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CrossFit Harbor East posted on Facebook

SCHEDULE UPDATE:

6AM AND 9:30AM will be Open Gym tomorrow.

4PM – 7:30PM – Friday Night Lights!
*Last heat starts at 7pm.

CrossFit Harbor East posted on Facebook

Friday February 17, 2017

CrossFit Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (225/155)
55 wall-ball shots, (20-lb. ball to 10-ft. target, 14-lb ball to 9-ft target)
55-calorie row
55 handstand push-ups

Scaled Men – 135, 20 to 9 ft
Scaled Women – 95, 10lb to 9ft

CrossFit Harbor East posted on Facebook

Thursday March 9, 2017
Core:
4 Rounds
10 Hollow Rocks
10 V Ups
10 Tuck-Ins
10 Hollow Hold
Rest 1 Minute

WOD:
3 Rounds
200m Sprint
8 Power Snatches (95/65)
10 Box Jump Overs (24/20)

Scaled – 65/35, step overs
Rx – As written
Competitor – 135/95, 30/24

Skills:
Tabata 6 Rounds (:20 work, :10 rest)
Double Unders

CrossFit Harbor East posted on Facebook

Wednesday March 1, 2017
Cardio:
5 Rounds
30 Jumping Jacks
20 Tuck Jumps
10 Burpees

WOD:
5 Rounds
Min 1: 10 Bench Press (135/95)
Min 2: 15 Hand Release Push Ups
Min 3: 10 Back Rack Lunge (135/95)
Min 4: 15 Air Squats

Scaled – 95/65
Rx – As written
Competitor – 185/135

Strength:
3×7
Pendlay Row (Heavy)

CrossFit Harbor East posted on Facebook

Wednesday February 22, 2017
Cardio:
1 mile Run for Time

WOD:
7min AMRAP
200m Sprint
4 Push Press (115/75)
4 KB Swings (24/16)
*Increase by 4 each round

Scaled – 75/45, 16/12
Rx – As written
Competitor – 155/105, 32/24

Strength:
Every 2 minutes for 12min
10 Deadlifts (Heavy)
*Increasing weight each round

CrossFit Harbor East shared a link on Facebook

NEW APPAREL IS IN STOCK!!! Get your new gear and Open 2017 shirts while they last! http://red-dog-apparel.myshopify.com/collections/crossfit-harbor-east Use the link on this post between today and Thursday, February 16th! Store closes then and al orders will be sent within ten days of the store closing. If you want free shipping make sure to enter discount code “HARBOREAST” after starting the check out process. Your items will be shipped to me and I will distribute at the box. If you want it shipped to your home or another place you’ll have to pay for shipping. ENJOY!

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General Information

NameCrossFit Harbor East
OwnerBrandon Chasen
Websitewww.crossfitharboreast.com
Phone(410) 375-4155
Emailcoaches@crossfitharboreast.com
Address1500 Thames St
Baltimore, MD 21231

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