Workouts

For all the new moms out there this class is for you! Come over to our Federal Hill location on Monday and Wednesday at 11:00 am to see what it is all about. This is not a CrossFit class it is a fitness class dedicated to postpartum moms. If you want to hear all about … Read more

Crossfit Teams of 3Buy-in 10 Rope Climbs -Then-150 Wallballs80 Cals on C2 Bike (Partners not on the bike 40 synchro burpees)400m Run (as a team)150 Wallballs80 Cals on C2 Bike (partners not on the bike 40 synchro burpees)400m Run (as a team) Cash-out 10 Rope Climbs *35 Min Cap* DRIVE Every 2 minutes for 10 minutes  200 … Read more

Reminder that there is NO 6:30pm class tonight at CFHE, instead come out and help us celebrate the end of Barbell Club with our first CFHE Lift off! STRENGTH WODTake 10 min to work on split jerk techniqueThen 1/1/1/1 @ 80% WOD___ Cal Row15 Strict HSPU30 Single Arm DB Push Press15 D-Ball over the Shoulder2 Rounds … Read more

Coach David Jones sits down with athlete Candace R to talk about her journey into the competitive sport of fitness! Check out the video below for a portion of the show or the podcast for the full shbang!

WODAMRAP 24 min9 Toes to Bar12 OHSEvery 8 min starting w/ 0:00, Run 800m **Pick up where you left off on your AMRAP when you get back from the Run** Fitness: 75/55Performance: 95/65Open: 95/65 Save the Date:April 5th- Lift Off at Crossfit Harbor East @ 6:30pmMay 11th – Chipper for a Cause at CFHEMay 27th- Memorial Day … Read more

Ever wonder why your elbow wings out on muscle ups? Or why it’s so tough getting that extra 10 kilos to sit pretty during your overhead squat? We got you covered — FX Physical Therapy is here to help!   On Thursday, April 11th, FX Physical Therapy will be offering FREE movement screens for all … Read more

Strength 1 Clean + 2 Front Squats (3 second pause in the bottom on both FS) 7 Sets – build up in load WOD10 Power Cleans10 Burpees over the bar1:1 Rest4 Rounds Fitness: 95/65Performance: 135/95Open: 155/105 **The metcon should be fast today.  All the rounds should be under 2 minutes** Save the Date:April 5th- Lift Off … Read more

Skill WOD 2 Wall Walks:20 Nose to Wall Hold 10 Push upsRest as needed 6 Rounds  WOD1,000 Row 80 Hang DB Snatch 40 Box Jumps **Athletes choice on dumbbell weight, Metcon should take approximately 12-15 in duration** Save the Date:Today – Dash Volume 2 (for distance) startsApril 5th- Lift Off at Crossfit Harbor East @ 6:30pmMay 11th – Chipper for … Read more

Skill WOD12 Single Leg RDL (right leg) directly into :30 second single arm farmers carry 12 Single Leg RDL (left leg)directly into :30 second single arm farmers carry 3 rounds  WOD3 minutes on 1 minutes off 5 Rounds 20 Air Squats15 Deadlift 20 Front Rack Lunge Max Double Under Fitness: 95/65 (single unders) Performance: 115/75Open: 155/105 **Athletes … Read more