Workouts

Congratulations to Ashley from Crossfit Harbor East on her wedding this past Saturday! Industry Athletics wishes you and your new husband, Brian, a lifetime of happiness!

Strength WOD Tempo Deadlift 5/5/5/5/5 (Regular Pull then 3-5 seconds on the decent) WOD 1,000 M Row 50 KB Swings 40 Push ups 30 Pull ups Making each other stronger…

WOD 5 Power Cleans 400 Meter Run 5 Clean and Jerks 200 Meter Run 5 Rounds Fitness: 115/75 Performance: 155/105 Open: 185/125 DRIVE (5:30 at Fed) 400/300 M Row 10 DB Clean and Press (1 Arm) 10 DB Squats 10 Minute AMRAP Directly into 10 Minute EMOM 15 KB Swings Max Lunges (goblet or unweighted) DRIVE30 … Read more

Strength WOD Back Squats 3/3/3/3/3/3 (same weight across, same scheme as last week, go heavier this week) WOD Every 2 Minutes for 12 Minutes 15 Burpees Max Wall Balls Fitness: 14/10 Performance: 20/14 Open: 20/14 (unbroken) Maria looking strong and focused as she prepares to back squat all the weight.

CFH: Capacity Class 8am CFHE: Open Gym 10-12 Get in and put in some work!

Strength WOD Deadlift 5/5/3/3/3 WOD Every 2 Minutes for 12 Minutes 5 Power Cleans 25 Goblet Squats Fitness: 115/75 Performance: 185/125 Open: 225/155 DRIVE  EMOM for 12 Minutes Min 1: 15/12 Cal Row Min 2: 15 Pull ups Min 3: 20 Wall Balls Rest 3 Minutes AMRAP in 10 Minutes 20 DB Hang Clean and … Read more

Industry Athletics members, we have finally rescheduled our climbing party! The new date is Saturday, May 19th at 12:30pm at Earth Treks in Columbia, MD. This is a really fun opportunity to get out of the gym and use your fitness! We will be climbing from 12:30pm-2:30pm. The $25 fee covers the harness, climbing shoes, and … Read more

WOD Every 5 Minutes for 25 Minutes 400 Meter Run 15 Ring Dips 15 KB Swings 15 Sit ups Swinging into the weekend…

Strength WOD Every Minute for 8 Minutes Back Squats (Speed) 3-4 Reps at 50-60% WOD 5 Power Snatch 10 Overhead Squats 15 Toes to Bar 4 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105 DRIVE (5:30 pm at Fed)  EMOM Min1: 15/12 Cal Bike Min 2: 15 Bent Over DB Row Min3: 30 Second Low Plank … Read more

Congratulations to our April Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of April.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Federal Hill: Fernando Elizalde 23 Jonathan Smith 22 Jessica Konigsberg 21 Yuriy Mamed-Zade 21 … Read more