Workouts

Skill Pulling Test 5 minute Pull Test -Seated Barbell Pull ups-Pull ups-Muscle ups  Metcon 2 Burpee Box Jumps6 Hang Power Cleans 4 Burpee Box Jumps6 Hang Power Cleans 6 Burpee Box Jumps6 Hang Power Cleans…continue the pattern 12 min AMRAP  Fitness: 95/65 (keep it light to keep heart rate up) Performance: 165/110Open: 185/125  Athletes: Lets continue the PR train as we wrap … Read more

Strength Take 18 minutes to find a NEW 2 RM Front Squat Metcon 200 M Run 20 Back Squats  200 M Run 20 Barbell Front Rack Lunges 2 Rounds  Fitness: 95/65Performance: 115/75 Open: 135/95  Time Cap 14 minutes  Athletes: Lets work to find that NEW 2 RM today.  DRIVE 3 min AMRAP 25/20 Cal C2 Bike 20 Sit upsMax Single Arm … Read more

Federal Hill Capacity Class 9amOpen Gym 9am-12pm Harbor East Open Gym 1pm-3pm

Good luck to all the IA members participating in the OCMD Spartan Race today!! Workout AMRAP 15:00:30 Power Cleans 30 Box Jumps  Break up the reps however you want.  The power clean load should be something that you can do 10 reps at a time with when you are fresh.  Rest 5:00 AMRAP 15:00:30 Calorie Row15 Handstand … Read more

Workout 400 M Run30 Air Squats  25 Pull ups25 Burpees  400 M Run 30 Air Squats 20 Pull ups20 Burpees 400 M Run 30 Air Squats 15 Pull ups15 Burpees 400 M Run 30 Air Squats 10 Pull ups10 Burpees  26 min Cap  Fitness: Air Squats Performance: Air Squats Open: 35/26 Goblet Squat (chest to bar)

Workout Every 5 Minutes for 5 Rounds ___ C2 Bike Cals 50 Double Unders5 Deadlifts*Build in Deadlift Weight Each Round*  Fitness: 25 Cals (15 Deadlifts) Performance: 30 Cals Open: 35 Cals  Score= Weight on final set of deadlifts  Athletes: Different style of work out today.  We are building up in load each round to work to a heavy … Read more

Industy Athletics Annual Halloween Throwdown Saturday, October 26th from 10am – 1pm at Crossfit Harbor East!   Our Halloween Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for ALL members, regardless of how long you have been … Read more

Mobility Class will be taking the month of October off. Classes will resume wednesday nights in November! Workout 15 Push Jerks 30 Sit ups3 Rounds Rest 3 minutes  30 Wall Ball 200 M Farmers Carry 3 Rounds Fitness: 115/75Performance: 155/105Open: 175/11526 min CAP  Athletes: Two medium range pieces today with a 3 minute rest to work in some recovery.  For … Read more

Skill Pull UpEvery 2 minutes for 10 minutes 5 Negatives 10 Barbell Rows (Bar in the pull up rig, row chest to bar)  Muscle UpEvery 2 minutes for 10 minutes 5 Transitions on the low Rings 3 Muscle Ups (QUALITY)  Metcon 400 M Run 500 M Row 30 DB Snatch (you do not have to alt) 3 Rounds  **DO NOT DROP THE … Read more

Federal Hill Gym News!Starting 9/30, we will have an 8:30am class on Mondays. Child care will be provided at the 8:30am class on Mondays and Wednesdays. Strength Front Squats with a pause (Pause for 2 seconds in the bottom of each rep) 3/3/3/3/3 (50-60% of 2 RM)  Metcon 4 min on 1 Off18 Power Cleans 18 Front SquatsMax … Read more