Workouts

Skill WOD Muscle Up Cycle  6 Kip Swings and pull hips to rings 6 Ring Dips – on the high rings (MU or Jump to get up) 4 Reps – Scorpion Drill 4 Rounds Pull Up Cycle  10 Second Chin over Bar hold (can be done in 2 sets if needed) 10 Barbell Rows (bar … Read more

AM Barbell Club at Federal Hill with Coach Marissa!  Class Starts: Monday, July 23rd Time: 6:00 am -7:30 am Monday and Wednesday Pricing: $70 per month Cap: 15 person cap with a 7 person minium.  (If we do not have 7 people we will not launch the course) Sign up: Click on this link Olympic Lifting Course … Read more

Strength WOD Push Press 3/3/3/3/3 (same weight across) Then drop the weight and do 2 sets of 10 for a Z-Press WOD 2 Minutes on 1 Minute off for 5 Rounds 3 Squat Cleans 12 Wall Balls Max Double Unders Fitness: 115/75 Performance: 165/110 Open: 185/125 DRIVE – CFH 6:30pm 10 Minute EMOM 10 Goblet … Read more

CFH Open Gym 9-12 Capacity Class 9am CFHE Open Gym 1-3   Come in and put in some work!

Skill WOD Take 12 Minutes to find 1 Rep Max Height Box Jump Max set of unbroken Doubles WOD “Work It” 20 1 Arm DB Snatch (take the DB from the ground to overhead, swtich arms each rep) 25 Box Jumps 30 Front Rack Lunges 2 Rounds DRIVE Partner Running Angie  400 M Run (together) … Read more

Strength WOD Take 15 Minutes to find a heavy 2 RM Thruster from the Rack WOD Fran 21-15-9 Thrusters Pull ups Fitness: 75/55 Performance: 95/65 Open: 95/65 CFH getting ready to work!

WOD 15 Tempo DB Deadlifts 30 Sit Ups 500/400 M Row 1:00 High Plank Rest 1 Minute 5 Rounds 35 Minute Time Cap DRIVE – CFH 5:30pm  Min 1-2-3 for 15 Minutes Min 1: 10 Dips (use dip bars) Min 2: 8 DB hang cleans + 8 DB front squats Min 3: Opposite hand V-Up … Read more

Strength WOD Spend 12 Minutes working up to a heavy double OHS WOD 400 M Run 6 OHS 24 Burpee 6 OHS 24 KB Swing 6 OHS 400 M Run 20 OHS (empty bar) 25 Burpee 20 OHS (empty bar) 25 KB Swings 20 OHS (empty bar) Fitness 95/65 (10 front squats, into 20 front … Read more

AM Barbell Club at Federal Hill with Coach Marissa!  Class Starts: Monday, July 23rd Time: 6:00 am -7:30 am Monday and Wednesday Pricing: $70 per month Cap: 15 person cap with a 7 person minium.  (If we do not have 7 people we will not launch the course) Sign up: Click on this link Olympic Lifting Course … Read more

“Tackling the Muscle up takes strength, commitment, and drills. Let’s all learn with Friends” –          Original Haiku by Davidson Jones   Calling all Industry Athletics family members! We are roughly halfway through our gymnastics pulling cycle, and it is high time we have a dedicated clinic to discuss one of my favorite movements, but also … Read more