Workouts

CFH and CFHE Schedule Capacity Class 9am-10amOpen Gym 9am-12pm

Partner WOD 60 Cal Row 60 Thrusters 60 Cal Row 60 Clean and Jerks 50 Cal Row 50 Thrusters 50 Cal Row 50 Clean and Jerks  Fitness: 95/65Performance: 115/75Open: 135/95 Time cap 30 minutes Athletes: Have fun with this one! One partner works and one partner rests.  Choose a load for the thruster that can be done in big sets- 10+ reps.  … Read more

“Hit the Deck”  30 Dball Over the Shoulder 90 Wall Balls Directly into 25 Pull ups75 Air Squats 2 Rounds  Directly into  20 Burpees60 Double Unders3 Rounds  Athletes: Hit the deck is an IA workout that we like to repeat every now and then.  Be sure to log your score- total time.  3 workouts that present different challenges.  … Read more

Workout Every 6 minutes for 30 minutes 50 Double Unders 400/300 M Row 30/20 Cal Bike 20 DB Deadlifts   Athletes: A long endurance workout today.  Each round should take about 5 minutes giving you 1 minute to recover for the next round.  Choose a load on the DB that you can do 20 unbroken reps with.  

Strength Take 12 minutes to find a heavy load 2 Push Press + 2 Push Jerks  Metcon Every 2:00 for 6:00 10 Push Press20 Sit upsMax Box Jumps Rest 1:00 Every 3:00 for 9:00  15 Push Jerks30 Sit upsMax Box Jumps Fitness: 95/65Performance: 135/95Open: 155/105  Athletes: Today we work on our overhead position.  Feel the difference between the push … Read more

Strength Take 18 minutes to find 2 RM Back Squat  **This will be the start of our new cycle.** Metcon 30 Goblet DB Step ups (1 DB, hold in goblet position) 10 Power Cleans 3 Rounds  Fitness: 115/75Performance: 135/95Open: 155/105 Athletes: Today we attack the back squat.  Our new cycle will focus on improve the back squat. For … Read more

“Chip” 10 Handstand Push ups 20 Toes to Bar 30 Burpees 40 Hang Cleans 50 Doubles 60 Cal Row 50 Doubles 40 Hang Cleans30 Burpees 20 Toes to Bar 10 Handstand Push ups Fitness: 75/55Performance: 95/65Open: 115/75 25 min Cap Athletes: Today is a retest- check your score and be sure to log in your time for this one as we will repeat it in the future.  Tons going on … Read more

Harbor East Capacity Class 9am-10amOpen Gym 9am-12pm Federal Hill Capacity Class 5:30pm-6:30pmOpen Gym 5:30pm-7:30pm

Federal Hill CLOSED today. Sunday: Capacity at 5pm, Open Gym 5:30-7:30pm ONLY Partner Workout 0-10 You and your partner find a heavy 1 Rep Snatch  10-30 Split reps however you want100 Snatch100 Synchro Air Squats 100 Burpees  Fitness: 95/65 Performance: 115/75Open: 135/95 Athletes: Work the first 0-10 minutes as a strength piece then from 10-30 get as far as … Read more

Federal Hill is CLOSED this weekend (1/18-1/19) for a L1 course.Sunday at Federal Hill: Capacity 5pm, Open Gym 5:30-7:30pm ONLY Workout 40 Cal Bike 20 Sit ups20 Box Jumps20 Deadlifts 20 Chest to Bar Pull ups Rest 3 minutes  3 Rounds  Fitness: 185/125 40 Cals Performance: 225/155 45 Cals Open: 275/175 50 Cals 30 min Cap  Athletes: Chipper style workout … Read more