Workouts

Workout “Kelly Goes Rowing”30 Cal Row 1 Round of Kelly  3 Rounds  30 min CAP  1 Round of Kelly:400 Meter Run30 Box Jumps (24/20)30 Wallballs Fitness: 25 Cal Row (14/10 WB)Performance: 30 Cal Row (20/14 WB)Open: 30 Cal Row (20/14 WB) 

Friends, loved ones: Harbor East will be open for 5:30, 6:30, and 7:30pm classes this evening, Wednesday 8/7!! Thank you for your patience.Love you!Kelsea

Hey Athletes, Harbor East Flooded Last night (Tuesday). There will be no morning classes or noon class. Stay tuned for evening hours. Feel free to head over to federal hill for morning or noon class! Strength Sumo Deadlifts5/5/5/3/3/3 Metcon Every 2 minutes for 10 minutes 12 Deadlifts9 Hang CleansMax Doubles  Fitness: 115/75Performance: 155/105Open: 175/115 Athletes: The sumo … Read more

By: Scott Burkholder Crossfit Harbor East is a community within one of Baltimore’s vibrant neighborhoods. The Douglass District is a little known area nestled among some of the most historic and famous areas of the city. The borders of the District are from Central Avenue on the west to Broadway on the East, Fleet Street on the … Read more

Skill 10 minutes to work through: 5 ______10 Muscle snatches10 Hollow to Superman rolls  Fitness: Jumping bar muscle-upsPerformance: Assisted bar muscle-ups (partner assists in the turnover by pushing upper back)Open: Hip to Bar directly into bar muscle-up x3 *Treat the above as practice/prep to improve positions for the metcon* Metcon 5 MIN AMRAP 4 Bar Muscle … Read more

Strength Take 18 minutes Find a 2 RM Front Squat (new cycle!) WOD 30 Front Squats30 Box Jump Overs Rest 2 minutes 35 Front Squats35 Box Jump Overs 15 min Cap  Fitness: 115/75 (95/65)Performance: 155/105 (135/95)Open: 175/115 (155/105) Athletes: We are starting a new cycle this week.  2 RM Front Squat from the rack! We follow that with … Read more

Federal Hill 9am Capacity ClassCOACH HUGH WILL NOT BE IN for CAPACITY TODAY THE WORKOUT WILL BE 1,000 M RowRest 2 min 1,000 M RowRest 2 min500 M RowRest 4 min 3 Rounds 10-12pm Open Gym Harbor East 1-3pm Open Gym

Strength Take 12 minutes to build to a heavy 2 Rep Front Squat **This should be heavier than your workout weight.** Metcon 16 min AMRAP 6 Front Squats8 Devils Press12 Pull ups Fitness: 12 Front Squats (95/65)Performance: 185/125Open: 205/135 Athletes: Today we get heavy with the front squats.  The first 10 minute piece is a warm up.  Work … Read more

Second Annual Duel Gym Partner Event We are taking over the harbor to celebrate 2 years since Crossfit Harbor East joined Crossfit Federal Hill to create one big Industry Athletics Family! On Sunday September 8th, Industry Athletics will hosting our second annual duel gym partner event. Starting at Harbor East, teams of two will participant … Read more

Skill Spend 10-12 minutes working on Handstand Walks  Metcon 400 M Run20 M Handstand Walk15 DBall over the shoulder4 Rounds  Athletes: A fun one today that is a little different! Come in and get outside of your comfort zone.  We will have plenty of progressions for handstand walking.