Workouts

Capacity Class at CFH 9:00am Federal Hill Open gym 9:00a – 12:00p Harbor East Open gym 1:00p – 3:00p Save the Date:5/13 – 5/27Barbell Club Gear Pre-sale5/27 Memorial Day Murph6/3 – 6/30 #800gChallenge Click here to learn more!

OPEN GYM WILL CLOSE AT 1 PM AT FED HILL MetCon 1 Mile Run35 Sit ups20 Overhead Squats  800 M Run50 Sit Ups30 Overhead Squats Fitness: 75/55Performance: 95/65Open: 115/75 30 Minute Cap *Pick an overhead squat weight you are going at least 10 reps at a time* DRIVE “Outer Space” 400 M Run30/20 Cals on C2 … Read more

Strength Front Squat 4/4/3/3/2/2 (build up in load) *Try to get up to 100%+ of your max squat clean for the last 2 sets* MetCon 8 D-balls over the Shoulder 200 M Run 2 Rounds Strict “Cindy”  5 Rounds *16 min cap* Fitness: Barbell RowsPerformance: Strict Chin over BarOpen: Strict Chest to Bar *This piece will be … Read more

PARTNER WOD In teams of 2 complete as many rounds as possible  14 minute AMRAP 4 Shoulder to Overhead 6 Burpee Box Jump Overs  Rest 4 minutes  14 min AMRAP 12 Cals on the Rower 18 KB Swings  Fitness: 95/65 (35/26)Performance: 115/75 (53/35)Open: 135/95 (70/53) *one partner does a round / switch* Today is all about the intervals. The first … Read more

Strength 4 Min EMOM2 Squat Cleans – 70-75% Rest 1 min 4 Min EMOM1 Squat Clean – 85-90% Rest 1 min 4 Min EMOM2 Clean Pulls – 100+%  MetCon EMOM for 6 minutes 3 Hang Squat Cleans Max Doubles (Singles) directly into  EMOM for 6 minutes 6 Hang Power CleansMax Doubles (Singles) *weight on the cleans should be 60-70% of your … Read more

WOD 400 M Run 40 Single Arm DB Hang Clean and Jerk ______________ Rest 1 minute  800 M Run 40 Single Arm DB Hang Clean and Jerk 20 Toes to Bar  Rest 1 minute  400 m Run 40 Single Arm DB Hang Clean and Jerk 40 Pull ups 28 min Cap  Fitness: (20 Ring rows + 20 Push ups) Performance: (10 Ring MU) Open: … Read more

Nutrition is the foundation of all we do!  It helps us to perform better and aids in recovery.  Here at Industry Athletics we want to provide you the opportunity to learn how to better fuel yourself, so in June we will be holding a Nutrition Challenge…BUT with a TWIST!!!  Over the course of 4 weeks … Read more

Are you a proud member of barbell club? Want some new Industry Athletic gear? Need something to keep your legs warm & toasty during the first few minutes of warm up or another t-shirt to add to your growing collection?! Check out our new Industry Athletics barbell club gear! For the next two weeks, we … Read more

Strength Take 10 minutes to find a heavy OHS (from the rack) Then  Take 10 minutes to find a heavy Snatch (Power or Squat)  MetCon Performance/Open“Isabel” 30 Snatches @ 135/95 or Fitness8 min AMRAP 8 Power Snatch8 Squat Jumps MetCon DRIVE 20 Walking Lunges (1 KB Pressed above head and 1 KB in farmers carry position, switch … Read more

Hey team! Per last month’s blog post. We are bring back the committed club! 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, … Read more