Workouts

Big Weekend coming up for Industry Athletics! Saturday 12/16- Federal Hill is Closed for an L1.  Everyone can go to Harbor East to workout. Fed Hill members if you have not filled out a CFHE waiver please sign up for a free class HERE. Saturday 12/16- 9:00 am at Harbor East we will have our … Read more

Hi Industry Athletics Family, Below you will find the schedule of all the events and holiday schedule for the month of December. We have a lot going on this month (which is GREAT).  We want to make sure you are aware of the events so that you can plan your schedules accordingly, especially for the … Read more

Open Gym 9-12pm Running into the week, like “yeah, I should get to the gym.”

Our Annual Community of Strength Project Burpee Challenge will be Saturday, December 16th at CrossFit Harbor East at 9 am. (CFH will be closed for an L1) The Community of Strength Project is a non-profit that we run out of CrossFit Federal Hill. We open up our doors to local students and kids who want … Read more

Strength  Power Clean 3/3/3/3/3 5 Wall Slides between each set (build up in load) WOD Open Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand … Read more

Skill  1 Min Couch Stretch 10 Strict Leg Raises 5 High Box Jumps 3 Rnds WOD “Honey Bee” 25 Overhead Squats 25 Bar Facing Burpees 35 Front Squats 25 Burpees over the Bar 45 Back Squats 25 Burpees Fitness: 95/65 RX: 115/75 RX+: 135/95  This is a repeat from about a year ago.  20 minute … Read more

Strength  15 Ring Rows 15 Close Grip Push ups 1 min Shoulder Stretch on a Box 3 Rounds WOD 10 min EMOM 8 Power Snatch Max Doubles Fitness: 45/35 (max Singles) Performance: 75/55 Open: 75/55 Strength/skill work is based around BW today.  We used a heavy barbell yesterday and really got things firing in the … Read more

Congratulations to our November Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of November.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Fernando Elizalde 24 Ashton Hyde 21 Venky K 21 Corryn Wheatley 20 Keith Locklear … Read more

Strength  Sumo Deadlift 5/5/3/3/3 WOD 500 M Row 25 Deadlifts 50 Single Arm DB Push Press (25 each arm) 2 Rounds Fitness: 155/105 Performance: 185/125 Open: 225/155 The strength work should be heavy.  Lets focus on good position. .  The WOD should take between 12-18 minutes.  Load on the Deadlift is not super heavy. Form … Read more

Strength  Work up to 90-95% of your 2 RM Hanging Squat Clean Hit that load for 2/2/2 WOD 5 Power Cleans 7 Front Squats 9 Pull ups 6 Rounds Fitness: 115/75 Performance: 165/105 Open: 205/135 (Chest to Bar) Focus is on the strength work today.  This will be as heavy as we go before we … Read more