Workouts

Congratulations to our May Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of May.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Federal Hill: Ashton Hyde 26 Fernando Elizalde 25 Jessica Konigsberg 24 John Babb 23 … Read more

Skill WOD Max Reps in 2 Minutes: -Muscle ups -Pull ups -Barbell Rows “Diddy Kong” 5 Rounds of :40 seconds on :20 seconds off Pull ups Deadlift Burpee Box Jump Row Fitness: 185/125 RX: 225/155 RX+: 225/155 (chest to bar) DRIVE 5:30 pm at Fed  2 Minutes at each station Max Cals Ski Erg Max … Read more

Strength WOD Take 20 minutes to find a new 1 RM Back Squat WOD Annie 50-40-30-20-10 Double Unders Sit ups *15 Minute Time Cap

Here at Industry Athletics we wanted to celebrate Drive running 4 days a week with an extra special, extra long, extra sweaty Drive100 class!! We will be doing the workout The Triple Three on Sunday June 10th at 10:00am at CrossFit Federal Hill. Triple Three consists of a 3,000m Row, 300 Double Unders, and a … Read more

CFH: Open Gym 9-12 Capacity Class Come in for Open Gym, and get a hug from Hugh!

Strength WOD Take 10 Minutes to find a heavy OHS from the Ground WOD Nancy 400 M Run 15 OHS 5 Rounds Fitness: 95/65 (front squats) Performance: 95/65 Open: 115/75 DRIVE Every 2 Minutes for 12 Minutes 20 Reps – One DB Pressed Over head Back Step Lunge (10 with each arm) 15 Air Squats … Read more

Strength WOD Take 12 minutes to find a heavy Power clean WOD AMRAP in 16 minutes 30 Power Cleans 20 Burpees 25 Power Cleans 25 Burpees 20 Power Cleans 30 Burpees Max Power Cleans Fitness: 95/65 (115/75) (135/95) (155/105) Performance: 135/95 (155/105) (185/125) (225/155) Burpees!

Here at Industry Athletics we are adding a new way to try CrossFit and introduce our community! This will be a free one-hour group designed to develop proper movement patterns and highlight the energy and fun that CrossFit brings to Fitness! CrossFit 101 will be held at Federal Hill on Monday evenings at 7:30pm and … Read more

Hey Team! We have been hinting at some big news coming your way and it is finally time to share! We are formally merging CrossFit Federal Hill and CrossFit Harbor East under the name Industry Athletics. This means a few things for our members. Most importantly, dual memberships will be eliminated – everyone will have … Read more

Strength WOD Back Squats 50-60% of 1 RM 5/5/5/5/5 WOD 20 DBall Over the Shoulders 25 Box Jumps 30 Front Squats 2 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 DRIVE 5:30 at CFH  800 M Run 20 DB Rows 20 DB Floor Press Rest 2 Minutes 3 Rounds DRIVE30 11:30 at CFHE 21-15-9 Box Jump … Read more