Harbor East will be closed Saturday and Sunday (9/1 and 9/2) for a Level 1 seminar.
Head over to Federal Hill today to get your Saturday Morning WOD in!
NEW SATURDAY SCHEDULE at Federal Hill starts TODAY-
8 AM Drive
9 AM Crossfit
10 AM Crossfit
11 AM Crossfit & Drive
Open gym at Federal Hill from 12-2pm.
Partner WOD
15 Thrusters
15 Pull ups
10 Rounds
*1 partner is running a 400 M run while the other is working on the rounds*
Fitness: 95/65
Performance: 115/75
Open: 135/95
25 Minute CAP
Partner DRIVE
20 Syncro KB Swings
30 Partner Wall Balls
40/30 Cal Row
6 Rounds
32 Minute Time Cap
For the wall balls it is 30 total tosses. For the KB Swings each partner does 20. For the Row divide the work up evenly.