Workouts

STRENGTH Back Squat Set 1 – 10 reps @ 55% of 1-RMSet 2 – 10 reps @ 65%Set 3 – 6 reps @ 75%Set 4 – 6 reps @ 80%Set 5 – 4 reps @ 85%Set 6 – 4 reps @ 85-90% WOD 10 Squat cleans 400 M Run 3 Rnds Fitness: 95/65 (15 Squat … Read more

The week of October 22nd through 27th, Crossfit Harbor East will be hosting a week long group foundations program, meeting Monday (22nd), Wednesday (24th) & Thursday (25th) at 7:30pm. Each session will be 1 hour in duration and include a group workout. This program is designed to help introduce athletes to the foundational movements found in Crossfit. The class will … Read more

STRENGTH :20 Seconds on :20 Seconds off for 5 Rounds HSPU TRACK Max Hanstand Push ups (or standing strict DB Press) Handstand Hold Max Pike Push-up PUSH UP TRACK Max Push up (or DB Bench Press) Max Barbell Push-up High plank hold *Stay on each movement for :20 seconds (total time 10 min)* WOD 12 … 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 27th- Halloween Throwdown at Harbor East! More info coming soon!!

It’s that time of year again.  Time where you hear about how important it is to get a flu shot but you’re just ‘too busy’ to take the time to get it.  Or you’d rather come to the gym and get your WOD on than spend 5 minutes making sure you’re not bed ridden for … Read more

WOD “Helen” 400 M Run 21 KB Swings 12 Pull ups 3 Rounds Rest 5 minutes “Karen” 150 Wall Balls Score = total time DRIVE “Nate” 20 min AMRAP 2 Muscle-ups4 Handstand Push-ups8 Kettlebell swings (70/53) OR “Pull up Nate” 20 Min AMRAP 6 Pull ups8 KB Swings 10 Push ups **Save the Date** Saturday October … Read more

Strength WOD Every 90 Seconds for 12 minutes 1 Power Snatch + 1 Hanging Snatch + 1 OHS -or- 1 Squat Snatch + 1 Hanging Squat Snatch + 1 OHS WOD 3 Power Snatch 3 Hanging Snatch 6 Hang Release Push ups 6 Push ups 200 M Run 6 Rounds 15 min Cap Fitness: 95/65 … Read more

WOD 20 Box Jumps 25 Russian KB Swings 30 1 Arm DB Push Press (15 each side) 500/400 M Row 4 Rounds 24 min cap CORE WOD :40 on :20 off High Plank Side Plank (:20 L/:20 R) Flutter Kick 4 Rounds DRIVE – CFH 5:30PM Every 2 minutes for 12 minutes 10 Wall Ball 15 … Read more

  It’s that time of year again!  Saturday, October 27th from 10am – 1pm at Crossfit Harbor East!   CrossFit Federal Hill and CrossFit Harbor East Halloween Throwdown! Our Halloween Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for everyone, … Read more

Strength WOD Deadlift 3/3/3/3/3 (Same weight across 80%) WOD 2 minutes per movement for max reps: Doubles Weighted Step ups Sit ups 2 Rounds Directly into, 1 minute per movement for max reps: Doubles Weighted Step ups Sit ups 2 Rnds DRIVE – CFH 6:30PM 10 Kneeling One Arm Arnold Press (5 each arm) 10 … Read more