Workouts

Skill WOD HSPU Every 2 Minutes for 8 Minutes 5 Slow Negatives (use a small deficit) 12 Seated DB Z Presses PU Every 2 Minutes for 8 Minutes 10 DB Bench Press 20 Second High Plank hold into 20 Second 90 degree push ups hold WOD 200 M Run 2 Snatch (power or squat) 60 Double Unders … Read more

Open Gym CFH – 9-12 CFHE – 1-3

Strength WOD Find a heavy weight in this complex 1 Snatch Grip Deadlift + 1 Snatch (power or squat) WOD Every 2 Minutes for 12 Minutes 1 Heavy Snatch 10 Toes to Bar 10 Box Jump Overs **Go heavy** DRIVE Every 5 Minutes for 25 Minutes 400 M Run 15 Dumbbell Front Squats (2 DBs) 12 Dumbbell … Read more

WOD 5 Hanging Power Cleans 5 Front Squats 15 Box Jumps Rest 30 Seconds 5 Rounds 15 Minute Time Cap Fitness: 115/75 Open: 155/105 Performance: 185/125 Rest (then as a class) Every Minute on the Minute for 10 Minutes 5 Bent over Barbell Rows 5 Ring Dips

BRING A FRIEND DAY! WOD AMRAP in 6 Minutes 400 M Run 3 Rounds of Cindy Max Wall Balls Rest 2 Minutes AMRAP in 6 Minutes 400 M Run 2 Rounds of Cindy Max Wall Balls Rest 2 Minutes AMRAP in 6 Minutes 400 M Run 1 Round of Cindy Max Wall Balls DRIVE – … Read more

The week of September 10th through 14th, Crossfit Federal Hill will be hosting a free week long foundations program, meeting Monday, Wednesday & Thursday at 7:30pm. Each session will be 1 hour in duration and include a group workout. This program is designed to help introduce athletes to the foundational movements found in Crossfit. The … Read more

Congratulations to our August Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of August.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Fernando Elizalde 28 Jaclyn Sienkiewicz 27 Julia Gilloran 26 Mallory Beck 25 Amber Haske … Read more

This Thursday, September 6th, 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 … Read more

Strength WOD Warm up with 3 sets of 10 – Banded Hip Hinge Deadlift: 6/6/6/6/6 (build up 65-70% of your 1 RM and hit that for the last 2-3 sets of 6) WOD 3 Minutes on 1 Minutes off for 4 Rounds 20/15 Cal Row 25 Sit ups Max Weighted Step Ups (20 inch box) DRIVE … Read more

Skill WOD HSPU 3 Wall Walks 30 Second Handstand Hold (kick up to the wall) Then lower down into one slow negative Rest 4 Rounds Push Up 5 Negative Push ups (Slow and controlled decent) 15 Elevated Push Ups on a bar 30 Second High plank Rest 4 Rounds WOD WOD 15 Strict Press 50 … Read more