Workouts

Strength Take 15 minutes to find a heavy snatch  Fitness: Heavy Power SnatchPerformance: Heavy Squat SnatchOpen: Heavy Squat Snatch  Metcon 8 min EMOMEven: 7 Overhead Squats Odd: Max Toes to Bar  8 min EMOM Even: 10 Power SnatchOdd: Max Sit ups Fitness: 95/65Performance: 115/75Open: 135/95 Athletes: Lets work on a heavy Snatch today.  Use the coaches and … Read more

Workout Every 90 Seconds for 30 minutes (5 Rnds) Station 1 – 25/20 Cals on C2 Bike Station 2 – Max Double Unders Station 3 – :45 Dball Carry (hold Dball at chest) Station 4 – 24 Walking Lunges with KB Farmer’s Carry (32/24 kg) Athletes: Today we have 30 minutes at stations, a great time to practice skills and pacing!  … Read more

Strength Push Jerk 3/3/3/3/3 (80%+ across) Between each set:7 Bent Over T’s7 empty barbell rows underhand grip)  20 minutes Metcon 200 M Run ____ Handstand Push ups20 Russian KB Swings  4 Rounds  Fitness: (35/26) 12 Seated DB Strict PressPerformance: (53/35) 10 HSPU Open: (70/53) 12 Strict HSPU 15 minute cap Athletes: Today we go heavy off the rack … Read more

The members below attended and SIGNED INTO 20 or more classes in July!! We are so proud of your consistency and commitment and hope to see this list continue to grow month after month. If you see these members around the gym, give them a high five or a hug 🙂 Kelly Hartnett 29 (so … Read more

As many of you know, Coach Brittany Priddy and Coach Parker are moving to New Zealand this month! They have both been long term members, coaches and truly an integral part of the Industry Athletics family. They will be missed dearly, but we wish them lots of love and happiness in their next adventure! We … Read more

Skill Pull up Track5 Negatives (hold chin over the bar for 1 second to start each rep)10 Barbell Rows (on the rig)4 Rounds Muscle Up Track 5 Ring to Chest Pulls (2 second pause at the top) 5-10 Ring Dips (strict)  4 Rounds  **People should be using the false grip on the rings.  Metcon From 0-5 ___ Cal … Read more

Strength 1 Front Squat with a pause + 4 Front Squats 6 sets build up in load 18 minutes Metcon 800m run30 Thrusters400m run20 Thrusters Fitness: 75/55Performance: 95/65Open: 115/75 15 minute capAthletes: This is the first week of our FS cycle, position is very important at this point in the cycle.  You are only as strong as your … Read more

Federal Hill Capacity Class 9amOpen Gym 10-12pm Harbor East Community Workout 11amOpen Gym 1-3pm

Partner WOD 300 Doubles200 Push ups100 Power Cleans Fitness: 95/65Performance: 115/75Open: 135/95 25 min Cap  DRIVE 120 Single Unders90 Air Squats60 KB Swings30 Cals on C2 Bike 3 Rnds or 30 minutes (whichever comes first) 

Skill TEST DAY5 minute Pull Test Seated Barbell Pull upsPull upsMuscle ups  Metcon 2 DB Push Press2 Front Rack DB Lunge 2 Sit ups4,4,4…6,6,6…8,8,812 min AMRAP  **For the DB Push press hold 2 DBs at your shoulders and divide up the reps. For the set of 6 you would do 3 on the right then 3 on … Read more