Workouts

Workout 2min on 2min off for 6 Rounds_____ C2 Bike Cals 12 Goblet Squats  Round 1:Max Strict PressRound 2: Max Strict Press Round 3: Max Push Press Round 4: Max Push Press Round 5: Max Push Jerk Round 6: Max Push Jerk  Fitness: 12 Bike Cals (35/26) Barbell- 95/65 Performance: 15 Bike Cals (53/35) Barbell- 95/65 (115/75) (135/95) Open: 17 Bike Cals (70/53) … Read more

Skill  30 Muscle ups for Time (8 min cap)  OR(working on muscle-ups) 5 Horizontal Ring Rows (feet on box)5 Turn overs 5 Ring Dips Rest :30 Seconds8min AMRAP OR(working on pulling and pushing) 10 Ring Rows 10 Dips10 Hollow Rocks  Rest :30 seconds8 min AMRAP  PARTNER WOD  10 Synchro Deadlifts 10 Synchro Hang Cleans40 Cal Row (split up) 15 min AMRAP Fitness: 95/65Performance: … Read more

LADIES OF INDUSTRY ATHLETICS Sunday March 8th is International Women’s Day and we are celebrating the strong, strong women of IA with the Crossfit Total. The strongest woman is walking away with a PRIZE, but we are all going to lift big and celebrate this amazing group of female athletes. When: Sunday March 8th at … Read more

Skill Cycle through for 12 minutes10 Single Leg DB RDL (5 each leg) 12 Bulgarian Split Squat  (6 each leg)  (This is for strength and skill not speed, try to get through it 4 times)  Metcon Climb the ladder for 12 minDB ThrustersToes to Bar 2,2,4,4,6,6… Score = Total reps  Fitness: 35/25 (sit ups)Performance: 50/35Open: 60/40 Athletes: … Read more

Workout From 0-10 5 High Box Jumps10 Tuck ups :30 Dball Walk (hug dball to chest) (work through at a moderate pace, not for time)  10-20 Find a heavy 2 Rep Snatch (you can drop at the top)  20-28 5 Hang Snatch 10 Push ups 15 Air Squats Fitness: 75/55Performance: 95/65Open: 115/75 Athletes: The set up today is a … Read more

Friends, January’s commited club is HUGE! I’m so proud of you! The members below attended and signed into 20 or more classes in the month of January! When you see them around the gym, be sure to give them a big sweaty hug. Osh Oshitoye 28 Brent Arihood 28Kathryn Maitland 28Mindabeth Levin 25Daniel Fitzgerald 25 … Read more

Strength 5 Strict Press (Build in load) Directly into 10 Barbell Bent Over Rows6 Rounds Rest 60 seconds after the barbell rows **Work with a partner or set up two barbells, the load should be different  Metcon Every 3 minutes for 15 minutes5 Devils Press 10 Pull ups30 Double Unders Score = Slowest Round  **For the DB weights choose something … Read more

Strength Back Squat 5/5/5/5/5 (same weight across, go heavier than last week)  Metcon 6 Power Cleans 5 Wall Balls 6 Power Cleans10 Wall Balls 6 Power Cleans 15 Wall Balls 6 Power Cleans20 Wall Balls  6 Power Cleans25 Wall Balls  6 Power Cleans 30 Wall Balls  12 min Cap  Fitness: 115/75 (14/10)Performance: 135/95 (20/14)Open: 155/105 (20/14)- wallballs must be unbroken … Read more

Federal Hill and Harbor East 9am Capacity Class9am-12pm Open Gym

Workout 15 Push Jerks 5 Rounds of Cindy  12 Push Jerks 4 Rounds of Cindy  9 Push Jerks 3 Round of Cindy  6 Push Jerks2 Rounds of Cindy  3 Push Jerks 1 Round of Cindy  26 min cap Cindy = 5 pull ups/10 push ups/15 air squats  Fitness: 95/65 (seated barbell pull-ups)Performance: 135/95Open: 155/105 Athletes: A fun one today!  … Read more