Workouts

Strength WODStrict Press 3/3/3/3/3/3 (same load across) **After each set do a 200 M jog or 400M Bike as a RECOVERY/FLUSH** WOD20 Hang DB Snatch (10 R then 10 L) 60 Double Unders20 Push ups 12 MIN AMRAP DRIVE:40 Seconds on :20 Seconds offC2 BikeBurpeeKB Swing 5 Rounds -3 minutes Rest – :40 Seconds on :20 Seconds … Read more

19.5 33 – 27 – 21 – 15 – 9Thrusters (95/65)C2B Pull-ups If your schedule permits please come to our final Friday Night Light’s of the open at both gyms starting at 5:30pm. Feel free to bring refreshments/snacks and join with the community as we crush this workout!

Chipper for a Cause is 90 minutes of fitness! Each year we will be selecting a new cause to support. Our first event will be Saturday May 11th and this year we have decided to support the OUTWOD Foundation. This is a no thrills comp. We are keeping the price low and donating all profits … Read more

WOD15/12 Cal Row15 Burpees15/12 Cal Bike15 KB High Pull15/12 Cal Row15 Toes to Bar Rest 2 Min4 Rounds30 min Cap  Save the date:This Friday, March 22nd, join us for our final Friday night lights! Industry Athletics will supply a post WOD beverage. Bring a snack, dessert, or drink to share post workout.

Geo and David get together to highlight all the amazingness that went down in 19.4. It has been an amazing CrossFit Open at Industry Athletics so far! The CrossFit Harbor East and CrossFit Federal Hill community have come together to showcase all their hard work. If you are looking for tips and strategy advice for … Read more

StrengthFind a heavy load in this complex:Clean + Hang Clean+ Jerk (push or split)+ Jerk (push or split) WOD30 Double Unders10 Hang Cleans3 Ring MU7 Rounds*12 Min Cap*Fitness: 65/55Performance: 95/65Open: 115/75 Save the date:This Friday, March 22nd, join us for our final Friday night lights! Industry Athletics will supply a post WOD beverage. Bring a … Read more

DASH (for distance) will increase your aerobic capacity, pacing, and endurance in your CrossFit workouts through running drills. This session of DASH is also designed to compliment spring/summer race prep for running, triathlons, and obstacle course races. DASH starts April 2nd will meet every Tuesday and Thursday at 5:30pm through April and May. $40 per … Read more

Partner WOD18/15 Cal Row15 Goblet SquatsFarmers Carry (down back)2 Rounds -Then- 18/15 Cal Row25 Air SquatsSuicide Run (3 Point)2 RoundsAMRAP 25 Min *one partner does a round, one partner holds a 30 second low plank then rests for the rest of the time* Save the date:This Friday, March 22nd, join us for our final Friday … Read more

Meet Mike Vigorita, more commonly referred to as ‘Vigs’.  Mike is a long standing member of Industry Athletics who has an been CrossFitting since 2012. Whether you WOD in the morning or in the evening, you most likely know you he is.  2-3 times a week Mike will complete a morning conditioning workout then circle … Read more

CF StrengthDeadlift 5 x 5 building up in weight CF WODStrict Diane21 – 15 – 9Deadlift Strict HSPU12 Min Cap Fitness: Seated DB Press (155/105)Performance: Elevated w/ 1 Abmat (225/155)Open: Strict (225/155) Drive 40/35 Cal Row30 DB Hang Clean & Jerk (15 each arm)20 Push-Up10 Ring Row22 min AMRAP