Workouts

Strength WOD Sumo Deadlift 5/5/5/5/5 Between each set do 10 1 arm DB Rows (5 each side) WOD 400 M Run 21 Burpees 12 Box Jumps 3 Rounds DRIVE30 11:30 CFHE 200 M Run 12 Sit Ups 12 Single Arm DB Hang Cleans (6 each) 15 minute AMRAP

Fitness is more fun with friends! Industry Athletics is proud to introduce a new referral incentive program for our members! Starting this week, we will be offering members a free 30-minute skill session to practice a movement of your choice for each friend/family referral who joins the gym. This skill session is completely up to … Read more

Skill WOD Spend 10 minutes working on pull ups -Build Strength with strict work -Work on technique -or do a 7 min EMOM (10 pull ups every minute for 7 minutes) WOD 90 Double Unders 60 Wall Balls 30/21 Cals on the Rower 3 Rounds DRIVE 5:30 at CFH  400 M Run  then 2 Rounds … Read more

A big congratulations to two of CFH’s members Lori and Josh on recently getting engaged!  When Lori moved to the city from the county she needed a place to live and was introduced to Josh and his puppy Champ. Although Josh wasn’t interested in a roommate, he agreed to meet Lori with some persuasive nudging … Read more

Strength WOD Back Squat 2/2/2/2/2/2 (Go a heavier than last week) WOD 5 Push Jerks 10 Russian Swing 15 Sit ups 10 Minute AMRAP Fitness:95/65 Performance:135/95 Open: 155/105

CFH: Open Gym 9-12 Capacity Class 9am Anny on the back rack lunge.

Strength WOD Every 2 Minutes for 10 Minutes 2 Front Squats WOD 21-15-9 Front Squats Toes to Bar Fitness: 115/75 Performance: 155/105 Open: 185/125 DRIVE Half Murph 800 M Run 50 Pull ups 75 Push ups 150 Air Squats 800 M Run 30 Minute CAP **Partition rounds as needed** Throwback of Scott showing us those … Read more

Mindfulness is a hot-button topic in society and scientific research at the moment. Almost everywhere I look I am starting to see more and more information on being present and in tune with yourself and your environment, and the potential benefits of these practices. There is mounting evidence to support the ability of mindfulness to … Read more

Partner WOD 10 Push Press 10 Box Jumps 10 Cal Row 12 Minute AMRAP 10 Power Cleans 10 Box Jump Overs 10 Cal Row 12 Minute AMRAP Fitness: 95/65 Performance: 115/75 Open: 135/95 Alternate Partners for Max Rounds Sam sit a solid set up on the erg.

WOD 10 Overhead Squats 100 Double Unders 500/400 m Row 20 Pull ups 3 Rounds Fitness: 20 Front Squats 95/65 Performance: 155/105 Open: 185/125, C2B DRIVE 5:30 Fed Hill Every 4 Minutes for 20 Minutes 15/12 Cal Ski 14 Weighted Box Step ups (two dbs in each hand) 14 DB Burpees (do a burped with … Read more