Workouts

Metcon “9/11 Tribute Workout” Partner WOD Buy-in: 403 Double Unders 11 Back Squats 11 Sit ups9 Rounds (each)  **You do a round your partner does a round.  You each complete 9 rounds.  Break up the doubles however you choose.** Fitness: 115/75Performance: 155/105Open: 185/125 **Ideally you and your partner are doing the same weight and you take the barbell from the … Read more

Barbell Club is back at Crossfit Harbor East! Ready to improve your Clean & Jerk and Snatch with two highly experienced Oly Coaches?!? Of course you are! Coaches Carey and Jamie are kicking off their fall barbell club cycle on Monday September 23rd. Classes will be Monday and Wednesday evenings at 7pm at Crossfit Harbor … Read more

FREE Barbell Club Wednesday (TOMORROW) 6:30PM at CFHE Skill Pulling Cycle 5 minutes of Practice  THEN  20 Muscle upsOR50 Pull upsOR30 Negatives10 min Cap  (not including the 5 minute practice)  Metcon “Grace Goes Running” 400 M Run10 Clean and Jerks400 M Run 10 Clean and Jerks400 M Run 10 Clean and Jerks400 M Run  Fitness: 95/65Performance: 135/95Open: 135/95  … Read more

FX Physical Therapy is offering FREE movement and mobility screenings for ALL IA members on 9/17, 9/18, and 9/19 at Crossfit Federal Hill. More details below! Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of time and … Read more

FREE Barbell Club Wednesday (9/11) 6:30pm at CFHE Strength Front Squats 5/4/4/3/3 (build up in load)  Metcon “WZA Qualifier 2019” 150 Wall Balls75 Toes to Bar Break up however you want 15 min Cap  Fitness: 14/10Performance: 20/14Open: 20/14 Athletes: Today we get heavy and build up in load after two weeks of same weight across.  The workout today is … Read more

Remember Harbor Take Over 2 is Tomorrow Metcon 4 min EMOM3 Snatches As heavy as possible  4 min EMOM 12 Russian KB Swings Max Box Jumps 4 min EMOM12 Toes to Bar  2 Rounds Fitness: 20 Sit upsPerformance: 12 Toes to Bar Open: 14 Toes to Bar  Athletes: 24 minutes of work today, some heavy and some fast.   … Read more

Crossfit Federal Hill is hosting a donations based class to help our friend and member, Siobhan Lydon, raise money for the Cystic Fibrosis Foundation. As the amazing and strong woman she is, she will be running the Chicago marathon for this cause! In Crossfit community fashion, we are going to help her meet her goal … Read more

Strength Take 15 minutes to find a heavy 2 Rep Hang Squat Clean  Metcon 21-15-9Hang Squat Clean 400 M Run after each set  Fitness: 95/65Performance: 115/75Open: 135/95 Athletes: This should be a weight you can move quickly with.  You should hit the Hang Squat Clean in 1 set or 2 sets. 

Skill MU CycleEvery 2 minutes for 8 minutes 7 Muscle ups or 5 Jumping Muscle ups5 Pull rings to chest, pause then fast turn over (low rings)  Pull upEvery 2 minutes for 8 minutes 12 Seated Barbell Pull ups1 Negative as slow as possible :20 Hollow Hold  Metcon 40 Cal Bike 40 Alt DB Snatch 40 Push ups 30 Cal Bike40 Alt … Read more

Last day to get your Harbor Take Over 2 (free) ticket! Strength Front Squats 5/5/5/5/5 (75%+ across) Make it heavier than last week!  Metcon 12 min AMRAP15 Med Ball Squat Clean____ Cal Row :30 Low Plank  Fitness: 12 Cal Row (14/10)Performance: 15 Cal Row (20/14)Open: 18 Cal Row (20/14) Athletes: Same scheme as last week- 5×5.  Go heavier … Read more