Workouts

WOD 50 DB Hang Clean and Jerk (25 each arm) 40 Walking Goblet Lunges (db or KB) 30 Burpees 20 Sit ups 10 Bar Muscle ups 20 Sit ups 30 Burpees 40 Walking Goblet Lunges 50 DB Hang Clean and Jerk (25 each arm) Athletes Choice on DB & KB weight. DRIVE @ CFH 5:30PM Every … Read more

TEST DAY 30 Strict Handstand Push ups for Time (6 min cap) 50 Push Ups for Time (6 min Cap) WOD (RETEST FROM 8 weeks ago)  Every 3 Minutes for 12 Minutes 200 M Run 10 Hanging Power Snatch Max OHS Fitness: 95/65 (hanging clean, front rack lunge) Performance: 115/75 Open: 135/95 DRIVE @ CFH 6:30PM … Read more

As an ex-college athlete, Kelsea had been told by friends and colleagues to try crossfit for years, but it wasn’t until she moved to Baltimore in November 2017 that she finally walked into a box. “I’m ashamed to say it now, but I fought the crossfit ‘craze’ at first. Luckily, curiosity got the better of … Read more

OPEN GYM HOURS Federal Hill Open Gym 5:30pm-7:30pm Harbor East Open Gym 1p-3p  

DRIVE 7 am at Fed Hill DRIVE 8 am at Harbor East    EMOM for 8 minutes 10 Single Arm DB Thruster (5 each side) Max Burpee Rest 8-10 10-18 8 min EMOM 14 Goblet Lunges (hold DB) Max Sit ups Rest 18-20 20-28 14 Alt DB Snatch Max Low Plank Hold Halloween Throwdown at … Read more

WOD #1 –“Broomstick Total”  Each team member will pick one lift to find their 3 RM for the day Hang Power Snatch  Hang Squat Snatch  Hang Power Clean  Hang Squat Clean  Beforehand, the team decides which athletes wants to complete which lift. Each athlete completes one movement, not all three (such as Jane will be our “hang … Read more

Gymnastics WOD Every 2 minutes for 18 minutes (3 rnds) Station 1: Max Muscle ups in 1:00 (or MU progressions) Station 2: Handstand Walk 20 feet (use partner assisted or wall runs) Station 3: Accumulate :45 seconds in L sit (use Dip bars) WOD 8 min EMOM 10 Power Snatch Max Double Unders Fitness: 45/35 … Read more

Strength WOD Back Squat 8- 60% 6- 65% 4- 70% 4- 75% 4- 75-80% WOD Every 3 minutes for 12 minutes 15/12 Cal Row 12 Toes to Bar 10 Front Squats Fitness: 115/75 Performance: 165/110 Open: 185/125 Pick a weight that allows you to have about 30 second rest each round DRIVE @ CFH 5:30PM … Read more

Strength WOD Sumo Deadlift (60% of 1 RM) 3/3/3/3/3 After each set complete 5 Partner Glute Ham Raises WOD 15 Box Jumps 10 Deadlifts 5 Push Jerks 5 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105 **Save the Date** Saturday October 27th- Halloween Throwdown at Harbor East! More info Saturday October 27th- CFH closed Halloween Throwdown Saturday, October … Read more

Hey Industry Athletics! Here are the teams for this weekend’s Halloween Throwdown! Costumes are HIGHLY encouraged, so take the next few days to chat and coordinate! We can’t wait to see what you all come up with! The throwdown will start at 10am on Saturday October 27th at Crossfit Harbor East! If you are not … Read more