Workouts

Due to increased attendance, we will be offering three new class times! Starting Wednesday November 4, we will be offering an 11:00am class on M/W/F, a 3:30pm class on Fridays, and an 11:00am class on Saturdays. Thank you for your ongoing support and patience as we continue to adjust under COVID procedures!

Workout of the Day 400 M Run 40 Pull ups 30 Burpees 30 Hang Cleans 400 M Run 30 Pull ups 20 Burpees20 Hang Cleans 22 Min Cap Fitness: 95/65Performance: 135/95 Drive 400 M Run 30 Burpees 30 Single Arm DB Hang Cleans  400 M Run 20 Burpees20 SA DB Hang Cleans 15  Min Cap … Read more

Workout of the Day 400 M Run 40 Pull ups 30 Burpees 30 Hang Cleans 400 M Run 30 Pull ups 20 Burpees 20 Hang Cleans 22 Min Cap Fitness: 95/65 Performance: 135/95

Capacity 1,500 M Bike 750 M Row 250 M Ski 10 DB Burpees Rest 2 minutes 3 Rounds Try to keep rounds at 10 minutes (drop down to the scheme below if you are over 10 minutes) 1,200 M Bike 650 M Row 200 M Ski 10 DB BurpeesRest 2 minutes3 Rounds

Workout of the Day Workout 50 Push ups  40 Pull ups 30 Russian KB Swings 20 Thrusters 40 Push ups 30 Pull ups 20 Russian KB Swings 10 Thrusters Fitness: 95/65Performance: 135/95 DRIVE Workout 50 Doubles 200 M Run 30 Wall Balls Rest 1 minute 5 Rounds

Workout of the Day Skill Every 2 minutes  for 8 minutes 10 Bird Dogs (total)10 Hip Circles (total):30 hold bottom of squat Workout 100 Doubles 25 Power Snatch 50 Doubles 50 DB Hang Snatch Fitness: 75/55Performance: 115/75 DRIVE Skill Every 2 minutes  for 8 minutes 10 Bird Dogs (total)10 Hip Circles (total):30 hold bottom of … Read more

Sunday, November 8th @ 10:15-11:30 am  Industry Athletics Federal Hill In honor of transitioning from back squats to a new overhead strength cycle, join us for an hour dedicated to achieving and maintaining healthy shoulders!  What to Expect:  Brief overview of the various shoulder functions necessary for overhead strength, and how that translates to your … Read more

Workout of the Day Every 8 minutes for 24 minutes 800 M Run  (Rain: 1000/800m Row)14 Burpees 16 Toes to Bar 20 Double DB or Double KB Suitcase Lunge Fitness: 35/26Performance: 53(50)/35 DRIVE Every 8 minutes for 24 minutes 800 M Run  (may change due to weather) 14 Burpees 16 Sit ups 20 Double DB … Read more

Workout of the Day Skill WorkSpend 10 minutes working on handstand push ups Workout10 HSPU15 Hang Cleans21 Box Jumps12 min AMRAP Fitness: 95/65Performance: 115/75 Athletes: This will be our first time getting upside down in a long time.  We will have plenty of progressions, such as: Inverted Progressions: Handstand Push Up Negatives (cut reps in … Read more

Hey Team,  I wanted to let you know that I will be moving on from CFHE.  Harbor East will now be run by John Silvers (current CFHE member), Nick S (owner of Charm City CF) and Andrew Wheeler.  Change is challenging, but I truly feel this will be best for the community.  I took over Harbor East … Read more