Workouts

Strength WOD EMOM for 5 3 High Hang Cleans Rest 1 minute EMOM for 5 2 Hang Squat Cleans (add load) Rest 1 minute EMOM for 5 1 Power Clean (add more load) WOD 10 Power Cleans 10 Box Jumps 10 Burpees 3 Rounds 10 Min Cap Fitness: 95/65 Performance: 135/95 Open: 155/105 DRIVE @ CFH 5:30PM … Read more

Special Congratulations to Coach Mark and CFHE member Danni on their marriage!  We wish you both a lifetime of love and happiness!

Skill WOD Max Reps in 2 minutes- Rest 2 Minutes x 3 Ring Muscle up Kipping Pull up Strict Pull up **attack your weakness** WOD 400/300 M Row 20 Walking Lunges Holding 2 DBs 15 DB Deadlifts 10 Toes to Bar 4 Rounds 17 min Cap DRIVE @ CFH 6:30PM New Test Workout – Make sure your … Read more

OPEN GYM HOURS Federal Hill Open Gym 9am- 12pm Harbor East Open Gym 1pm-3pm    

Strength WOD Take 15 minutes to find heavy Set of 3 Overhead Squats WOD 50/40 Cals on the Rower 25 DBalls over the Shoulder 50 OHS Fitness: 45/35 Performance: 95/65 Open: 115/75 DRIVE 5 minutes on 1 minute off for 30 minutes 400 M Run 15 Burpees 15 Wall Balls 15 Sit ups Max Single … Read more

Thursday, November 15th, is Bring a Friend Day at both Industry Athletic locations. Members are encouraged and invited to bring a friend to class free of charge. There is no limit on the number of friends a member can bring, the more the merrier! This offer covers all class types on Thursday (Drive and Crossfit), … Read more

Strength WOD Every 2 minutes for 16 minutes 1 Clean Lift Off + 1 Power Clean + 1 Hanging Clean (For the Clean lift off: focus on pushing through the floor and driving the bar to the knee.  Hold there for 2 seconds then return to the floor) WOD 20 KB Swings 10 Burpee Box … Read more

Strength WOD 3 Sets Max Unbroken Shoulder Press 75% of 1 RM Rest 1 Min Max Unbroken Pull ups Rest 1 minute WOD 10 DB Hang Clusters 10 Dumbbell Box Step Overs 200 M Run 5 Rounds 18 min cap Athletes choice of DB, same weight for Clusters as Step overs. DRIVE @ CFH 5:30PM … Read more

Thank you to everyone that came out this past weekend for our annual Halloween Throwdown, and to everyone who helped with judging and set up! Also, Congratulations to Team Average Joes on their victory!

Reminder there are no 7:30pm classes tonight, Happy Halloween Team! Strength WOD Take 20 minutes to find a heavy 1 RM Deadlift WOD 20/17 Cal Row 20 Push ups 60 Doubles Rest 1 minute 4 Rounds Fitness: 120 Singles Performance: 60 Doubles Open: 80 Doubles ***Save the Date*** October 31st–  Happy Halloween! There will be … Read more