September 2017


“Puerto Rico”
200 Meter Run
5 Power Cleans
10 Push Ups
20 Minute AMRAP
Fitness:95/65 (Incline push ups off the rack)
During today’s CrossFit classes, we will be raising money for two fund raisers that will support those affected in Puerto Rico by Hurricane Maria.  If you are interested in donating, please bring cash or check to the gym on Saturday.  The money will be going to Hurricane Maria Community Recovery Fund and the One America Appeal

If you are not coming in for the 9 or 10 CrossFit class and want to donate, please do!  There is no amount too small to help those who need it most during this difficult time.


400 Meter Run
40 Mountain Climbers
30 Sit Ups
20 Burpees
10 Strict Pull Ups
4 Rounds
Andrew with a solid Dumbbell Press

Skill WOD

8-10 Ring Dips
8-10 Barbell Row
3 Rounds


15 KB Swings
____ Double Unders
15 Toes to Bar
Rest 30 seconds
4 Rounds
Fitness: 35/26 100 Singles/15 Sit ups
Performance: 53/35 40 Doubles
Open: 70/53 50 Doubles
Fernando, Fred, and Andrew rowing their way through the Noon class.

From Left to Right: Becky, Taylor, Alessandra, Jim, Nick, John, Daniel, and Brad Welcome the latest group of Foundations Graduates to CFH!  These fresh athletes just completed their two weeks of Foundations with Coach TR.  Looks like they had a good time...

The Community of Strength Project Golf Tournament is right around the corner!  Be sure to sign up here to Golf, Donate or Sponsor today!

Strength WOD 

Push press 4/4/4/4/4
(Build up on load)


0-6 Minutes
35/25 Calorie Row
35 Burpees
Max Pull ups
6-7 Rest
7-13 Minutes
25/20 Calorie Assault Bike
25 Burpees
Max Pull ups
Score = Total Pull ups
Coaches Tips:
We are in Week 8 of our Push Press cycle.  The coach will be sure to get your shoulders nice and warmed up before getting to work today.
You should have at least :30 on Pull Ups.  If you do not, you should stop your Burpees with about :30 left and move onto Pull Ups.
Coach Jamie from CrossFit Harbor East looking strong overhead!

The time has come.  We are going to be losing our parking lot starting October 1st.  I understand that this may be an inconvenience for some of you but I hope you know that I am doing everything I can to work a replacement that is as easy as possible. I have rented spots from the parking lot just past the Harbor View apartments.  It is a three minute walk from the lot to the gym.  Think of it as a pre-warm up!  Once you get to the gym, you will need to grab a parking validation ticket/stamp (this part is...

The Community of Strength Project Golf Tournament is right around the corner!  Be sure to sign up here to Golf, Donate or Sponsor today!


400 Meter Run
10 Deadlifts
10 Hanging Power Cleans
12 Front Rack Lunges
5 Rounds
Fitness: 95/65
Performance: 115/75
Open: 135/95
Your coach will take plenty of time to warm you up today.  Be sure to pick a lighter load that you can move through the movements unbroken for most of workout.  Your deadlifts will feel light; stick with the same weight for all 3 movements.
Afternoon class getting their core fired up and ready to go.