Workouts

Federal Hill- CLOSED Harbor East Open Gym 1pm-3pm

Harbor East Only! Crossfit: 8am, 9am, 10amDRIVE: 11am Partner WOD 10 Wall Balls 10 Pull ups12 Rounds  10 Power Cleans10 Burpees12 Rounds  Fitness: 95/65Performance: 115/75Open: 135/95 **Partner A does a round then Partner B does a round.** Athletes: Choose weights and progressions that allows you to finish the rounds under 2 minutes. DRIVE Every 5 minutes for 25 … Read more

Federal Hill CLOSED this weekend (24th & 25th). All are welcome at Harbor East! Workout 200 M Run15 Russian KB Swings 400 M Row15 Push Press 200 M Run 20 Russian KB Swings 400 M Row20 Push Press  200 M Run 25 Russian KB Swings 400 M Row25 Push Press 200 M Run 30 Russian KB Swings 400 M Row30 Push Press   Fitness: 75/55Performance: … Read more

Federal Hill CLOSED this weekend (24th & 25th). All are welcome at Harbor East! Strength 3 Hang Snatch + 2 Overhead Squats  After each set Complete 15 Banded Pull A-parts5 Sets **For strength, complete the snatch/OHS work at 70-80% of 1 RM Hang Power Snatch. Same Weight Across.  Metcon 30 Alt DB Hang Snatch10 Burpee Box Jump overs5 Rounds 17 … Read more

Federal Hill CLOSED this weekend (24th & 25th). All are welcome at Harbor East! Workout ____ Doubles30 Sit ups15 Deadlifts200m Suitcase Carry5 Rounds  Fitness: 135/95 (40 DUs or 100 Singles)Performance: 185/125 (50 DUs)Open: 225/155 (60 DUs)  Athletes: Longer workout today that will be a good test of the grip and stamina.  Overall the rounds should be … Read more

Federal Hill CLOSED this weekend (24th & 25th). All are welcome at Harbor East! Skill Muscle Up cycle5 Negative Muscle Up Position Drill (should be done on the low rings) https://www.youtube.com/watch?v=Tmx8QhZQOuA5 Pause Ring Dips on the high rings (2 second pause at the top and bottom) (do a muscle up or jump into a muscle up)4 … Read more

Strength Front Squats 6/6/6/6/6 build up in load15 minutes WOD Buy in: 1,000 M Row 30 Walking Goblet Lunges 15 Toes to Bar 3 Rounds  Fitness: 800 M Row (35/26)Performance: 1,000 M Row (70/53)Open: 1,200 M Row (70/53) 15 min Time Cap  Athletes: Heavy sets of 6 this week start your first set around 65% of your 1 … Read more

Crossfit Federal Hill will be CLOSED Saturday August 24th and Sunday August 25th for an L2 Seminar. All are welcome at Crossfit Harbor East! Saturday: 8am, 9am, 10am Crossfit, and 11am DriveSunday: 1-3pm Open Gym Fed Hill will re-open Sunday (8/25) evening:Capacity Class with Hugh at 5:30pm Open Gym 5:30-7:30pm Crossfit Harbor East will be … Read more

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

Partner WOD Retest June 16th 2017 100 Pull-Ups400 Meter Farmer’s Carry (heavy, swap weights as often as needed)100 Wall Ball shots400 Meter Farmer’s Carry100 Burpee Box Jump-Overs (24″/20″)400 Meter Farmer’s Carry Athletes: This is re-test from almost two years ago.  If you remember it, grab that partner and come in! It is a great test … Read more