Workouts

Strength WOD Push Press 5/5/4/4/3/3 15 banded Pull a parts between each set If you did not find your 1RM Back Squat yesterday, use this time to do so. WOD 40 Double Unders 20 Alt DB Snatch 10 Strict HSPU (or Barbell Strict Press) 12 Minute AMRAP Derek making those doubles look easy. Federal Hill … Read more

Congratulations to our March Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of March.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Harbor East: Elliott Lolley 23 Alex Haimbaugh 23 Mao-Bin Shen 22 Becky Feldmeier 21 … Read more

Strength WOD Find a 1 RM Back Squat WOD Every 3 Minutes for 12 Minutes 15 Front Squats 15 Burpee Box Jumps We are starting our new cycle today – Back Squats.  Take your time building up in load during the strength portion.  Focus on form and, as always, listen to your coach! If you’re … Read more

Happy Easter to all Industry Athletic Members! CFH – Open Gym 9-11 am CAPACITY CLASS WITH COACH HUGH IS ON THIS WEEK! (remember you must sign up ahead of class to reserve your spot.  Use the Zen Planner app) See you at 9 am!

WOD 10 Rounds 5 Wall Balls 3 Burpees 1 Power Snatch directly into    5 rounds of Cindy 5 Pull ups 10 Push ups 15 Air Squats directly into  10 Rounds 5 Wall Balls 3 Burpees 1 Power Snatch Fitness: 95/65 Performance: 115/75 Open: 135/95 25 Minute Cap DRIVE 30 Seconds on 30 Seconds off … Read more

Partner WOD 100 Calorie Row 100 Single arm DB Push Press 100 KB Swings 400 Meter Run (Together) 22 Minute AMRAP Alternate work however you want.  Run as a pair. Running with friends makes everything more fun!

Tara squatting with a smile, making it look easy.   What made you decide to give CrossFit a try? At the time I was looking for something that would challenge me and make me actually excited to workout. I knew member Laurie Davidow from work and she posted about the Fresh Start Challenge on Facebook. … Read more

Strength WOD Squat Clean 4/4/3/3/2 WOD 3-6-9-12-15 Squat Clean 12 Toes to Bar after each set of Squat Cleans. End with toes to bar. Fitness: 95/65 Performance; 135/95 Open: 165/110 James working on his core.

WOD 1 Minute at Each Station Cals on Assault Bike D Ball over the shoulder Sit ups Burpees Bent over DB Row (2 DBs) Rest 4 Rounds Michele showing that ball who’s boss.

Strength WOD Strict Press 4/4/3/3/2/2 WOD 3 Minute AMRAP 30 Step ups 20 Pull ups Max Strict Press Rest 1 Minute 3 Minute AMRAP 30 Step ups 20 Pull ups Max Push Press Rest 1 Minute 3 Minute AMRAP 30 Step ups 20 Pull ups Max Push Jerk Fitness: 95/65 Performance: 115/75 Open: 135/95 Throwback … Read more