Workouts

Reminder TODAY we have an adjusted class schedule! Harbor East- 10 am classFederal Hill- 9 am and 10 am Class Hero WOD “Schmalls” Run 800 meters Then two rounds of:50 Burpees40 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-ups Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, … Read more

Metcon For Time: 21 Hang Power Snatches200 Meter Run21 Overhead Squats200 Meter Run 15 Hang Power Snatches200 Meter Run15 Overhead Squats200 Meter Run 9 Hang Power Snatches200 Meter Run9 Overhead Squats200 Meter Run 20:00 Time Cap Fitness: 75/55Performance: 95/65Open: 115/75

Strength Every 2 minutes for 8 minutes (4 sets) of:3 Strict Press Press 85-90%Immediately followed by…:30 on :90 off, for 6 minutes (3 sets) of:Max Reps Push Press(same weight strict press for the day) Metcon 10 Hang Cleans40 Doubles10 Chest to Bar Pull ups1min rest4 Rounds Fitness:(115/75) Seated Pull upPerformance: (135/95)Open: (155/105) Athletes: Pressing work today to start.  Work … Read more

Strength WOD Every 90 Seconds for 12 minutes 3 Tempo Front Squats (3 second decent, pause in the bottom, then explode up)  Take 6-8 Minutes to build up to your first heavy set, build over the course of the 8 sets.*Athletes should try to get 65-75% of your 1 RM FS* Metcon 21 Thrusters400m run15 Thrusters400m run9 … Read more

Thursday July 4th: Federal Hill: 9am and 10am classHarbor East: 10am class Friday July 5th: Federal Hill: 8:30am, 12pm, 4:30pm, and 5:30pm classesHarbor East: 12pm, 4:30pm, and 5:30pm classes Saturday July 6th: Federal Hill: 8am Drive, 9am Crossfit, 10am Crossfit, 11am DriveHarbor East will follow it’s normal saturday schedule

Federal Hill 9am Capacity Class 10-12pm Open Gym Harbor East 1-3pm Open Gym

Workout “Macho Run” 400 Meter Run 3 Rounds of “Macho Man”–4 Rounds–*1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks* 25:00 Time Cap Fitness: 95/65Performance: 115/75Open: 135/95  Athletes- choose a weight you can move, this will get difficult quickly if you can not cycle the barbell.  Drive 10 minute AMRAP10 single-arm front … Read more

Skill WOD Take 12 minutes to find a Find a 1 RM Box Jump  (height) Metcon 3min on 2min off for 5 rounds ____ C2 Bike Rope Climb Max Doubles  Fitness: 20/17 Cals (1 rope climb)Performance: 25/20 Cals (2 rope climbs) Open: 30/25 Cals (2 rope climbs) 

Saturday 6/29 and Sunday 6/30 at 2 pm get out on the water and stand up paddle board with a few IA friends! Saturday Sign up LINKSunday Sign up LINK a Coach Heather and Coach Hugh will be there to lead the fun! $40 for a board and 90 minutes of fun!

Metcon 10 Power Snatch 25 Toes to Bar 25 Burpees 10 Power Snatch 20 Toes to Bar20 Burpees 10 Power Snatch 15 Toes to Bar15 Burpees 10 Power Snatch 10 Toes to Bar 10 Burpees 10 Power Snatch 5 Toes to Bar5 Burpees Fitness: 95/65Performance: 115/75Open: 135/95 Athletes: Pick a heavy/moderate load. Singles or sets of 3.  Cycling 10 reps for each … Read more