Workouts

  Hey Team,   The CrossFit Open is upon us once again! That time of year that CrossFitters from all over complete the exact same workout and see where you fall in this worldwide test of fitness. Really and truly the Open is a fun way to come together as a community and check your … Read more

WOD 5-10-15-20-25-30 Wall Ball KB Swing 400 M Run 60-50-40-30-20-10 Double Unders 25 Air Squats after each set 30 min Cap

  Do want a night off for yourself and your kids? Of course you do! So sign up for our Industry Athletics Night Out on Saturday February 23rd.  We will put your kids through a rigorous workout and feed them raw meat. Just kidding! We will play a few games that involve running, throwing, jumping … Read more

CF Strength WOD Take 10 minutes to Find a Heavy Squat Snatch CF WOD 10 Chest to Bar pull ups 10 Burpees 3 Squat Snatch 6 Rnds 2:00 Rest Athletes choice: GO heavy! DRIVE WOD Every 2 minutes for 30 minutes Station 1 – 400/300 Meter Row Station 2 – 30 Wall Balls Station 3 – … Read more

Reminder for all Industry Athletics Athletes, CFH is closed Saturday February 2nd for Battle of Baltimore! CFHE is open though for all those looking to workout!  CFHE SCHEDULE: 8, 9 & 10am Crossfit 11am DRIVE CF WOD 80 Wall Balls (1 person working, 1 person Rest) 40 Burpees (1 person working, 1 person rest) 20 … Read more

Hey team! We would like to introduce you to some of our members that have not only committed themselves to fitness, but also to improving their life through nutrition!! Coach Brittany H has been working with a number of our members and with their permission, we would like to share their successes with you. Over … Read more

Strength WOD Take 15 minutes to complete Push Press 3/3/3 Push Jerk 2/2/2 Split Jerk 1/1/1 WOD Every 3 minutes for 15 minutes 12 Shuttle Sprints 20 Single Arm DB Shoulder to Overhead (10 Each arm) ______ Fitness: Max Pull ups Performance: Max Chest to Bar Open: Max Bar Muscle ups **Orange pole to garage … Read more

2019 Battle of Baltimore Heat Sheet 7:00 – Athlete Check In 8:00 – Brief WOD1 and Floater WOD1 WOD #1 – Ice and Fire- Score is Time + 1 second per rep missed  8:15 WOD1 Heat 1 Scaled Scaled Teams 1-4 Set Addicts Just Keep Snatching 2 Jerks and a Snatch Rainbow Brite 8:31 WOD1 … Read more

WOD Every 7 minutes for 28 minutes ____ m Row 15 DB Walking Lunge (suitcase, front rack= 1 at side, 1 arm front rack) 15 Sit ups 15 Squat Jumps 15 Push ups Workout Notes:Athletes should be picking weight & a track below that give them maximum 90 seconds rest. DB Load should be challenging and unbroken for the … Read more

Strength WOD Sumo Deadlift 5/5/4/4/3/3 WOD 21 KB Swings 21 Box Jumps ___ Rope Climbs 18 KB Swings 18 Box Jumps ___ Rope Climbs 15 KB Swings 15 Box Jumps ____ Rope Climbs Fitness: 3-2-1 Performance: 3-2-2 Open: 4-3-2