WOD 5 Minutes on 2 Minutes off 4 Rounds 500/400 M Row 30 DB Hanging Clean and Press (15 each arm) Max Toes to Bar DRIVE30 11:30 Harbor East 500/400 M Row 40 Wall Balls 20 Burpees 40 Wall Balls 500/400 M Row Coach Ryan with a solid Dumbbell face.
What made you decide to give CrossFit a try? I’ve done organized sports my whole life. I started with gymnastics at a young age and in high school switched to competitive cheerleading which I stuck with through college. After college I knew I needed to continue to do something active so I would go on … Read more
Strength WOD Deadlift 5/5/5/3/3/3 WOD EMOM for 12 Minutes Even: Up to 50 Double Unders Odd: 5 Deadlifts **No recommend weight today. Go with something challenging for 5 consecutive reps DRIVE30 11:30 at CFHE WOD 15 minute AMRAP 40 Doubles 20 Hang DB Snatches (10 each arm) 10 Sit Ups DRIVE 5:30 at CFH WOD … Read more
MURPH Please be careful and aware of a common injury we have seen during Murph! Attempting too many pull ups in a row can cause extreme pain in your biceps/forearms. We will provide progression below! The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to … Read more
CFH: Capacity Class 5:30pm Come in for open gym from 5:30pm – 7:30pm and stretch in preparation for tomorrow’s Memorial Day Murph!
Federal Hill is closed today (Saturday 5/26) for a Level-1 seminar. Classes will be held at Harbor East this morning. 8:00am Drive 9:00am CrossFit 10:00am CrossFit 11:00am Drive WOD Every 2 Minutes for 14 Minutes 15 Push Press Max Burpee Box Jumps Rest 2 Minutes Every 2 Minutes for 14 Minutes 20 1 Arm DB … Read more
Industry Athletics is happy to announce Barbell Club at Harbor East has officially finished it’s trial period, and will be permanently added to the schedule starting this June! That being said, there will be some minor changes to the program. Starting the first full week of June, Barbell club will now be meeting 2x per … Read more
Strength WOD Take 12 Minutes to find a heavy load 1 Power Clean + 1 Hanging Power Clean WOD 30 Air Squats 5 Power Cleans 5 Rounds Fitness: 115/75 Performance: 175/115 Open: 205/135
Strength WOD 8 Minute EMOM 1 Power Snatch 1 Hanging Power Snatch 1 OHS WOD 6 Minute EMOM Even: 5 OHS Odd: Max Burpees directly into 6 Minute EMOM Even: 5 Power Snatch Odd: Max Burpees Fitness: 95/65 Performance: 115/75 Open: 135/95 DRIVE 5:30 Fed Hill 3:00 at each station 1) Max Cal’s on Rower 2) Max Wall … Read more
Join Industry Athletics June 2nd at Boordy Vineyard for the first summer evening concert of the season featuring Nelly’s Echo! These evening events include a Wine tasting of 6 wines (for guests 21 or old), picnicking, and dancing under the stars to popular live bands all for just $20.Payment will be made to Boordy Directly … Read more
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