more

Calling all Industry Athletics Ladies! Sunday March 8th, 11am at Crossfit Harbor East, we are celebrating International Women’s Day with a Crossfit Total Competition. Check the blog for details and to sign up! Skill 10 minutes to work on Handstand Push ups or Handstand Walking  Metcon 4:00 on 1:00 off – 4 Rounds 20 Cal Bike 20 … Read more

Sunday March 8th 11am at Harbor East, we are hosting a women-only crossfit total competition to celebrate International Women’s Day! Check the blog for more details and to sign up! 20 Double DB Box Step up (2 DBs)20 Toes to Bar60 Air Squat  Rest 1 minute 20 Double DB Box Step up (2 DBs) 20 Pull ups60 … Read more

Sunday March 8th 11am at Harbor East, we will be hosting a women-only crossfit total competition to celebrate International Women’s Day! Check the blog for more details and to sign up! Workout EMOM: 12 minutes Even: 50 Doubles Odd: 5 Deadlifts  Rest 2 Minutes  EMOM:12 minutes Even: 16 Cal Row Odd: 22 Single Arm DB Push Press (11 each … Read more

Sunday March 8th at 11am at Harbor East, we will be hosting a women-only crossfit total competition to celebrate International Women’s Day. Check the blog for more details and to sign up! Strength Back Squat 5/5/4/4/3/3 (build in load)  Metcon 15-12-9-6-3ThrusterBurpee Fitness: 95/65Performance: 115/75Open: 135/95 12 min Cap  Athletes: Build up in load today with the … Read more

Federal Hill and Harbor East 9am-10am Capacity Class9am-12pm Open Gym