Workouts

WOD 21-18-15-18-21 Wall Ball Pull up KB Swing Ab Mat Sit up ** 200 M Run after each round 25 min Cap DRIVE @ CFH 5:30PM Minute 0-5 Max Meters on the Rower Minute 5-10 15-12-9 Dumbbell Thrusters 200 M Run after each set Minute 10-15 Max Meters on the Ski Minute 15-20 21-15-9 Dumbbell … Read more

You have probably seen super mom Nicole Aiken-Shaban around the gym at Federal Hill. She joined our family in 2017 after moving from Philly and entrenched herself in the gym and community from the start. Nicole’s story is slightly unique because the majority of the time she has been with us has been spent growing … Read more

Skill Work Week 7– Last week of our cycle, we text next week! HSPU Cycle  Min 1: 1 Wall Walk into 20 second handstand hold Min 2: Max HSPU (strict, use kipping as a progression) Min 3: 15 Overhead Tricep Extensions 9 mins Push up Cycle  Min 1: 30 Second Plank Walk Min 2: Max … Read more

OPEN GYM HOURS Federal Hill Open Gym 5:30pm-7:30pm Capacity Class @ 5:30pm Harbor East Open Gym 1p-3p Save the Date October 22nd –  DEADLINE to register for the Halloween Throwdown October 22-27th –  Crossfit Harbor East Group Foundations Saturday October 27th- Halloween Throwdown at Harbor East! More info

Strength Every 2 minutes for 14 minutes 1 Hang Snatch + 1 Snatch WOD 21-15-9 Hang Squat Snatch Bar Facing Burpee Fitness: Power Snatch (75/55) Performance: 95/65 Open: 115/75 DRIVE In Teams of 3 0-5 Max Burpees 5-10 Max Jumping Air Squats 10-15 Max Cals on Rower 15-20 Max KB Swings 20-25 Max Max Wall Balls 25-30 Max … Read more

Partner WOD 20 D Ball Over the Shoulder 30 Empty Barbell Thrusters 40 KB Swings 50/40 Cal Row 4 Rounds 35:00 min cap Divide up work between both athletes. **Save the Date** Saturday October 20th – Flu Shots offered at CFHE 8:30am-12:00pm & Baltimore City Running Festival Saturday October 20th/21st – CFH closed due to … Read more

WOD Every 7 minute for 28 Minutes 400 M Run 40 Double Unders 20 Chest to Bar 20 Push ups Extra Credit: CORE WOD :20 Side Plank R :20 Side Plank L :20 Low Plank :20 Hollow Hold :20 Off x 4 DRIVE @ CFH 5:30PM Every 8 minutes for 32 minutes 600 M Run … Read more

Hey Team,   The Baltimore Running Festival is right around the corner! I thought it would be a perfect time to introduce you to an app on your phone that will donate some cash to charity as you complete your runs!  The app is called “Charity Miles” and works very much like a GPS run … Read more

  Special Congratulations to Industry Athletics member Sarah Matz and her New Husband on their wedding this past weekend! We wish you all the best on this new chapter in your life!

STRENGTH Work up to a heavy 2 Rep Deadlift in 12 minutes then 5 min EMOM- 1 Deadlift WOD 20 Wall Balls 20 Hang DB Snatch (10 on each side) 10 min AMRAP DRIVE @ CFH 6:30PM 500 M Row 21 KB Swings 12 Burpees 5 Rounds **Save the Date** Saturday October 20th – Flu … Read more