Workouts

Partner Kelly Five Rounds for time of: Run 400 Meters (Run together) 30 Box Jumps (Split) 30 Wall Ball shots (Split) Fitness: 14/10Performance: 20/14Open: 20/14 **30 min Time Cap** **We highly encourage a step down from the box.** CORE WOD “Demand Abs” :20 Hollow Hold :20 Flutter kicks :20 Rest 6 Rnds   DRIVE – … Read more

CFH OPEN GYM 9-12 CAPACITY CLASS 9AM CFHE OPEN GYM 1-3 ROPE CLIMB CLINIC 9AM

WOD 0-8 30/21 Cal Row 50 Double Unders 30 Overhead Squats 50 Double Unders Rest and Increase Weight 8-16 30/21 Cal Row 50 Double Unders 20 Overhead Squats 50 Double Unders Rest and Increase Weight 16-24 30/21 Cal Row 50 Double Unders 10 Overheads Squats 50 Doubles Fitness 75/55 Performance: 95/65 Open: 135/95 (75 Doubles) … Read more

Skill WOD 200 M Jog 1 Rope Climb 3 Rounds NOT FOR TIME (take it slow) WOD Buy in: 2 Rope Climbs 400 M Run 20 KB Swings 3 Rnds Directly into Buy in: 2 Rope Climbs  200 M Run 15 DB Burpees (no jump or clap overhead, just hold 2 DBs drop down then … Read more

Skill WOD 10 DB Ball Over the Shoulder 8 1 Arm DB Row (8 each arm) Max Toes to Bar in 30 Seconds 3 Rounds WOD 5 Push Jerks 20/15 Cal Row 5 Push Jerks 1:00 High Plank 5 Rounds DRIVE – CFH 5:30pm Strength WOD 8 1 Arm DB Rows (use a bench) 10 … Read more

  Team! Have you ever wanted to do a triathlon race but didn’t want to do it alone? Well now is your chance to fulfill that goal and play some fitness outside the box for a little change of pace! Industry Athletics has a group of athletes planning to attend the Waterman’s Sprint Distance Triathlon … Read more

Strength WOD 10 Front Squats Every 2 Minutes for 10 Minutes (same weight across) WOD 50-40-30-20-10 Wall Balls DB Hang Snatch (Split reps even on each set – 25/25 then 20/20 – they are not alternating) DRIVE – CFH 6:30pm Buy in: 1 Mile Run 20 Push ups 20 DB Cleans (2 DBS) 20 Pull … Read more

Skill WOD Max Reps in 2 Minutes -Muscle Ups -Pull Ups -Barbell Rows WOD “Diddy Kong” 5 Rounds of :40 seconds on :20 seconds off Pull ups Deadlift Burpee Box Jump Row Fitness: 185/125 RX: 225/155 RX+: 225/155 (chest to bar) DRIVE – CFH 5:30pm 8 Minute EMOM 7 DB Thrusters Max Doubles/Singles Rest 2 … Read more

Strength WOD Take 15 Minutes to find a 1 RM in this complex: 2 Push Press + 1 Push Jerk WOD Every 3 Minutes for 12 Minutes 10 Clean and Jerks 50 Double Unders Max Sit Ups Fitness: 95/65 (100 Singles) Performance: 135/95 Open: 155/105 DRIVE – CFH 6:30pm 1,000 M Row for Time (we … Read more