Workouts

Happy Thanksgiving Team! 10am Class offered at Both locations today All other classes are canceled    WOD Partner Hildy For Time 200 calorie Row 150 Thrusters (45/35 lb barbell) 100 Pull-Ups 150 Wall Ball Shots (20/14 lb) 200 calorie Row US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from … Read more

Strength WOD Front Squats 6/6/6/6/6 Build up in load WOD 15 Hang Squat Cleans 15 Toes to Bar 15 Front Squats 15 Toes to Bar 15 Power Cleans 15 Toes to Bar 2 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 ***Save the Date*** November 22nd- 10am Partner WOD at both locations, all other classes are canceled … Read more

  Congratulations to CFHE member Neil Cotherman and his wife Katie on their newest addition! Welcome to the world Cosette Mary Cotherman!

Strength WOD EMOM for 4 minutes 1 Snatch from the high Hang (mid thigh or above) EMOM for 4 minutes  1 Snatch from the low Hang (just above the knee) EMOM for 4 minutes 1 Squat Snatch WOD 3 Power Snatch 6 Burpee 9 Box Jump 9 Rounds Fitness: 115/75 Performance: 135/95 Open: 165/110 DRIVE … Read more

Strength WOD Push Jerk 3/3/3/3/3 (build up in load) WOD 40 Air Squats 20 Single Arm DB Hang Clean and Jerk (10 each arm) 5 Bar Muscle ups or 10 Chest to Bar Rest 1 minute 4 Rounds 18 min Cap DRIVE AMRAP 25 Minutes 80 KB Swings 70 Goblet Squats 60 Sit ups 50/40 … Read more

OPEN GYM HOURS Federal Hill Capacity Class 9am Open Gym 9am- 12pm Harbor East Open Gym 1pm-3pm   ***Save the Date*** November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon November 23rd– Rowing Challenge Begins, more info coming soon! November 28th- FREE Olympic Lifting class starting up at Fed

Strength 12 Min to find a 3 rep max OHS MetCon “Nancy” 400m Run 15 OHS Fitness 75/55 Performance 95/65 Open 115/75 Drive From 0-10 2 K Row (for time) From 10-20 10 Pull ups 20 Walking Lunges 5 Rounds From 20-30 5 Med Ball Cleans 5 Burpee Box Jumps 10 Rounds ***Save the Date*** … Read more

WOD 7  Minutes at each station 2 minutes rest between Max Meters on the Rower Max Burpee Box Jumps Max Rounds of Cindy ***Save the Date*** November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon November 23rd– Rowing Challenge Begins, more info coming soon! November 28th- FREE Olympic Lifting class starting up at Fed

WOD In teams of 5 “WATERFALL” 20 min AMRAP: 15 Cal Row 12 Burpees 20 KB Swings 20 DB Snatch 1 Rope Climb Athletes choice of DB & KB weight The way this workout works is : Each group starts in a line behind the rower and falls down the line. Athlete 1 begins on the … Read more

Training Cycle Dates: M 11/12/18 – Su 12/22/18 Test Week: W 12/26/18 – Sat 12/29/18 Transition Week: Will be the first week of 2019 Goals: We will take a break from a specific gymnastics cycle to put our skills to the test! Our main focus will be on front squats.  We will squat on Monday, sometimes on … Read more