Workouts

CF Strength WOD Strict Press 5/5/5/5/5 (70-75% across) CF WOD 2-4-6-8-10-8-6-4-2 Push Jerk Pull up **5 Devil’s Press after each round of pull ups 20 min Cap The Jerks should be moderate to heavy not super light. Most rounds will be unbroken, but it will fatigue things for the pull ups and Devil’s press. DRIVE  … Read more

Partner WOD 10 Cal Row 10 Power Cleans 10 Front Squats 16 Rounds 35 min Cap Fitness: 95/65 (8 cals on the rower) Performance: 115/75 Open: 135/95 The Row should be fast, the cleans and FS should be close to unbroken every round. Rounds should be around 2 minutes each.

WOD 100 Doubles 10 Dball over the shoulder ____ Ring Muscle ups Rest 2 minutes 5 Rnds Fitness: 8 box dips/10 jumping pull ups or 8 push ups + 8 pull ups. Performance: 3 MUs Open: 6 MUs 28 min cap The time domain for Muscle ups should be 30-40 seconds each round. The intent … Read more

  Want some new Industry Athletic gear? Need something to keep you warm & toasty during the first few minutes of warm up? Check out our new Industry Athletics Sweatshirts!  These Hoodies are on sale of $45 and can be ordered by filling out the following form. We are doing a preorder and will not … Read more

Strength WOD 12 Back Rack weight lunges (Step forward, 6 each leg) 6 RDLS (go light) 4 Rounds WOD 15 Box Jumps 10 Power Snatch 20 Box Jumps 10 Power Snatch 25 Box Jumps 10 Power Snatch 30 Box Jumps 10 Power Snatch Fitness: 95/65 Performance: 135/95 Open: 155/105 15 min Cap GYM NEWS January … Read more

“Chip” 10 Handstand Push ups 20 Toes to Bar 30 Burpees 40 Hang Cleans 50 Doubles 60 Cal Row 50 Doubles 40 Hang Cleans 30 Burpees 20 Toes to Bar 10 Handstand Push ups Fitness: 75/55 Performance: 95/65 Open: 115/75 25 min Cap GYM NEWS January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

CF Strength WOD Take 20 minutes to find a 2 RM Front Squat CF WOD 15 Thruster 15 Sit ups 15 Wall Ball 15 Sit ups 15 Air Squats 15 Sit ups 10 min AMRAP Fitness: 75/55 Performance: 95/65 Open: 95/65 DRIVE 15 Pull ups 20/15 Ski Cals 25/20 Row Cals 30 Air Squats 40 … Read more

Max Capacity Free Demo 9AM @ CFH Nutrition Challenge Kickoff 10am @ CFHE OPEN GYM 9-12 CFH 1-3 CFHE  

CF Strength WOD  5 Snatch Grip Deadlifts 15 Banded Pull aparts 5 Rounds (build up in load) CF WOD 21 Deadlifts 21 Box Jumps 15 Deadlifts 15 Box Jumps 9 Deadlifts 9 Box Jumps 9 Pull ups 9 Box Jumps 15 Pull ups 15 Box Jumps 21 Pull ups 21 Box Jumps Fitness: (155/105) Performance: … Read more

CORE WOD :30 on Toes to Bar :30 on Sit ups :30 off for 9 minutes WOD 3 Minutes on 1 minute off for 20 minutes 50 Double Unders 14 DB Step ups Max Burpees GYM NEWS January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here January 7th: Max Capacity with Coach … Read more