Workouts

Barbell Club has been live for six weeks at CFHE!!!!   We’re seeing great strides from all of the members. We thought it would be helpful to share some insight into the club by sharing some stories from a few of the athletes. Over the next few weeks we’ll provide some updates from our members. … Read more

Strength WOD Bulgarian Split Squat 6 on each leg Banded Goodmornings 12 reps 4 sets WOD 16 Minute EMOM Odd: 12 Hanging Power Cleans Even: Max Push ups in 30 seconds Fitness: 95/65 Performance: 135/95 Open: 155/105 DRIVE30 11:30 at Harbor East 50 M Bear Crawl 25 Air Squats 7 Minute AMRAP Rest 2 Minutes … Read more

WOD Every 3 Minutes for 15 Minutes 20 Alternating DB Snatch 200 M Run Max Burpees Skill WOD Every 2 Minutes for 10 Minutes 8-10 Ring Dips 8-10 Strict Chin Ups Slow and controlled bird dogs until the end of the round DRIVE 5:30 at CFH  Skill WOD 3 Sets 8 Strict Pull ups :30 … Read more

Strength WOD Back Squat 2/2/2/2/2/2 (90-95%) WOD 20/15 Cals on the Rower 15 Thrusters Rest 1:00 4 Rounds Fitness: 75/55 Performance: 95/65 Open: 115/75 We are 7 weeks into this Back Squat cycle that will last 10 weeks.  Today we start to really push the load.  Keep your form and use a spotter as we … Read more

CFH: Open Gym 9-12 Capacity Class 9am Happy Mothers’ Day to all of our Industry Athletics Moms out there!

 In my opinion, one of the most important yet misunderstood aspects of Crossfit will always be scaling and progressions; as it is as much of an art as it is a science. According to the Crossfit journal, by correctly altering and customizing workouts we can increase our work capacity, and subsequently make training more gratifying. … Read more

Strength WOD 1 Power Snatch + 1 Overhead Squat + 1 Hanging Squat Snatch 1 Set every 2 minutes for 16 minutes – Build up in load WOD 5 Hanging Squat Snatch 200 M Run 5 Rounds Fitness: 95/65 (10 Hang Power Snatch) Performance: 115/75 Open: 135/95 DRIVE 10 Pull Ups 10 Burpees AMRAP 5 … Read more

WOD 100 Double Unders 75 Air Squats 50 Hang Cleans 25 Muscle Ups/Burpee Pull up 50 Hang Cleans 75 Air Squats 100 Double Unders Fitness: 75/55 Performance: 95/65 Open: 115/75 Sweat success.

On Monday May 28th, Industry Athletics will honor all the men and women that have fallen in the line of duty by participating in “Murph”, a hero WOD that specifically honors Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28th, 2005. On August 18, 2006 Crossfit main site wrote: “This workout was one … Read more

Skill WOD 4 Rounds for Quality 8 Hanging Leg Raises (Strict Toes to Bar) 10 Strict Handstand Push ups 10 Bent over Y’s and T’s WOD 4 Front Squats 6 Box Jumps 8 Sit Ups 10 Rounds Fitness: 95/65 Performance: 135/95 Open: 185/125 DRIVE (CFH @ 5:30) 500 M Row 400 M Run 30/20 Cal Bike … Read more