Gym News


We will be hosting an RWB workout on Saturday November 9th at both locations! Their Mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.  If you know a veteran, bring them in for the workout!
The workout will be incorporated into our normal schedule.


Strength


Push Jerk
3/3/3/3/3
(build up in load) 


Metcon


25 Push Press
100 Double Unders
___ Cal Row 
100 Double Unders
25 Push Press

15 min cap

Fitness: 75/55 (40 cal row) 
Performance: 115/75 (50 Cal row) 
Open: 135/95 (55 Cal Row) 

Athletes: Work up to a heavy set of 3 on the Push Jerk. For the workout, find a load you can push press for 10+ reps on the first set.  Doubles should not take longer than 3 minutes for 100. 


DRIVE


5 Minutes on 1 minute off 
15 DB Thrusters 
15/12 Cals on C2 Bike 
15/12 Cals on C2 Rower 
15 KB Swings
Max Burpees 

5 Rounds 


Partner Workout


800 M Run (400 M relay style) 
60 Pull ups
60 Front Squats
20 Synchro Burpees (high five at the top- because friendship) 

 800 M Run (400 M relay style) 
40 Pull ups
40 Front Squats 
20 Synchro Burpees (high five at the top- because friendship) 

800 M Run (400 M Relay style) 
20 Pull ups
20 Front Squats 
20 Synchro Burpees (high five at the top- because friendship) 

35 min Cap 

Fitness: 75/55
Performance: 95/65
Open: 115/75 (chest to bar) 


DRIVE


400 M run 
20 hand release push ups 
20 med ball cleans 
20 sit ups 
24 min AMRAP 

FRIENDSHIP


Workout (20.4)


For time:
30 box jumps, 24’/20′
15 clean and jerks, 95/65
30 box jumps, 24’/20′
15 clean and jerks, 135/85
30 box jumps, 24’/20′
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

Fitness: 95/65, 115/75, 135/95 (air squats)
Performance: 95/65, 135/95, 185/125
Open: As Written


Harbor East will be CLOSED this weekend for a L1


Strength


Take 18 minutes to complete 
Back Squat
8/8/8/6/6/6 (75-80%) 


Metcon


Every 2 minutes for 12 minutes
 _____ Wall Balls
Max Doubles 

Fitness: 18 Reps (Max Singles) 
Performance: 20 Reps
Open: 22 Reps

Athletes: Focus on building up in load for the back squats.  6 heavy sets today.  The 12 minute piece will be challenging, choose a WB weight you can go unbroken with and make the transitions quick.  


DRIVE


4 Rounds for time

100 single unders
40 air squats
30 alt DB snatch
20 Box Jumps
10 Ring Rows


Good Luck on 20.3! Friday Night Lights kicks off at both locations at 5:30pm.

Crossfit Federal Hill will be closed this weekend. Capacity Class will be held at 5:30 pm on Sunday and open gym will be from 5:30-7:30pm.

Crossfit Harbor East will be closed next weekend (11/2-11/3).


Strength


Deadlift: take 15 minutes to build up
5/5/5/3/3/3


Metcon


9 min AMRAP

21-15-9
Deadlift (225/155)
Box Jumps

OR

20.3

21-15-9
Deadlift (225/155)
Handstand Push-up

21-15-9
Deadlift (315/205)
50ft Handstand Walk

9 min CAP


Halloween Throwdown is October 26th! Don’t forget to grab your FREE ticket from the eventbrite link on the blog.


Workout


From 0-10 minutes 
50/40 Cal Row 
40 KB Swings 
30 Burpees
20 Dball over the shoulder

10-18 minutes 
40/30 Cal Row 
30 KB Swings
20 Burpees
10 DBall over the shoulder 

18-24 minutes 
30/20 Cal Row 
20 KB Swings 
10 Burpees
Max Dball Over the Shoulder 


Halloween Throwdown is October 26th! Don’t forget to grab your FREE ticket from the eventbrite link on the blog.


Workout


____ Cal Bike
___ Muscle ups
15 Back Squats
15 Sit ups
Rest 1 minute
 
5 Rounds

28min CAP

Fitness: 12 Pull ups +6 Push ups (95/65) (17 Cals)
Performance: 5 Muscle ups (135/95) (20 Cals)
Open: 6 Muscle ups (155/105) (23 Cals)


Workout


50 Doubles 
30 Weighted Box Step ups (1 DB hold it however you want) 
2 Rounds

Rest 2 minutes 

50 Doubles 
25 Hang Power Cleans 
2 Rounds

Rest 2 minutes

50 Doubles 
20 Push Press 
2 Rounds
 
25 min Cap 

Fitness: 95/65 (100 singles)
Performance: 115/75
Open: 135/95


Strength


Take 15 minutes
Build to a heavy Set of 6 deadlifts 


Metcon


6 Toes to Bar
8 Deadlifts 
14 Box Jumps
10 min AMRAP 

Fitness: 155/105
Performance: 205/135
Open: 225/155

Athletes:  The deadlifts do not have to be unbroken.  Work to find a heavy set of 6.  For the workout the deadlifts should be completed in :30 or less each round. 


DRIVE


400 M Run 
30 Air Squats 
20 Alt DB Push Press (hold two DBs press with one arm/10 each arm) 
10 Ring Rows 
5 Rounds 

**Try to hit each round at 5 minutes or less.  Time cap 28 minutes**


Workout


40 Cal Row 
35 Barbell Push Jerk 
30 Single Arm DB Push Jerk (15 per side) 

Rest 4 min (lower weight on BB) 

40 Cal Row 
35 Barbell Push Press 
30 Single Arm Push Press (15 per side)

Rest 4 Minutes (lower weight on BB) 

40 Cal Row  
35 Barbell Thrusters
30 Single Arm DB Thrusters (15 per side)  

Fitness: 35 Cals (115/75) (95/65) (45/35) 
Performance: 40 Cals (135/95) (115/75) (95/65)
Open: 50 Cals (155/105) (135/95) (115/75)

32 Min Cap 

Athletes: Today we go from a heavier load down to a lighter load on the barbell and our DB load stays the same as the movement changes..  We are estimating each pice to take 8 minutes or less so we placed a 32 minute cap on the workout. Choose your loads accordingly.