Workouts

A goal we have for Industry Athletics this year is to expand our class times and offerings.  We added Oly at Harbor East now we will add Capacity Class at Federal Hill! If you have been to the gym in the last 6 months you have probably seen Coach Hugh on the Erg, Ski or … Read more

Hey Team, Alex, will be stepping down as the GM of Federal Hill.  She has brought a ton to the gym while she was on board and she will continue to coach with us at Industry Athletics!  Can’t thank her enough for all her hard work! The new General Manager will be Coach David! He … Read more

Strength WOD Take 15 Minutes to find a heavy 1 RM Front Squat WOD Every 4 Minutes for 16 Minutes 20/15 Cals on the Rower 12 Front Squats 12 Toes to Bar Fitness: 75/55 Performance: 95/65 Open: 115/75 Never stop learning.

Strength WOD Every Minute for 10 Minutes 1 Power Clean (start heavy and finish heavy, you can build up in load, but make them all heavy) WOD 5 Power Cleans 15 Box Jump Overs 20 Wall Ball Shots (20/14 lbs) 5 Rounds Fitness: 95/65 Performance: 135/95 Open: 165/110 Hugh with a huge box jump!

CFH: Open Gym 9-12 Mark showing us that focus.

Strength WOD Back Squats 4/4/4/4 (build up in weight make them all heavy) WOD 1:00 Minute at each station DBall over the shoulder Burpees Row/Bike or Ski for Cals Back Squat (off the rack) 4 Rounds Fitness: 95/65 Performance: 135/95 Open: 135/95 DRIVE 0-10 Complete 10 DB hang Clean and Press (5 each side) 10 … Read more

Strength WOD Take 12 minute to find a heavy 3 Rep Overhead Squat (Work from the ground) WOD 2 rounds for time of: 100 Double Unders 20 Overhead Squats 100 Double Unders 12 Pull ups 100 Double Unders 20 dumbbell snatches 100 Double Unders 12 Pull ups Time cap: 14 minutes Fitness: 75/55 (35/20) Performance: … Read more

  Congrats on the continued improvements and PRs at Harbor East! Special shout out to Gabby on her first strict pull up.  This was one of her 2018 goals and she hit it within the first 2 months of the year!  Set a goal, work hard, and you can accomplish anything.  Great work Gabby!

Great job on 18.2! 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 3 weeks! Below is the breakdown of the intramural points after Week 2. Keep up the good work team! Top 3 Rx Male & Female … Read more

WOD AMRAP in 5 Minutes Buy in: 10 Shuttle Sprints (Down = 1 Back = 2) 3 Power Cleans 6 Push ups 9 Air Squats Rest 3 Minutes AMRAP in 5 Minutes Buy in: 10 Shuttle Sprints (Down = 1 Back = 2) 3 Power Cleans 6 Push ups 9 Air Squats Rest 3 Minutes … Read more