Workouts

Strength Spend 12 minutes working up to a heavy load in this complex:1 Power Clean + 1 Hang Clean + 1 Power Clean  Metcon 9 Burpees6 Power Cleans 3 Ring Muscle ups 10 Rounds  Fitness: (95/65) 6 Pull ups Performance: 115/75Open: 135/95  Time cap 20 minutes  Athletes: Use the first piece as a warm up for the workout.  … Read more

Strength Back Squat 6/6/6/6/6 (build in load, start at 75% of 2 RM) Metcon 10 Front Squats40 Double Unders 10 Back Squats 40 Double Unders10 Min AMRAP  Fitness: 75/55Performance: 95/65Open: 115/75  Athletes: Starting off the week with back squats! Build up in load and hold on to your position during these high rep sets.  For the second piece choose a light load … Read more

Federal Hill andHarbor East 9am: Capacity Class 500m Row, sprint, 1 min rest90sec Bike, fast, 1 min rest300m Row, sprint, 1 min rest30sec Bike, fast, 1 min rest3min rest b/t sets5 Rounds 9am-12pm Open Gym

Federal Hill is closed for Battle of Baltimore. Harbor East has a normal weekend schedule. Federal Hill will re-open Sunday morning for Capacity and Open Gym. Partner WOD 50 Push Press 40 Synchro Sit up30 Pull ups20 Synchro Burpees30 min AMRAP  Fitness: 95/65Performance: 115/75Open: 135/95 (chest to bar) Athletes: A fun long partner workout today.  Try to … Read more

Federal Hill is closed tomorrow for Battle of Baltimore! Come out and support! Harbor East will have a normal weekend schedule and Federal Hill will re-open Sunday morning for Capacity and Open Gym. Strength Every 30 seconds for 10 minutes 1 Hang Squat Clean (same weight across)  Metcon 30 Wall Balls 15 Deadlifts 15 Hang Power Cleans3 Rounds  Fitness: … Read more

Battle of Baltimore is Saturday at Federal Hill! Harbor East will have a normal schedule this weekend and Federal Hill will re-open for Capacity Class and Open Gym on Sunday morning. Strength Every 3 minutes for 15 minutes 14 Double KB Front Rack Walking Lunge 8-10 Strict Pull ups 6-8 Dips  (rings or stationary)  Partner WOD ____ Cal Row Partner … Read more

Battle of Baltimore is Saturday at Federal Hill! Harbor East will have a normal schedule this weekend and Federal Hill will re-open for Capacity Class and Open Gym on Sunday morning. Workout 10 Box Jumps20 Russian Swings 30 DB Push Press (hold 2 DBs Press one) 3 Rounds  50 Cal Bike  10 Box Jumps15 Russian Swings 20 DB … Read more

Battle of Baltimore is Saturday (2/1) at Federal Hill! Members come watch and support for free! Harbor East will have a normal weekend schedule and Federal Hill will re-open Sunday for Capacity and Open Gym. Strength Take 15 minutesBack Squats (build in load try to end with 65-70% of 2 RM) 8/8/8/8 Metcon 1,000 M Row 60 Goblet Squats50 … Read more

2020 Battle of Baltimore Heat Sheet 7:00 – Athlete Check-In 8:00 – Brief WOD1 and Floater WOD1 WOD #1 Hold Tight (13 min Time Cap) 8:15 WOD1 Heat 1 Scaled Scaled Teams 1-4 60% of the time it hurst every time Aggressively Average AMNAPs Another Day at the Bar 8:31 WOD1 Heat 2 Scaled Scaled Teams … Read more

Battle of Baltimore is Saturday 2/1 at Federal Hill! Members can come support and watch for free. Harbor East will have a normal schedule this weekend and Federal Hill will be open, regular hours, on Sunday 2/2. Strength Take 12 minutes to build to a heavy complex: Fitness: 3 Power Snatch + 4 Hang Snatch … Read more