Workouts

Federal Hill Capacity Class 9amOpen Gym 9am-12pm Harbor East Open Gym 1pm-3pm

Crossfit for a Cause is TODAY at 12pm at CFH Partner WOD  400 M Run (200 M sprint relay style) 150 Wall Balls800 M Run (200 M sprint relay style) 100 Burpees800 M run (200 M sprint relay style) 10 Rope Climbs 400 M Run (200 M sprint relay style) 35min CAP  Athletes: For the WB, Burpees and Rope … Read more

Crossfit for a Cause is TOMORROW at 12pm at CFH Strength Take 15 minutes to find a heavy 1 Rep Clean and Jerk  Metcon “Grace”30 Clean and Jerks  Fitness: 115/75Performance: 135/95 Open: 155/115 (heavy Grace) Athletes: Today we go heavy then we go fast.  Come in ready to focus on your form and technique when it … Read more

Crossfit for a Cause: September 28th, 12pm at CFH Workout Every 2 minutes, for 32 minutes (4 sets) for max reps of:Station 1 – 20/15 Calories C2 Bike + Max Dball Over the Shoulder Station 2 – 500/400 M Row Station 3 – 50 Double-Unders + Max Reps Toes to BarStation 4 – 30 second Side plank … Read more

Crossfit for a Cause: September 28th, 12pm at CFH Strength Take 12 minutes to build to a heavy 2 Rep OHS from the ground  Metcon “Nancy” 15 Overhead Squats 400 M Run 5 Rounds  Fitness: 75/55Performance: 95/65Open: 115/75 (heavy Nancy)  Athletes: Use the strength piece as a warm up today.  Try to get to a heavy load compared to … Read more

The Industry Athletics family would like to give a huge and heartfelt congratulations to members and friends, Quinta and Joe, on their recent engagement! We could not be happier for the two of you and wish you lots of love and happiness in your life together.

Crossfit for a Cause: September 28th, 12pm at CFH Skill 10 min EMOM 7 Seated Barbell Pull upsor 5 Pull ups (hang on the bar for 5 seconds on the last rep) or 3 Muscle ups (hold the top of dip for 5 Seconds on last rap)  Metcon 50 DB Hang Clean and Jerk (25 each arm) 15 Burpee Box … Read more

Crossfit for a Cause: September 28th, 12pm at CFHBarbell Club starts TONIGHT! 7pm at CFHE Strength Front Squats 4/4/3/3/2/2 (build up in load and get to 95% of your 2RM)  Metcon 4 RoundsMin 1: Max Front Squats Min 2: 18/15 Cal RowMin 3: :30 low plank Fitness: 75/55Performance: 95/65Open :115/75 Athletes: Our focus today is Front Squats. We are … Read more

Federal Hill Capacity Class 9amOpen Gym 9am-12pm Harbor East Open Gym 1-3pm

Partner WOD 100 Double KB Front Rack Lunge 20 Synchro Pistols  200 M Double KB OH Walk 20 Synchro Pistols  100 Double KB Russian Swing  20 Synchro Pistols   24 min AMRAP  Fitness: 30 Synchro Air Squats Performance: As written Open: As written  Athletes: Grab a friend! We have a fun partner workout today! Try to stick with the same KBs the whole time, but you are welcome … Read more