Workouts

Strength WOD Front Squats (build up in load) 3/3/3/3/3/3 WOD 1:00 on 1:00 Off for 14 minutes ___ Doubles Max Hang Squat Cleans Fitness: (75 Singles)  115/75 Performance: (35 Doubles) 155/105 Open: (45 Doubles) 185/125 The load should be heavy. About 30 seconds of doubles then 20-30 seconds to grab on to the bar and … Read more

CF WOD _____ M Row 50 Sit-Ups 25 Burpees 15 Push Jerks 3 Rounds 35 min Cap Fitness: 750 Row: 95/65 Performance: 1,000 Row: 135/95 Open: 1,000 Row: 155/105 DRIVE WOD 1,000 M C2 Bike 50 Med Ball Cleans 20 Push ups 800 M C2 Bike 40 Med Ball Cleans 20 Push ups 600 M … Read more

Congratulations to CFH members Kellen and Sean on their engagement! We are so happy for you both, may your life together be filled with love, joy and fitness!

Hey Industry Athletic Family! Below is our Holiday Schedule: December 24th: 10:30am & Noon December 25th- CLOSED December 26th: CFH Noon, 4:30 & 5:40 /  CFHE 4:30, 5:30 & 6:30pm December 31st: 6:30am, 10:30am & Noon January 1st: 11am class, 12-1 Open gym We hope to see you in the gym! & for those traveling … Read more

CF Strength Paused Sumo Deadlift (2 second pause at knee) 3-3-3-3-3-3 (build in load) CF WOD 8 Devils Press 20 Walking Lunges (10 down / 10 back) 10 Min AMRAP Fitness: Unweighted Lunges Performance/Open: Use Devils Press Dumbbells for Lunges CF DRIVE 500/400 M Ski 20 DB Deadlift 15 Pull ups 10 DB Push Press … Read more

Capacity 9am @ CFH 3 Rounds Row 400m Rest :30 Row 200m Rest :30 Row 600m Rest :30 Row 400m Rest 2 minutes Score is total time to complete Hero WOD  10:30 @ CFH “Carse” 21-18-15-12-9-6-3 95 pound squat clean Double-unders 185 pound deadlifts 24 inch box jump Begin each round with a 50-meter bear … Read more

Reminder that CFHE is closed Today WOD  30 DB Hang Clean and Jerk 15 Pistols 5 Bar Muscle ups 3 Rounds 2:00 Rest 30 DB Goblet Squats 20 DB Push Jerks (10 each side) 10 Chest to Bar Pull ups 3 Rounds Fitness: Burpee Pull ups DRIVE “Concept2 Triathlon” Partner WOD Ski 2,000m as a pair … Read more

Strength WOD 10 Minutes to find a heavy Snatch (power or squat) Take 75-80% and complete the complex below EMOM for 5 minutes 1 Snatch + 1 Snatch from below the knee + 1 Snatch from Above the knee WOD 1 minute at each station Power Snatch Dball Squat 1 Min on the rower (70%) … Read more

WOD 20-18-16-14-12-10 Box Jumps Complete the work below after each set of Box Jumps: 1 Rope Climb 10 KB Swings 20 Sit ups 18 min Cap Fitness: 53/35 Performance: 53/35 Open: 70/53 CORE WOD :30 Push Ups :30 Side Plank (L) :30 Side Plank (R) :30 Rest 5 Rounds   December 13th –  Free Oly … Read more

Strength WOD Front Squats 3/3/3/3/3 (same across- 75-80%) WOD 50 DB Step ups ____ Double Unders 20 Toes to Bar Rest 2 minutes 50 DB Front Squats ____ Double Unders 20 Toes to Bar 15 min Cap Fitness: 150 Singles Performance: 75 Doubles Open: 100 Doubles (25 Toes to Bar) December 13th –  Free Oly … Read more