Iron Harbor Community Strength

Iron Harbor Community Strength Iron Harbor Community Strength is committed to improving fitness and fitness awareness amongst the communities in and around Oyster Harbor.

Classes are run at the personal residence of Christopher Romero. Christopher is CrossFit Level One Trainer who runs weekly Metabolic Conditioning and Weight training classes. Iron Harbor Community Strength offers free group workouts on specified weekends

Group workouts are a great way to build health and wellness, increase fitness and get to know members of the community. Iron Harbor Community S

trength invites all to come and try our workouts for free. Note: Iron Harbor Community Strength is NOT a CrossFit Affiliate

Kraken First Game of Inaugural Season, Knights Season Opener
10/13/2021

Kraken First Game of Inaugural Season, Knights Season Opener

09/15/2020
05/26/2019

3 x 5 squat
3 x Shrug + Clean + Squat Clean

Going 3 times through

AMRAP 3
Ladder Drills
AMRAP 3
Hurdle Drills
AMRAP 3
Double unders

05/02/2019

Push Press

4 Sets of 6 repetitions:
Set #1- 70%
Set #2: 72%
Set #3: 74%
Set #4: 76%

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"

04/28/2019

3 mi run
50 Hand Stand Pushups

04/25/2019

WOD
3 Rounds:

24/17 Calorie Row

21 Kettle Bell Swing (53/36)

18 Push press (95/65)

15 Box Jumps (30/24)

04/23/2019

20 Min Sn**ch Work
Sn**ch + Drop Sn**ch + OHS

WOD
200 Meter Run, 21 V-Ups, 21 Burpees
200 Meter Run, 18 V-Ups, 18 Burpees
200 Meter Run, 15 V-Ups, 15 Burpees
200 Meter Run, 12 V-Ups, 12 Burpees
200 Meter Run, 9,9
200 Meter Run, 6,6
200 Meter Run, 3,3

04/21/2019

1 mi run
5x5 Squat @ 85%

WOD
For time:
1000m Row
40 Thrusters 35/45
40 Pull Ups
1000m Row
30 Thrusters
30 Pull Ups
1000m Row
20 Thrusters
20 Pull Ups
1000m Row
10 Thrusters
10 Pull Ups
1000m Row

03/01/2019

W/U
500 m row
100 m bear crawl
10 Wall Walk

15 min
sn**ch + sn**ch balance

WOD
3 RFT
10 power clean (115/75)
10 front squat
300 m run

01/25/2019

w/u
500 m row

WOD
1 mi run
30 Clean & Jerk (135/95)
1 mi run

01/14/2019

5 min amrap
10 airsquat
2 scaled rope climbs

Squat
2x8 50%/60%
2x6 75%/70%

Between sets
Press same reps and %

WOD
5 RFT
20 box jumps (24/20)
20 push press (96/65)

01/12/2019

W/U
500m row

3x 3 drop sn**ch
3x5 Squat sn**ch grip press

5 x 1 squat sn**ch

4 rounds
10 thruster (115/75)
10 K2E

Address

3294 Arundel On The Bay Road
Annapolis, MD
21403

Opening Hours

Monday 7:15pm - 8:15pm
Wednesday 7:15pm - 8:15pm
Saturday 10am - 11am

Telephone

(410) 903-1634

Website

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