Workouts

MetCon 10 HSPU15 Deadlifts20/16 Cal C2 Bike (Damper at 10/8)Rest 2 min 4 Rounds Fitness 135/95 (Hand release Push-ups)Performance 155/105Open 185/125 (Strict) Core WOD 10 Hollow Rocks10 V-Ups (or Sit-ups)10 Tuck ups:10 Hollow HoldRest 1 Min 4 Rounds

Strength Back Rack Lunges4 sets of 10 (5 each leg)Same weight across MetCon 7 Min AMRAP3 Front Squats3 Box Jumps*add 3 box jumps every round* Rest 1 Min 7 Min AMRAP5 Back Squats10 Double Unders*add 10 double unders each round* Fitness: 95/65Performance 135/95Open 155/ 105 *Squats come from the ground*

Workout 400 M Run20 Pull ups2 Rounds  400 M Run20 Burpees2 Rounds  400 M Run20 Toes to Bar 2 Rounds  Fitness: Pull ups or Ring RowsPerformance: Chest to BarOpen: Chest to Bar and Toes to Bar must be unbroken 

Hey team! Each month we will be recognizing any Industry Athletics member that attends (and signs into!) 20 or more classes in a given month. Make sure you are signing into classes and working towards those goals! Eligible classes include: Crossfit, Open gym, Capacity classes, DRIVE, Diapers & Dumbbells, Barbell club & DASH! ALL athletes … Read more

Strength Take 20 Min to find a 1 RM Clean and Jerk MetCon 10 Power Cleans30 Single Arm DB Push Press (15 each arm)4 Rounds  *13 Min Cap* Fitness: 95/65Performance: 135/95Open: 155/105

Capacity Class 9:00am at CFH Open Gym 9:00am – 12:00pm at CFH1:00pm – 3:00pm at CFHE

STRENGTH Take 12 minutes to find a heavy 3 Rep OHS from the rack  MetCon “Nancy” 400 M Run 15 Overhead Squats5 Rounds  Fitness: 75/55Performance: 95/65Open: 115/75 (heavy Nancy) *The strength is a warm up for the met con try to hit 75% of your 1 RM.  For Nancy, pick a weight that you can … Read more

STRENGTH EMOM for 10 minutes1 Squat Clean and Jerk 50-60%Low Plank for :20 Seconds METCON 10 min AMRAP10 Power Cleans40 Walking Goblet Lunges2 Rope Climb Fitness: 115/75 (35/26)Performance: 135/95 (53/35)Open: 155/105 (70/53)

MetCon 21-15-9Power SnatchBox Jump Rest 5 minutes  9-15-21Bar facing BurpeeToes to Bar  Fitness: 75/55Performance: 95/65Open: 115/75 *Two faster sprint style workouts today.  Push the pace while focusing on moving with good form*

STRENGTH 2 Front Squats + 1 Split Jerk from the rack 4-60%3-65%3-70% METCON 15 Front Squats 15 Push Press ___ Cal Row Rest 2 minutes 3 Rounds Fitness: 20 Cals (75/55)Performance: 25 Cals (95/65)Open: 30 Cals (115/75)