Workouts

WOD35 Doubles8 Toes to Bar 10 Strict Press3 Rounds  Rest 2 minutes  35 Doubles 10 Toes to bar 12 Push Press3 Rounds Rest 2 minutes  35 Doubles 12 Toes to bar14 Push Jerk  3 Rounds  Fitness: 75/55 (95/65)(115/75)Performance: 95/65 (115/75)(135/95) Open: 115/75 (135/95) (155/105) 30 min Cap  **Throughout the Open Thursday, Friday, & Monday will run as follows**THURSDAY: It will be a low impact … Read more

CF Strength WODSquat Clean 3/3/2/2/1/1 (build in load)  CF WOD5 min AMRAP15 Power Cleans30 Air Squats    Rest 3 minutes  5 min AMRAP 5 Power Cleans 25 Air Squats  Fitness: (95/65) (135/95) Performance: 95/65 (185/125) Open: 115/75 (205/135)  DRIVE6 Ring Rows12 Cals on C2 Bike 12 DB Hang Clean and Jerks (6 on each side) 18 Walking Lunges with DB10 Rounds 28 min … Read more

CF Strength WODSplit Jerk8 Sets of 2 starting at 70% and building up  CF WOD WOD15 Box Jumps10 Shoulder to Overhead 5 Bar Muscle ups5 Rnds Fitness: 95/65 (10 pull ups) Performance: 135/95Open: 155/105  DRIVE6 min AMRAP 12 Goblet Box Step Ups12 Alt DB Snatch Rest 2 minutes  6 min AMRAP 30 Burpee Box JumpsMax Pull ups Rest 2 minutes 6 min … Read more

Today we tackle 19.1! Reminder that there are no regularly scheduled 5:30 or 6:30 PM classes at either location, but instead we will be hosting Friday Night lights! 19.115 Min AMRAP19 Walls Balls19 Calorie Row Full standards can be found here For the regular class it will be coaches choice as to how they run … Read more

WOD 21/18 Cal C2 Bike18 Sit ups15 Burpees12 Shuttle Runs9 Hang Cleans5 Rounds  27 min Cap  Fitness: 75/55Performance: 95/65Open 115/75 **The Open is coming up next week! Thursdays, Fridays, and Mondays will run as follows**THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware … Read more

New to Crossfit and want to learn more about the Crossfit Open? Curious what Industry Athletics will be doing this year for it? Not sure if you should register or why you should sign up? Looking for insight on how to attack the workout and if you should retest? If you answered yes to any … Read more

WE WILL HAVE A 4:30 and 5:30 PM Class at Federal Hill and Harbor East then we will CLOSE UP FOR THE EVENING! – Spread the WORD WOD10 Pull ups15 Deadlifts40 Double UndersRest 30 Seconds 15 min AMRAP  Fitness: 135/95Performance: 155/105 Open: 185/125  Accessory work ::30 Single Leg Glute Bridge (:30 on each side, go slow and controlled, pause at the … Read more

Hey team, everyone will finish at different times today.  Please wait until the last person is done until you start to clean up. If you have to leave and class is running late, just head out.  The coach will clean up your stuff! We start together and we finish together.  WOD20 Back Squats 20 M Handstand Walk … Read more

CF Strength WODSnatch (Power or Squat) EMOM for 10 minutes Suggested Loading: 70%x2, 75%x2, 80%x2, 85%x2, 90%x2 CF WODEvery 5 minutes for 15 minutes ___ Cal Row 15 Burpees over the Bar 10 Power Snatch  Fitness: 20 (95/65) Performance: 25 (115/75)Open: 25 (135/95)  DRIVE3 rounds:3 wall walks12 pistols12 Double DB Power Cleans Rest 2 minutes 3 rounds:6 Single Arm DB Push … Read more

CHILI COOKOFFOpen Workout 11am – Come retest 17.5!(Bring your jump rope!)Chili tasting & Judging Noon OPEN GYM HOURSCFHE 1-3PMCFH 5-7PM CAPACITY CLASS5PM Save the Date:February 17th: Adjusted Open gym for CF-L1 5pm-7pm, Capacity @ 5February 17th: Chili Cook off  (11am workout, chili at Noon) at CFHEFebruary 23rd: Kids Night out at CFH 4pm- 8pm