Workouts

Strength WOD 1 Front Squat with a 3 second pause + 2 Front Squats 6 sets build up in load WOD EMOM for 10 minutes 5 Deadlifts Max Wall Balls Fitness: 135/95 Performance: 155/105 Open: 185/125 ***Save the Date*** November 15th– Bring a Friend Day at both CFH & CFHE! November 22nd & 23rd – Adjusted Schedule for … Read more

Hey Team, Currently we are between cycles of the Olympic Lifting course at CFH, but that doesn’t mean we should stop practicing and honing our craft in these lifts! Coach Marissa will be teaching a class dedicated to Oly Lifting once a week beginning Wednesday, Nov. 28th. The class will take place in the Back … Read more

WOD 30 DB Walking Lunge (2 dbs by your side) 20/15 Cals on the rower 10 DB Cleans (use the same dbs) 10  Burpees 5 Rounds 30 min cap DRIVE :30 Max Ski Cals :30 Rest :30 Max Toes to Bar :30 Rest 7 Rounds Rest 2 minutes 10 Split Squats (holding 2 DBS) 10 … Read more

Strength WOD Take 14 minutes to find a heavy 2 Rep Push Press Then take that load and complete 2/2/2 **After each of 2 complete a 1 minute low plank** WOD 4 Handstand Push ups 8 Pull ups 12 Pistols 10 min AMRAP Fitness: 24 Air Squats DRIVE @ CFH 6:30PM Every 2 minutes for 18 … Read more

WOD “Lights Out” 200 M Run 8 Power Cleans (unbroken) 12 Front Squats (unbroken) **Rest two minutes** 6 Rounds Fitness: Hang Cleans into front squats Weight today is athletes choice, go as heavy as possible while remaining unbroken DRIVE 400 M Run 30 Alt DB Snatch 20 Sit ups 15 DB Goblet Squats 5 Rounds … Read more

Partner WOD 30 Snatches (divide up) 30 Synchro Sit ups 60/50 Cal Row 30 Snatches (divide up) 30 Synchro Sit ups 90/75 Cal Row 30 Snatches (divide up) 30 Synchro Sit ups 120/100 Cal Row Fitness: 95/65 (75/55)(45/35) Performance: 135/95 (115/75) (95/65) Open 135/95 (115/75) (95/65) 30 min cap ***Save the Date*** November 15th– Bring a Friend Day at … Read more

Congratulations to our October Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of October.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Anthony Napolitano   20 Brett Ruby   20 Drew Morley   20 Fernando Elizalde   23 Jaclyn Sienkiewicz  … Read more

WOD “Hit the Deck”  Retest from Friday, April 27th, 2018 30 Dball Over the Shoulder 90 Wall Balls Directly into 25 Pull ups 75 Air Squats 2 Rounds Directly into 20 Burpees 60 Double Unders 3 Rounds DRIVE @ CFH 5:30PM 400/300 M Row 15 DB Floor Press 400/300 M Row 15 DB Strict Press … Read more

Strength WOD Take 18 minutes to find a Find a new 2 RM Front Squat WOD 10 Single Arm DB Push Press (5 each arm) 10 KB Swings 5 Shuttle Run (down and back = 1) 10 min AMRAP ***Save the Date*** November 15th– Bring a Friend Day at both CFH & CFHE! November 22nd & 23rd – Adjusted … Read more

The 100,000 Meter Holiday Challenge is BACK!   This is the Fourth year the Federal Hill Community is attacking this challenge and the second year for Crossfit Harbor East.   How long do I have? You have from Friday, November 23rd to until Monday, December 31st to accumulate 100,000 M on the Rower. How do I sign … Read more