WOD

8 Hang Power Cleans
8 Burpee Box Jumps
6 Rounds
Rest 3 minutes
8 Push Jerks
8 Burpee Box Jumps
6 Rounds
Fitness: 95/65
Performance: 135/95
Open: 155/105

DRIVE (5:30 pm at Fed) 

Every 5 minute for 25 minutes
400 M Run
20 1 Arm DB Overhead Walking Lunges (10 Each Arm)
20 Push Press (10 Each Arm)
Max Burpees
**The DRIVE programming will not mirror or take into account the CrossFit programming.  Our goal is to have DRIVE 5 days a week.  Currently with it at 3 days it is too hard to take into account what is happening with the CF class.  DRIVE will run on its own program.  It is there for you to switch it up, a class with less skill, but still great coaching.  A class that is more endurance based, but still has weights involved.  But, it will not help with the back squat cycle or take into account that we did pull ups on Monday.**
Coach Marissa floating to the top of the box.

We are holding a Beach Volleyball class on Sunday, May 20th from 10am - noon for Industry Athletics members at Baltimore Beach on Key Highway.  If you've ever wanted to learn the basics of the game, already play and want to work on some skills or just want to get out in the sun for few hours - this is your opportunity. We'll work on passing, setting, hitting, serving and finish up playing some games.  It will be a great workout on the sand. We have two courts reserved and room for 16 people. You can sign up here . Please sign up no...

DRIVE30 launching Tuesday May 8th. This is a half hour DRIVE class hosted at Crossfit Harbor East every Tuesday and Thursday from 11:30am- Noon. DRIVE is a 45-minute high intensity group class without barbells led by an experienced group of coaches designed to target clients of all fitness levels. DRIVE30 cuts the class time down to 30 minutes in duration, giving athletes the ability to hit a workout during their hour lunch break. This class will leave you feeling refreshed and energized while you get stronger and burn calories with fun, fast-paced workouts customized to your level and goals. For the entire Month of May, DRIVE30...

Strength WOD

Back Squats 3/3/3/3/3
(Same weight across. 75-80%)

WOD

Every Minute on the Minute for 10 Minutes
7 Thrusters
Max Pull ups
Fitness: 45/55
Performance: 95/65
Open: 115/75
Smile!  It’s Monday and you Get to workout today!

CFH and CFHE – 8am and 9am CrossFit Class only! (No DRIVE)

The coaches will be doing a weekend long summit to learn and grow to help better serve you as an athlete!

Running DT

1 Round of DT
(12 Deadlifts, 9 Hang Cleans, 6 Push Jerks) (155/105)
400 M Run
5 Rounds

Strength WOD

Back Squats with a 3 second pause
3/3/3/3/3 (build up in load)

WOD

10 1 ARM KB Squat (Right)
10 1 ARM KB Squat (Left)
20 Box Jumps
30 Sit up
3 Rounds
Fitness: Sit ups
Performance: Sit ups
Open: 20 Toes to Bar
Baker working on that summer body!

WOD

20 Hang DB Snatch (Right)
20 Hang DB Snatch (Left)
10 Burpees
400 M Run
2 Rounds
3 Minute Rest
10 Hang DB Snatch (Right)
10 Hang DB Snatch (Left)
20 Burpees
400 M Run
2 Rounds
Dumbbell work today – Candace showing us how it’s done!