Workouts

WOD 500/400 M Row 30 Power Cleans 400/300 M Row 40 Burpees 300/200 M Row 50 Air Squats 2 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 Cleans should be LIGHT today! Think something you can cycle sets of 10+. DRIVE @ CFH 5:30PM 2 Wall Walks 10 Strict Pull ups 15 Push ups 20/15 Cal … Read more

Skill Work Two weeks left in our cycle! Stay focused! Every 3 minutes for 12 minutes : Max Strict HSPU Max HSPU off a box Max Push ups (go weighted if you can do more than 10) Max Barbell push ups WOD 200 M Run 20 Walking Single arm DB Lunges  (10 each side) (hold … Read more

OPEN GYM HOURS Federal Hill Open Gym 9a-12p Capacity Class @ 9:00am Harbor East Open Gym 1p-3p **Save the Date** Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm Saturday October 20th/21st – CFH closed due to CF-L1 Seminar October 22-27th –  Crossfit Harbor East Group Foundations Saturday October 27th- Halloween Throwdown at Harbor … Read more

WOD In teams of 3 200/140 Calorie Row 100/75 Assault Bike Cals 100 Pull ups100 Hang Power Cleans 80 Thrusters60 Squat Cleans 30 min Cap Fitness: 95/65 Performance: 115/75 Open: 135/95 As a team complete the work above.  Switch in and out as needed. Coaching Tip: The load should be something you can hit big sets in when … Read more

Today we wanted to take a moment and congratulate Fez Mabaquiao on officially becoming a United States Citizen last month! “ I am officially part of this great country. I can stand tall and proud whenever I see the flag, and I can be part of the longstanding traditions in the US. It feels awesome! … Read more

WOD 800 M Run 25 Ground to Overhead 25 Ring Dips 800 M Run 25 Ring Dips 25 Ground to overhead 800 M Run Fitness: 115/75 Open: 135/95 Performance: 155/105 **Save the Date** Saturday October 13th  – Flu Shots offered at CFH 8:30am-1:30pm Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm Saturday October … Read more

Congratulations to our September Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of September.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Mindabeth Levin 21 Mike Salamon 20 Mallory Beck 24 Jorge Maciel 20 Jaclyn Sienkiewicz … Read more

WOD 1,000/800 M Row 30 Burpees Touch a target 60 DB Hang Snatch 30 Burpees Touch a target 1,000/800 M Row Core WOD :20 on :20 off at each station 5 Rounds Superman Hold Flutter Kicks Sit ups or V ups DRIVE @ CFH 5:30PM 12 min AMRAP 10 Single arm Hang Clean and Jerk … Read more

Strength 10 Banded Hip Hinge 6 Romanian Deadlifts 6 Overhand Grip Barbell Rows 4 Rounds WOD OTMEM for 16 minutes Min 1: Max Doubles Min 2: Max Steps – Walking Lunge 1 DB overhead Min 3: Max Pull ups Min 4: Rest DRIVE @ CFH 6:30PM Every 2 minutes for 10 Minutes 16 Walking Lunges … Read more

As coaches and trainers we get asked a ton of questions about gear.  It is often a personal preference and something that will change constantly, but we wanted to put out an series of articles that goes over what we use and what we have experience with.  We are also not affiliated with any of … Read more