Workouts

Strength WODBack Squats 5/5/3/3/2/2Build in load  WOD60 Doubles 20 Barbell Back Squats10 Burpees over the bar4 Rounds  Fitness: 45/35Performance: 95/65Open: 115/75 DriveIn 5 minutes 400 M Run 400 M Row In 4 Minutes 50 Wall ballsSit ups In 3 minutes 25 BurpeesHold High Plank  Rest 2 minutes 2 Rounds 

Capacity CFH 9am Open Gym CFH 9- NoonCFHE 1-3

Crossfit WOD“Pequeno Toro”200 Double Unders50 Overhead Squats50 Pull ups1 Mile Run Fitness: 95/65Performance: 135/95Open: 135/95 DRIVE Every 10 minutes for 30 minutes 2 minutes Max Row2 minutes Max Burpee Box Jumps400 M Run 20 DB Thrusters low plank with remaining time  

Strength WOD7 sets of : Push Press + Push Jerk + Split JerkBuilding up in weight WOD Cal on Bike15 Push Jerks 20 Double KB Russian Swings 30 Sit ups35 Air Squats3 Rounds Fitness: 95/65, 14 calsPerformance: 135/95, 18 calsOpen: 155/105, 18 cals Save the Date:April 15th- Fresh Start Challenge BeginsMay 11th – Chipper for a Cause at CFHEMay … Read more

WOD1 Minute at each station Deadlift Push upRowBox JumpRestx5 Fitness: 95/65 Performance: 155/105 Open: 185/125 Save the Date:Today: Free Movement Screening at CFHApril 15th- Fresh Start Challenge BeginsMay 11th – Chipper for a Cause at CFHEMay 27th- Memorial Day Murph!

Strength WOD(1 Squat Clean + 1 Front Squat with 3 Second pause) x 5(1 Squat Clean + 1 Front Squat) x 5(1 Squat Clean) x 5 Build in load throughout each complex WOD 400 M Run 60 Wall Ball30 Hang Cleans400 M Run  Fitness: 95/65Performance: 115/75Open: 135/95 Save the Date:April 11th- Free Movement Screening at CFHApril 15th- Fresh Start Challenge BeginsMay … Read more

Work trip? Visiting family or friends? Vacation? Traveling can wreak havoc on your nutrition goals if you let it.  Often, we hear people complain of limited or poor food choices when traveling. We also hear individuals express the desire to not be that person;  the one customizing everything or being extra selective when ordering. It … Read more

WOD“12.1”7 min AMRAP Max Burpees  Skill Work 6-10 Ring or Bar Dips (strict):20 Support Hold 6-10 Chin-up:20 Banded Hollow Lat pull down6 Rounds Save the Date:April 11th- Free Movement Screening at CFHApril 15th- Fresh Start Challenge BeginsMay 11th – Chipper for a Cause at CFHEMay 27th- Memorial Day Murph!

Hey team! 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. Stay tuned for more information, but in the meantime keep signing into classes and working towards those goals! Eligible classes include: Crossfit, Open … Read more

CF Strength WODEMOM for 8 minutes1 Power Snatch + 1 Hang Snatch  CF WOD20 Hang Snatch30 Box Jump Overs20 Toes to BarRest 2:003 Rounds *20 min cap* Fitness: 75/55Performance: 95/65Open: 115/75 DRIVEEvery 4 minutes for 8 minutes 400 M Run Max Man MakersEvery 4 minutes for 8 minutes 400 M Run Max Wall BallsEvery 4 minutes for 8 … Read more