Workouts

Hey Team, Few quick announcements regarding Next weekend (Labor Day Weekend): Crossfit Harbor East will be closed for a Level One seminar both Saturday, September 1st, and Sunday, September 2nd. Crossfit Federal Hill will be open Saturday and will be kicking off a brand new weekend schedule. Starting September 1st, CFH’s weekend schedule will be:8 AM … Read more

TEST 30 Strict Handstand Push ups for Time (6 min cap) 50 Push Ups for Time (6 min Cap) **For this cycle you have two options, get your first push up or work towards a strict Handstand Push up. If you need help or guidance deciding, just ask a coach! WOD Every 3 Minutes for … Read more

CFH – Closed Due to Level 2 CFHE – Open Gym 1-3pm

The Federal Hill location will be closed today due to a Level 2 Seminar.  Head over to Harbor East for Barbara! Barbara Five Rounds for Time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest precisely three minutes between each round. **This will be DRIVE and CF WOD.  Every class will have a time cap … Read more

“CrossFit Total“ Take 15 Minutes at each station Back Squat, 1 Rep Shoulder Press, 1 RepDeadlift, 1 Rep *This workout might not look like a “workout” but if done correctly it will leave you smoked after trying to find your 1 RM at each one of these stations in 15 minutes.

  Saturday, August 25th, Crossfit Federal Hill will be closed for a Crossfit Level 2 Seminar. All Industry Athletic athletes are invited to head over to Crossfit Harbor East to conclude Crush Week with Barbara! The workout will be the same for both Drive & Crossfit and with the exception of the 11 o’clock, all … Read more

Strength WOD Take 10 minutes to find a heavy power clean (Use this as a warm up for the met con)  Wittman 15 KB Swings 15 Power Cleans 15 Box Jumps 7 Rounds Fitness: 65/55 (35/26) Performance: 95/65 (53/35) Open: 95/65 (53/35) 22 min Time Cap **95/65 is a low weight because the reps are … Read more

Strength WOD Take 12 Minutes to Find a heavy 3 Rep Thruster from the rack Jackie 1000 Meter Row 50 Thrusters (45/35) 30 Pull-Ups -For Time- or Heavy Jackie 1000 Meter Row 50 Thrusters (95/65) 30 Chest to Bar Pull-Ups -For Time- **TIME CAP 15 MINUTES** DRIVE – CFH 6:30pm Tabata :20 on :10 off … Read more

Skill/Strength  Take 10 minutes to work on Handstands then take 5 minutes to build up to a heavy 5 rep deadlift Diane 21-15-9 reps of: Deadlift (225/155) Handstand Push-Ups DRIVE – CFH 5:30pm Strength WOD 10 Dips 14 DB Box Step Ups :20 L Sit Hold 4 Rounds WOD Every 5 Minutes for 10 Minutes 400 … Read more

Hey team! Congratulations to everyone that PR-ed their Push Press last week, as well as massive congratulations to all those who achieved their first pull up or muscle up! This week, before we dive into a new cycle, we will continue to test our fitness by hitting some of the infamous benchmark workouts, also known … Read more