Workouts

Strength E2MOM for 12 Min5 Back Squats (between 65-70%)*go heavier than last week* Metcon Min 1: ___ Front SquatsMin 2: Max Cals RowMin 3: Rest 12 minutes  Fitness: 95/65 (14 reps)Performance: 155/105 (8 reps)Open: 175/115 (8 reps) 

Strength WOD Strict Press 3/3/3/3Push Press 3/3/3/3**Build up in load.** WOD 200 M Run16 Single Arm DB Push Press 10 Deadlift 6 Rounds 20 min Cap  Fitness: 115/75Performance: 155/105Open: 185/125 Build up in load for the Pressing work.  Choose a DL weight that you can do 10 unbroken reps with.  Rounds should around 3 minutes.  The time cap … Read more

WOD “The Chief”Max rounds in 3 minutes of:3 Power Cleans6 Push-ups9 Air SquatsRest 1 Minute. Repeat for a total of 5 cycles. Score = full rounds completedPost rounds completed for each of the 5 cycles in notes. Fitness: 95/65Performance: 135/95Open: 135/95 Retest from September 11th 2018 – https://industryathletics.com/2018/09/10/ Post your scores we will retest this one … Read more

*Federal Hill is closed for a Level 1. There will be a modified schedule at CFH outlined below* Capacity Class 5:30pm at CFH w/ Coach Hugh Open Gym 5:30pm – 7:30pm at CFH1:00pm – 3:00pm at CFHE

*Federal Hill is closed for a Level 1. All classes will be held at Harbor East. Be prepped for busy classes. 10 am is always the most crowded class.* TEAM WOD TEAMS OF 3 Cash in: 800 M (Med Ball Run)  50 Pull ups50 Box Jump Overs 50 Thrusters 40 Pull ups40 Box Jump Overs 40 Thrusters  30 … Read more

Strength 5-5-5-5-5 DeadliftSame weight across 65-70% *After each set: 50′ DBall Carry* MetCon 200 Air Squats*EMOM ___ Burpees* *12 Min Cap* Fitness: 3 BurpeesPerformance: 4 BurpeesOpen: (250 Air Squats) 5 Burpees Starting with the first minute… This weekend (6/22 and 6/23) there is a Level 1 at CFH. Closed Saturday, Open gym 5:30-7:30 Sunday

Metcon 0-8 ____M Bike 30 Hang Power Snatch  8-16____ Row 40 Push Jerk 16-24800m Run50 Hang Power Clean  **Score is total working time. Check the clock after you finish each barbell movement. Add up all three times for your final score Fitness 75/55(1,500M Bike/750M Row) Performance 95/65 (2,000M Bike/1,000M Row)Open 115/75 (2,000M Bike/1,000M Row)  This weekend (6/22 and 6/23) … Read more

General Info:  DASH is a personalized weekly endurance program based on the Aerobic Capacity design of Chris Hinshaw – CrossFit Games coach and 10x Ironman endurance competitor – for the Crossfit athlete wanting to optimize their aerobic capacity.  SIGN UP HERE This is a supplemental training program that starts with moderate running workouts and progresses into race-pace simulated intervals. All the interval … Read more

Strength E2MOM for 12 Min5 Back Squats (between 65-70%) Metcon 3 Rounds ___ Double Unders30 Goblet Step ups (One Kb or DB) 25 KB Swings  Fitness: 120 SinglesPerformance: 60 DoublesOpen: 75 Doubles (farmers carry step ups, two DBS or KBs)  This weekend (6/22 and 6/23) there is a Level 1 at CFH. Closed Saturday, Open gym 5:30-7:30 … Read more

STRENGTH Build up to a heavy 1 rep Max Strict Press in 10 minutes Take 70% of that and complete the work below 30 on 30 off for 6 minutes Max Strict Press  Metcon Every 3 minutes for 15 minutes400 M Run Max Toes to Bar  Fitness: Max Med Ball Sit ups Performance: Max Toes to barOpen: Max … Read more