Workouts

Strength WOD 10 Floor Press 10 Bent Over DB rows (1 DB in each hand) 4 Rounds Not for Time WOD Every 2 minutes for 16 minutes 18 1 Arm alternating DB Snatch 9 Pull ups Max Burpees

In February we asked everyone at Industry Athletics to check in via Facebook to raise money for BARCS!  Federal Hill had 100 check ins Harbor East had 120 check ins (Just for reference Harbor East has 1/3 of the membership that Federal Hill does.  Good work Harbor East!) With each check in being worth .25 … Read more

Strength WOD Back Squat Take 15 minutes to build to a heavy 3 Rep WOD 21-15-9 Hanging Squat Clean Box Jump Fitness: 95/65 Performance: 115/75 Open: 135/95

CFH Open Gym 9-12 Alexa, Ben, and Vigs working on their endurance.

Strength WOD Power Snatch 3 EMOM for 7 minutes WOD 21-15-9 Hang Power Snatch Burpee Box Jump Fitness: 75/55 Open: 95/55 Performance: 115/75 DRIVE 20 Minute EMOM Minute 1: 50 Single Unders Minute 2: 21 Goblet Squats Minute 3: 15/10 Assault Bike Cals Minute 4: 15 Burpees Minute 5: 12 Bent Over DB Row (2 … Read more

  What made you decide to give CrossFit a try? My whole life I have been apart of team sports.  From playing soccer when I was old enough to walk to Lacrosse through college, I had always been around people when training and working out. After college, I was lacking that competitive feeling that I … Read more

Strength WOD Deadlift 5/5/5/3/3 WOD Diane 21-15-9 Deadlifts Handstand Push ups   Fitness: 185/125 Hand release Push ups Performance: 225/155 Open: 225/155

WOD 10 Pull ups 15 Push ups 20 KB Front Rack Lunges (10 with KB on right side, 10 with KB on left side) 25 Air Squats Rest 1 Minute 25 Minute AMRAP Coach TR showing us all how to pigeon stretch.

Great job on 18.3! We had a great turn out on Friday night at Federal Hill and Harbor East. Make sure to keep up the hard work throughout the next  2 weeks! Schedule: We will run week four at separate gyms no matter what the workout is.  For Week 5 everyone we will get together … Read more

Skill WOD 10 Single Leg DB RDL (5 Each Side) 10 1 ARM DB Bent over row (5 each side) 8 V-ups 4 Rounds WOD 20 Single Arm DB or KB Push Press (10 each side) 30 KB Swing 50 Double Under 3 Rounds Fitness: 35/26 Performance: 53/35 Open: 70/53 Francine working on her dumbbell … Read more