Workouts

Regular Class Schedule today.  Remember the merger party is now moved to Sunday.  Meet at The Sandlot at 10 am, first drink is on us! The event is now free and will not have the paint and canvas portion due to weather. Skill 10 Minutes to work on Double Unders Or find your best max … Read more

Strength WOD 12 Kneeling single arm Arnold Press (6 each side) 20 Second Hollow Hold 10 Leg Raises 3 Rounds WOD 800 M Run 400/300 M Row 1 Arm Overhead Walking DB Lunge (15 on each arm) 2 Rounds 20 Minute Cap

Strength WOD Take 12 minutes to establish a heavy 1 Rep for the day (Use about 80-90% of that for the workout) WOD Every 2 Minutes for 12 Minutes 3 Power Cleans 20 Push ups Rest 2 Minutes From 14-20 Minutes As many Burpee Pull ups as possible DRIVE – CFH 5:30pm Every 4 Minutes … Read more

In our Survey people wanted more transparency on the programming: A better idea of what we are attacking and how we are going to get there. Tons of time and effort goes into programming every week and I assure there is a plan.  Every 8 weeks I will start to put out a blog post … Read more

Strength WOD Front Squats 8/8/8/8 (same weight across) WOD 400 M Run 20 Toes to Bars 15 Deadlifts 3 Rounds Fitness: 155/105 Performance: 185/125 Open: 225/155 DRIVE – CFH 6:30 Max Ski in 1 Minute 20 Box Step ups (holding DBs) 30 KB SDHP 40 KB Deadbugs 3 Rounds DRIVE30 – CFHE 11:30 3 Rounds … Read more

Hey Team! We can not thank everyone enough for taking the time to help make Industry Athletics a better place. Here is what we gathered and what we are working on based on the feedback we received. Harbor East Upgrade changing area and get more cubbies On the list and we will be working on … Read more

Skill Work  Pull up Track  5-7 Strict Pull ups (3 second pause at the top) 10 Bent Over Barbell Rows Rest 4 Rounds Muscle Up Track  5 Ring Pull ups (on high rings) 5 Horizontal Ring to chest pulls (on low rings, pause for 3 seconds) 4 Rounds WOD 20/14 Cal Row 25 KB Swings … Read more

Strength WOD Push Press 10/10/8/8 (build up in load) *After each set do 10-15 push ups then rest about 1 minute  WOD 15-12-9-12-15 Hanging Clean Push Jerk Burpees 15 Minute Time Cap Fitness: 95/65 Performance: 135/95 Open: 155/105 DRIVE – 6:30pm CFH 10 DB Burpees 10 Goblet Squat 10 Standing DB Strict Press 200 M Run … Read more

CFH: Open Gym 9-12 Capacity Class CFHE: Open Gym 1-3 Happy Fathers’ Day to all of our Industry Athletics Dads out there!

Skill WOD Take 15 to 20 minutes to practice Pistols if you have pistols try weighted ones or 100 for time “Serve it up” 2 Minutes on 1 Minute off for 15 Minutes 12 DB Hanging Cleans (1 arm, 6 each side) 12 DB Front Squats (Rack (6 each side) Max Burpees Fitness: 95/65 Performance: … Read more