Workouts

Gym News We will be hosting an RWB workout on Saturday November 9th at both locations! Their Mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.  If you know a veteran, bring them in for the workout! The workout will be incorporated into our normal schedule. Strength Split Squats … Read more

As the days get colder and darker, everyone on our Committed Club deserves an EXTRA high five or hug for their commitment to their health this month! The members below checked in and attended 20 or more classes in October. Special shout-out to Ari Zayon, Crystal Simpkins, and Osh Oshitoye for being our most consistent … Read more

Gym News We will be hosting an RWB workout on Saturday November 9th at both locations! Their Mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.  If you know a veteran, bring them in for the workout! The workout will be incorporated into our normal schedule. Strength Push Jerk … Read more

Partner Workout 800 M Run (400 M relay style) 60 Pull ups60 Front Squats20 Synchro Burpees (high five at the top- because friendship)   800 M Run (400 M relay style) 40 Pull ups40 Front Squats 20 Synchro Burpees (high five at the top- because friendship)  800 M Run (400 M Relay style) 20 Pull ups20 Front Squats 20 Synchro Burpees … Read more

Workout (20.4) For time:30 box jumps, 24’/20′15 clean and jerks, 95/6530 box jumps, 24’/20′15 clean and jerks, 135/8530 box jumps, 24’/20′10 clean and jerks, 185/11530 single-leg squats10 clean and jerks, 225/14530 single-leg squats5 clean and jerks, 275/17530 single-leg squats5 clean and jerks, 315/205 Time cap: 20 minutes Fitness: 95/65, 115/75, 135/95 (air squats)Performance: 95/65, 135/95, … Read more

Harbor East will be closed this weekend for an L1. Sam Flax, DPT and Co-owner, MotionEdge Physical Therapy will be offering FREE screening sessions THIS Saturday at Federal Hill from 9am-11am. Workout In a 5 minute Window6 Burpees to a target9 Russian Swings12 DB Push Press3 RoundsMax Cals on the Rower  2 min Rest (not included … Read more

Harbor East will be closed this weekend for an L1. Sam Flax, DPT and Co-owner, MotionEdge Physical Therapy will be offering FREE screening sessions THIS Saturday at Federal Hill from 9am-11am. Strength Take 12 minutes to Build to a heavy 3 Rep Hang Clean **Squat or power** Workout 5 Hang Power Cleans   20 Air Squats4 Rounds  3 min … Read more

Harbor East will be closed this weekend for an L1. Sam Flax, DPT and Co-owner, MotionEdge Physical Therapy will be offering FREE screening sessions THIS Saturday at Federal Hill from 9am-11am. Skill Take 10-12 minutes to Practice Ring Muscle ups Work on Pulling Strength- 10 Ring Rows + 10 Push ups (every 90 seconds) Can not Turn … Read more

Harbor East will be CLOSED this weekend for a L1 Strength Take 18 minutes to complete Back Squat 8/8/8/6/6/6 (75-80%)  Metcon Every 2 minutes for 12 minutes _____ Wall BallsMax Doubles  Fitness: 18 Reps (Max Singles) Performance: 20 RepsOpen: 22 Reps Athletes: Focus on building up in load for the back squats.  6 heavy sets today.  The 12 minute piece … Read more

Crossfit Federal Hill will be closed this weekend. Capacity Class will be held at 5:30 pm on Sunday and open gym will be from 5:30-7:30pm at Federal Hill CrossFit Harbor East will have an 8 am CrossFit Class today! Then we will be running the Halloween Throwdown! We will have Sunday open gym from 1-3 … Read more