Workouts

WOD Every 3 minutes for 15 minutes 200 M Run 12 Burpees Max Pull ups SKILL WOD HSPU 5 Negatives with a 3 second pause half way down (deficit) 10 Bent over T’s with 5s or 2.5s 15 Second hollow rock 4 Rounds PU 5 Negatives with 3 second pause half way down (deficit) 10 … Read more

OPEN GYM HOURS Federal Hill Open Gym 9a-12p Capacity Class @ 9:00am   Harbor East Open Gym 1p-3p  

STRENGTH Take 15 minutes to find a heavy 8 Rep Back Squat WOD 400 M Run 20 Back Squats 4 Rounds Fitness: 95/65 Performance: 115/75 Open: 135/95 DRIVE 22 Min AMRAP 200 M Run 20 1 Arm Overhead Walking Lunges (10 each side) 20 Sit ups 10 Burpees **Save the Date** Saturday, September 29th- Sustainable … Read more

This past weekend, while many of us were taking on the Harbor Take Over, IA member Luis Barreno was taking on his own beast of an endurance workout in Killington, VT. The Vermont Spartan Beast, a 12 + mile course consisting of 30+ obstacles designed to test everything you’re made of : strength, endurance, and … Read more

Strength Building up in weight, complete 7  Sets in of the following complex: 1 Power Snatch + 2 Hanging Squat Snatch + 3 Overhead Squats WOD 15-12-9-6 Power Snatch Toes to Bar Rest 2 minutes 12-9-6-3 Thruster Pull up Fitness: 45/35 Performance: 75/55 Open: 95/65 **Save the Date** Saturday, September 29th- Sustainable vs Trendy Nutrition … Read more

Designed for the fitness to competitive athlete, this is a personalized weekly endurance program based on the Aerobic Capacity design of Chris Hinshaw – CrossFit Games coach and 10x Ironman endurance competitor – for the Crossfit athlete wanting to optimize their aerobic capacity. This is a supplemental training program that starts with moderate running workouts … Read more

Every year, a few hot food and nutrition trends take the country by storm. If we look at this past year, we’ve seen everything from poke bowls to the infamous Unicorn Frappuccino, as well as everything from Keto to intermittent fasting. Some of these trends are made famous by instagram, and others by the results … Read more

WOD Fight Gone Bad 1 Minute at each station for 3 Rounds … Wall Ball Sumo Deadlift high Pull Box Jump Push Press Row *1 Minute Rest following each Round* Fitness: 45/35 (14/10) RX: 75/55 (20/14) Coaching tip: Fight Gone Bad is a CrossFit benchmark WOD designed to simulate the intensity of a mixed martial arts fight. … Read more

Strength WOD 10 Banded Hip Hinge  8 Romanian Deadlifts 8 Overhand Grip Barbell Rows 4 Rounds WOD 10 Burpees 14 Back Rack Lunges 50 Doubles 12 minute AMRAP Fitness: 95/65 (30 dubs or 60 singles) Performance: 115/75 (50 dubs) Open: 135/95 (40 dubs) ***For the Lunges, Athletes choice of using a rack or taking the … Read more

This October, get ready for more than just the traditional Halloween throw down! Starting the first week in October, we will be introducing not 1, not 2, BUT 3 new classes to Industry Athletics! Dash Starting October 2nd, Coach Jaclyn will be hosting a two month long running focused class at Crossfit Federal Hill at 5:30pm … Read more