Hey Athletes, Harbor East Flooded Last night (Tuesday). There will be no morning classes or noon class. Stay tuned for evening hours. Feel free to head over to federal hill for morning or noon class!

Strength


Sumo Deadlifts
5/5/5/3/3/3

Metcon


Every 2 minutes for 10 minutes 
12 Deadlifts
9 Hang Cleans
Max Doubles 

Fitness: 115/75
Performance: 155/105
Open: 175/115

Athletes: The sumo deadlift is a great movement for building pulling strength and leg power.  We finish with a 2EMOM.  Pick a weight that is challenging, but you may have to break up in the later rounds. 

By: Scott Burkholder

Crossfit Harbor East is a community within one of Baltimore’s vibrant neighborhoods. The Douglass District is a little known area nestled among some of the most historic and famous areas of the city. The borders of the District are from Central Avenue on the west to Broadway on the East, Fleet Street on the south to Bank Street on the North. It is a tiny, but mighty, two block by five block community.

The District has sat quietly for a number of years, but as you look around you can see that this is changing. As the neighborhood evolves, we have an important question to ask: 

What do we want to become? 

In the past, it would seem that the neighborhood has served as a “gate” between the affluent water front and a challenged part of the city (there is a physical gate on the end of my street where public housing begins). The citizens of the District believe that this is NOT what makes urban centers great. What makes a city wonderful is an expansive and inclusive mix of people!

With this in mind, the Douglass District Senate (our community association) has created a vision statement:

The Douglass District Senate believes urban living is at its best with a diverse and dense mixture of people and a robust combination of residential and thriving commercial enterprises to: house, employ, serve and engage the local and visiting populations. The Douglass District Senate is working to create the most vibrant, inclusive, walkable, healthy and economically viable neighborhood in Baltimore City!


Will you help make your gym’s neighborhood one of the finest in the city?

All are welcome!

What: Community Work Out
When: Sunday August 11th @ 11 a.m.
Where: CrossFit Harbor East (510 South Eden)
Why: To help build a great neighborhood
Details: Workout @ 11
Food and beverage @ 12 provided by Douglass District Senate

Skill


10 minutes to work through:

5 ______
10 Muscle snatches
10 Hollow to Superman rolls 

Fitness: Jumping bar muscle-ups
Performance: Assisted bar muscle-ups (partner assists in the turnover by pushing upper back)
Open: Hip to Bar directly into bar muscle-up x3

*Treat the above as practice/prep to improve positions for the metcon*

Metcon


5 MIN AMRAP 
4 Bar Muscle ups
8 Power Snatch
12 Burpees

Rest 3 minutes 

Three rounds
**Pick up where you left off

Score = Total reps 

Fitness: 8 Chest to Bar Pull ups (75/55)
Performance: 95/65
Open: 115/75

Athletes: Two technical movements today with the Bar Muscle up and Snatch.  We will take you through a solid warm up and give good progressions.  Come in ready to work.