Workouts

Harbor Take Over 2 is THIS SUNDAY! Workout 25 Strict Press60 Double Unders20 Burpees (touch a target)  Rest 4 minutes  25 Push Press60 Double Unders20 Burpees (touch a target)  Rest 4 minutes 25 Push Jerks60 Double Unders20 Burpees (touch a target)  Fitness: 75/55 (95/65) (115/75)Performance: 115/75 (135/95) (155/105)Open: 135/95 (155/105) (185/125)  Athletes: Ascending weight as the … Read more

HAPPY LABOR DAY, IA FAMILY 9am and 10am Classes ONLY Hero WOD “1LT Weston Lee” 800 M Run4 Hang Power Cleans (135/95)29 Pull ups400 M Med Ball Run16 Single Arm KB Swings42 Toes to Bar400 M Med Ball Run 19 Ground to overhead (135/95)92 Air Squats800 M Run  25 min Cap  Fitness: 95/65Performance: 135/95Open: 135/95

Labor Day Monday September 2:9am and 10am classes ONLY Federal Hill Capacity Class 9amOpen gym 9am-12pm

Harbor East CLOSED this weekend (8/31 & 9/1) Labor Day Monday September 2:9am and 10am Classes ONLY Partner WOD 8 min AMRAPMax Clean and Jerk Fitness: 135/95Performance: 185/125Open: 205/155 Rest 3 min  8 min AMRAP Max SnatchFitness: 95/65Performance: 135/95 Open: 155/115 Rest 3 min 8 min AMRAPMax Cals on Rower  Athletes: Choose a load where you can … Read more

Harbor East CLOSED this weekend (8/21 & 9/1) Labor Day Monday September 2:9am and 10am Classes ONLY Beast of the East 5-10-15-20-15-10-5Back Squat BurpeePull up 25 min cap Fitness: 95/65Performance: 135/95Open: 155/115 (chest to bar) Athletes: A straight forward workout that will have to be paced.  Acceding to descending reps is always hard mentally so choose … Read more

Harbor East is CLOSED this weekend (8/31 & 9/1) Labor Day Monday September 2:9am & 10am classes ONLY Workout 5 minutes on 2 minutes off for 4 Rounds50 Doubles15 Handstand Push ups12 Dball over the shoulderMax Meters on the Rower  Fitness: Seated double db pressPerformance: HSPU Open: Strict HSPU  Athletes: A high skilled workout today with build … Read more

Harbor East is CLOSED this weekend (8/31 & 9/1) Labor Day Monday September 2nd:9am and 10am classes ONLY Workout 800M Run50 Deadlifts ___ Cals on C2 Bike50 DB Box Step Overs (two dbs, farmers carry)800 M Run  Fitness: 135/95 (40 Cals)Performance: 185/125 (50 Cals)Open: 225/155 (60 Cals) Athletes: The workout should be 20-25 minutes today.  Choose a … Read more

Harbor East is CLOSED this weekend (8/31 & 9/1) Labor Day Monday September 2nd:9am and 10am classes ONLY Skill Muscle Up CycleEvery minute for 8 Minutes 3 Muscle upsor 6 Ring Rows (pause at your chest) 6 Fast Turn overs+Ring Dip (Pause at the top, low rings)  Pull Up CycleEvery 2 minutes for 8 minutes :20 Chin over bar Hold 3 … Read more

Monday September 2, 2019 Both locations will have a 9am and 10am HERO/Partner WODONLY!!

Strength Front Squat5/5/5/5/5 (same weight across, 70-75%) WOD Every 3 minutes for 12 minutes40 Double Unders30 Wall BallsMax Push-ups Fitness: 14/10Performance: 20/14Open: 20/14 (weighted push-ups 25/10) Athletes: Lowering the reps and upping the %’s this week.  Go heavy with the same weight across for a 5×5.  Directly into a 12 minute workout.  Nothing technical, just focus … Read more