Workouts

Cooking with Kelsea LIVE on Zoom at 6pm! The ingredient list is on the blog and the zoom link is on SugarWOD. Endurance  1 Mile Run Rest 3:00 4 RoundsScore = Total Time  Today we up the volume.  Try to hold a pace that is similar or slightly better than your 5k from a few weeks ago!  … Read more

LIVE workouts on Zoom at 12pm and 5pm. Link is on SugarWOD “Run it Out” 400 m Run 30 Cossack Squats800 M run 40 Weighted Rear Foot Elevated Split Squat (20 L/20 R) 400 M run 50 KB Swings800 M Run 60 Goblet Squats We still meet on zoom when we run! 22-28 minutes is the goal time here.  Keep … Read more

Thursday (4/23) at 6pm LIVE on Zoom we are cooking up Laura Ligos’s Freezer V-Egg-ie Burittos We all know our first meal is the most important meal of the day. It sets up your metabolism, your energy, and your mindset for the rest of the day! I’m going to set you up for success this week … Read more

LIVE workouts on Zoom at 12pm and 5pm. Link is on SugarWOD DASH starts TODAY! Check SugarWOD Strength  8-12 Glute Bridge hold Floor Press (8-12 per arm) 8-12 1 Arm Bent Over Rows (8-12 per arm) 4 Rounds  “Power and Speed”  16 Alternating Hang DB/KB Snatch 10 Burpees Rest 1 minute 7 Rounds  *Keep the intensity high and try to … Read more

LIVE workouts on Zoom at 12pm and 5pm. Link is on SugarWOD Support Your Local Box Throwdown #3 is LIVE on Instagram and Facebook at 7pm Support Your Local Box #3  For Time:50 DB Deadlifts50 Ab-mat Sit-ups50 Box Step-Ups50 Single-Arm DB Thrusters50#/35# DBTime Cap: 20min Core 50 Flutter Kicks (4 count) :40 Side Plank (:20 per side) 30 Opposite … Read more

LIVE Yoga with Coach Laura on Zoom at 9am.LIVE Baking with Brittany on Zoom at 12:30pm. Ingredients are on the blog.LIVE Chapters and Chocolate on Zoom at 3:00pm. We are discussing Part I of “Endure”. Endurance Find a Hill! Every 2:00 :20 Sprint Up the Hill- Recover and jog back down10 Rounds 1 mile cool down  **This workout … Read more

9am LIVE workout links are on SugarWOD! Baking with Brittany is LIVE on Zoom TOMORROW at 12:30pm. The ingredient list is on the blog and the zoom link is on SugarWOD. Squat and Swing 24 Goblet Squats18 Sit ups:30 Reverse Plank Hold 24 KB Swings18 Kneeling Overhead Tricep Extension:30 Flutter Kick 5 Rounds

Fair Trade Accessory Shopping for a Cause! My friend, Jena-Marie reached out to me to see how her business could help Crossfit/Rockwells/Industry Athletics in this season when they had to close the doors. She works for a company that helps create jobs in vulnerable communities around the world through fair trade accessories.  Her company is … Read more

12pm and 5pm LIVE workout links are on SugarWOD! Baking with Brittany is LIVE on Zoom on Sunday at 12:30pm. The ingredient list is on the blog and the zoom link is on SugarWOD. Strength  12 Gorilla Rows (6 each arm) 14 Bicep Curls (7 each arm)  12 Hollow Hold Single Arm Press (6 each arm) 4 Rounds  … Read more

Austin and Paige welcomed baby girl Wyatt Ashley into the world on Easter Sunday! After a 20+ hour at-home labor, Mom, Dad, and Wyatt are all healthy and strong and feeling very blessed! Austin and Paige are both long time members and Austin is a core part of the coaching team at HE. We couldn’t … Read more