Workouts

Strength Back SquatsTake 15 minutes to complete 5 @70%5 @70%4 @75%4 @75%3 @82% 3 @82% Metcon 40 Front Squats35 Burpees40 DB Box Step ups (hold two dbs or kbs by your side)  Fitness: 95/65Performance: 135/95Open: 155/105 Athletes: Our focus today is on the Back Squat.  We hit this progression 2 weeks ago, but today the %’s are … Read more

Federal Hill 9am Capacity Class10am-12pm Open Gym Harbor East 1-3pm Open Gym

IA Members, Friends, Loved Ones!Tomorrow, July 20th, is going to be hot, Hot, HOT. We would love to see those who are able, beat the heat and come to the earlier morning classes tomorrow. Classes will run as usual, but Federal Hill will close at noon. No open gym tomorrow. Please, please stay hydrated! Proud … Read more

IA Members, Friends, Loved Ones!Tomorrow, July 20th, is going to be hot, Hot, HOT. We would love to see those who are able, beat the heat and come to the earlier morning classes tomorrow. Classes will run as usual, but Federal Hill will close at noon. No open gym tomorrow. Please, please stay hydrated! Proud of you always,Kelsea … Read more

Strength Spend 10 minutes working up in load for your Squat Snatch Metcon 2 on 2 off for 20 min3 Snatches Max Cals on the Rower  Fitness: 9 Power Snatch (95/65)Performance: 3 Heavy SnatchesOpen: 3 Heavy Squat Snatches **During your 2 minutes rest, add weight to your bar.  Try to build up every round. These should be heavy … Read more

Partner WOD 3 Rounds800 M Run (Relay style- 200M)70 Push ups60 Toes to bar50 KB Swings 30 Min Cap Athletes:  Long partner workout today. Rounds should take 10 minutes or less.  Push the pace on the run since the legs will be fairly fresh.  30 minutes will be an aggressive cap, pick progressions and loads that you can … Read more

Strength Every 90 Seconds for 12 minutes3 front squats Work to 80% of 1 RM; building in load every other set1 and 2- 65%3 and 4- 70%5 and 6- 75%7 and 8- 80% Metcon 7 Front Squats30 Double Unders10 min AMRAP Fitness: 75/55 (60 singles)Performance: 95/65Open: 115/75  Athletes:  Focus on getting your front rack and hips ready … Read more

Metcon “Diddy Kong”(Retest from 8/14/2018) 40 seconds on 20 seconds off at each station for 5 RoundsPull upsDeadliftBurpee Box JumpRow Fitness: 185/125Performance: 225/155Open: 225/155 (chest to bar)Score = Total Reps Athletes: No strength or skill today.  The coach will spend plenty of time warming you up and actually coaching the four movements above.  It will … Read more

SKILL Spend 10 minutes working on Handstands walks or Handstand Push ups Metcon 400 M Run20 HSPU40 Wall ball  400 M Run15 HSPU40 Wall Balls 400 M Run10 HSPU40 Wall Balls400 M Run  Fitness: (seated DB Press 20 across)Performance: HSPUOpen: (strict HSPU) Athletes: Use the first ten minutes to work on position and skill work with the … Read more

Crossfit Federal Hill 9am Capacity Class10am-12pm Open Gym Crossfit Harbor East 1pm-3pm Open Gym