Workouts

Industry Athletics is pleased to announce Barbell Club at Federal Hill launching April 30th! This 3x per week program will help athletes of all proficiency levels develop their weightlifting strength and technique. It doesn’t matter if you’re new CrossFit or have been doing it for years, this program will be able to help every athlete … Read more

WOD Every 6 Minutes for 24 Minutes 500/400 M Row 20 Toes to Bar/Sit ups 10 1 Arm DB Hang Clean and Jerk Follow Melissa’s example and Smile while you row!

DRIVE IS COMING TO THE WEEKDAYS! Starting the week of 5/2.  We will have DRIVE class at Federal Hill at 5:30 pm on Tuesday and Thursday.  This will NOT effect the CrossFit Schedule.  We will be shutting the doors and offering two classes at once. DRIVE is included in your membership.  But, if you want … Read more

Strength WOD Back Squats 6/6/6/6/6 (70-75%) Same Weight Across WOD 5 Burpees 10 KB Sumo Deadlift High Pull 15 Air Squats 10 Minute AMRAP Burpees on a Monday!

CFH: Open Gym 9-12 Capacity Class 9am (Sign up ahead of time!) Come join Coach Hugh today for Capacity Class!

Strength WOD Take 20 minutes to find a heavy Snatch (power or squat) WOD Isabel 30 Snatches for time (135/95) DRIVE Every 2 Minutes for 12 Minutes 12/8 Cals on the Assault Bike 20 Air Squats Rest 2 Minutes Every 3 Minutes for 15 Minutes 15 Burpees 15 Bent Over DB Rows 15 Russian KB … Read more

Hey Team, We are going to be screening the 2017 CrossFit Games Documentary “The Redeemed and the Dominant” on Friday April 27th at CFH! We will start the movie at 8:00pm so come take the 6:30pm CrossFit class and stay for the movie! We will be providing some refreshments but feel free to bring popcorn … Read more

This week we want to spotlight all of these athletes who have been crushing their Personal Records!  Check out the March PR Boards from both Industry Athletics gyms. Keep working hard, using the knowledge of your coaches, support and be supported by the other athletes around you, celebrate successes, learn from your weaknesses, and most … Read more

Partner WOD Get as far as possible in 25 Minutes: 150 KB Swings 150 Cal Row 150 Goblet Squats 100 KB Swings 100 Cal Row 100 Goblet Squats If you have a FF partner take 25 cals off each row. Partners make everything better!

Strength WOD Take 15 minutes to Find a heavy Clean and Jerk WOD 200 M Run 10 Hang Clean and Jerks 5 Rounds Fitness: 95/65 Performance: 135/95 Open: 155/105 Ryan looking strong overhead!