Workouts

It starts with your feet –  running, jumping, starting, stopping, and balance. When you think about it, almost all movement begins and involves our feet. Over the last three weekends I have been busy continuing my education: Two weekends of yoga teacher training & one weekend of the Crossfit Olympic Lifting cert. Both very different … Read more

Crossfit Partner WOD100 Front Squat100 Toes to Bar  100 Wall Ball100 Cal Row 50 Front Squats50 Toes to bar 50 Wall Balls100 Cal Row  Fitness: 95/65Performance: 115/75Open: 135/95 33 min cap DRIVE10 min EMOM Even: 15 Sit upsOdd: 10 Burpees 1 min Rest10 min EMOM Even: 25 Air SquatsOdd: Max DB Power Cleans 1 min Rest10 min EMOM Even: … Read more

Last September Industry Athletics started up Diapers & Dumbbells, a fitness program designed specifically for the postpartum female. The course, like most of our crossfit classes, is centered around functional fitness but also makes a point to incorporate pelvic floor awareness, core stabilization, and breath work. Since September, we have had a number of dedicated … Read more

Strength WODTake 10 minutes to work on Split Jerk Technique with 50% of your 1 RM then Build to 75 % for 1/1/1/1 WOD18 Push Press200 M Run 2 Rounds 18 Push Jerk 200 M Run 2 Rounds  Fitness: 95/65Open: 115/75Performance: 135/95 Save the Date:April 2nd – Dash Volume 2 (for distance) startsApril 5th- Lift Off at Crossfit Harbor … Read more

WOD20 DB Step ups10 Pull ups5 Rounds  Rest 5 minutes  10 Burpee Box Jumps20 Alt DB Snatch 5 Rounds   28 min Cap (Including the rest) Save the Date:April 2nd – Dash Volume 2 (for distance) startsApril 5th- Lift Off at Crossfit Harbor East (more details to come!)May 11th – Chipper for a Cause at CFHEMay 27th- … Read more

**NEW CYCLE STARTS TODAY** Clean and Jerk will be our next 8-10 week cycle Strength WOD20 minutes to find a heavy Clean and Jerk  WOD15 Power Cleans 30 Single Arm DB Push Press (15 each arm)3 Rnds Fitness: 95/65Performance: 135/95Open: 155/105  Save the Date:April 2nd – Dash Volume 2 (for distance) startsApril 5th- Lift Off at … Read more

Skill WODEMOM 10 minutes:20 Toes to Bar :20 Active Dead Hang :20 Rest  WOD“Manny“Annie 50-40-30-20-10Double Unders & Sit ups Fitness: 10-10-8-6-6 Chest to Bar Pull upsPerformance: 5-4-3-2-1 Bar Muscle upsOpen: 5-5-4-3-3 Bar Muscle ups  >>>Example: 50 double unders, 50 sit ups, 10 C2B <<< Save the Date:April 2nd – Dash Volume 2 (for distance) startsApril 5th- Lift … Read more

In the next few weeks we will be launching our FRESH START CHALLENGE at Industry Athletics.  This is not an add on for current members, but we are asking for your help with it.   Fresh Start is a 5 week challenge that we will be running at both our Harbor East Location and Federal … Read more

Training Cycle Dates: W 3/27/19 – W 5/9/19Test Week: W 5/9/19 Transition Week: Will be the first week of the following cycle, starting Th 5/10/19 Goals: We are coming off the Crossfit Open: 5 weeks of workouts that test our fitness, skills and strength. It was another great year! Full of highlights (if you missed … Read more

WOD25 Air Squats __ Cal Row25 KB Swings 15 Burpees   15 Goblet Squats___ Cal Row 15 KB Swings 10 DB Burpees  Rest 2 minutes 3 Rounds 32 min Cap  Fitness: 35/26 (20 and 12 Cals) Performance: 53/35 (25 and 15 Cals)Open: 70/53 (25 and 15 Cals) DRIVEEvery 2 minutes, for 30 minutes Station 1 – 30/20 Calories on C2 Bike Station 2 – 15 Push … Read more