Harbor East will be closed this weekend for an L1.

Sam Flax, DPT and Co-owner, MotionEdge Physical Therapy will be offering FREE screening sessions THIS Saturday at Federal Hill from 9am-11am.


Skill


Take 10-12 minutes to Practice Ring Muscle ups

Work on Pulling Strength- 10 Ring Rows + 10 Push ups (every 90 seconds) 
Can not Turn Over – Have the coach look at your attempt and give you ideas to help 
Can do 3 unbroken- Work on stringing big sets together (practice position drills on low rings) 


Metcon


200 Run 
10 Power Snatch 
___ Toes to Bar 
7 Rounds 

Fitness: 75/55 (10 situps)
Performance: 95/65 (8 toes to bar)
Open: 115/75 (10 toes to bar)

Athletes: For the MU practice use this as a chance to get hands on coaching and work on a weakness.  For the second piece choose a weight you can do 10 unbroken reps with. 


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

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 at Federal Hill

CrossFit Harbor East will have an 8 am CrossFit Class today! Then we will be running the Halloween Throwdown! We will have Sunday open gym from 1-3 pm.

8 am Class only today! At CrossFit Harbor East

WOD

Every 5 minutes for 25 Minutes
200 M Run
20 Cal Bike
15 Toes to Bar
10 Front Squats

Fitness: 18 Cal Bike (95/65)
Performance: 20 Cal Bike (135/95)
Open: 22 Cal Bike (155/105)


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

CrossFit Federal Hill is Closed this weekend for a Level 2 Seminar.

Strength WOD

Back Squat 10/10/8/8/8
Work up to 70-75% of your 1 RM  Back Squat 

WOD

18 Wall Ball 
12 Burpees
9 Strict HSPU 5 Rounds 
17 min Cap 
Fitness: 14/10 (Try to get upside down, if not do a seated DB strict press) 
Performance: 20/14
Open: 20/14

CrossFit Federal Hill is Closed This weekend 26th and 27th for a Level 2

WOD

Every 10 minutes for 30 Minutes 
_______ M Row 
1:00 Low Plank
50 Hang DB Snatch 
25 Sit ups
Max Box Jump Overs 
Score = Total box jump overs 
Fitness: 35/20 (800 M Row) 
Performance: 50/35 (1,000 M Row) 
Open: 50/35 (1,000 M Row) 

Athletes: You should have 30-90 seconds on the box jumps each round.

Liz