Strength WOD

Find a 1 RM Back Squat


Every 3 Minutes for 12 Minutes
15 Front Squats
15 Burpee Box Jumps
We are starting our new cycle today – Back Squats.  Take your time building up in load during the strength portion.  Focus on form and, as always, listen to your coach!
If you’re unable to make it in today, be sure to find your 1 RM back squat tomorrow, or the next time your in, as baseline for the cycle.

Emily hitting that full extension at the top of her burpees!


Federal Hill we be closed this weekend due to a Level 1.  All Industry Athletics members are welcome to come workout at Harbor East.

CrossFit Harbor East members, we are putting together a climbing party on Saturday, April 7th at 10am at Earth Treks in Columbia, MD. This is a really fun opportunity to get out of the gym and use your fitness! We will be climbing from 10am-Noon. The $25 fee covers the harness, climbing shoes, and instruction from Earth Treks employees. You can sign up by writing your name on the whiteboard at Harbor East.  Then we will charge your card.  We only have room for 18 people, and it is first come, first served! The event will be run by coach Parker and coach Nicole.

If you think she can kip, wait until you see her climb!