Oly Class Lift Off Join us Friday, December 1st at 7:00pm for Marissa's Olympic Lifting class' lift off. 15 members of Industry Athletics have been working really diligently the last few weeks to perfect their skill. Now is their chance to show off just how well they have improved. Everyone is invited to come cheer on your fellow athletes. This event will take place at 7:00pm at Crossfit Federal Hill. *Reminder* there is NO 6:30pm class Friday, December 1st at Crossfit Federal Hill....


40 Goblet Lunges (with dumbbell/ 20 per side)
30 1 arm Hang Power Snatch (use the same DB)
20 Box Jumps
____ Pull ups
4 Rounds
Fitness: 20 Pull ups
Performance: 15 Chest to Bar
Open: 10 Bar Muscle ups
*Do Not Drop The Dumbbells*
The workout should be 20 minutes or more. Each round taking about 5 minutes or more. Your grip will be a limiting factor during this workout, so be mindful of that.
Chris and Fernando moving through all the sit ups
Gym News: There will be no 6:30pm class at Crossfit Federal Hill on Friday December 1st. Instead everyone is invited to come cheer on Marissa’s Oly Class at 7pm during their Lift Off.


Deadlift with a 3 second pause above the knee
5/5/5/3/3 (build up in load)


3 Burpees
3 Power Cleans
6,6,9,9,12,12….(ascending rep scheme)
10 min AMRAP
Fitness: 95/65
Performance: 115/75
Open: 135/95
The strength work here should help to get stronger with the hinge position on the hang power clean.  Be sure to hold a good position and pause for a solid 3 seconds.  Please be aware of positions here! Power cleans should be a load that can be moved quickly.
Jim with a solid full extension before catching his clean
Gym News: There will be no 6:30pm class at Crossfit Federal Hill on Friday December 1st. Instead everyone is invited to come cheer on Marissa’s Oly Class at 7pm during their Lift Off.


50 Cal Row
40 Sit ups
30 Push Jerks
___ Double Unders
30 Push Jerks
40 Sit ups
50 Cal Row
Fitness: (200 Singles) 95/65
Performance: (150 Doubles) 135/95
Open: (200 Doubles)  155/105
Longer one today with no strength, a lot of overhead movements.  Overhead work requires shoulder stability so look feel warm before jumping in.  Take some time following class to use a lacrosse ball to mobilize your shoulders after all this work.
Make sure to always have nice active shoulders in any overhead work

Staying Safe Hey Team, on Monday morning 11/27 an incident happened directly in front of CrossFit Federal Hill.  It might not make the papers or become a huge deal. But it is a reminder of how close things can hit to home, how we should all be careful and vigilant at all times. Between 5:00 and 5:30 am a lady (non crossfit Federal Hil member) was driving down key highway when her car got bumped.  She pulled over along with the other car to exchange information.  She cracked her window and told the gentleman who approached her car that she was calling...

Strength WOD

Hanging Squat Clean
3/3/3 (80 % of 2 RM Hang clean)
3/3/3 (90% of 2 RM hang clean)


120 Wall Balls
5 Kb Swings Every minute including the first minute
Fitness: 35/26
Performance: 53/35
Open: 70/53
JP taking a big class through some progressions!

Skill/Mobility WOD

5 I’s, Y’s and T’s
10 Shoulder Taps
30 Second Couch Stretch (each leg)
3 Rounds


“Burpee Helen”
400 M Run
21 KB Swings
12 Burpees
3 Rounds
Fitness: 35/26
Performance: 53/35
Open: 70/53


Every 5 minutes for 25 minutes
400 M Run
100 Single Unders
15 Ground to overhead with Plate
Max Walking Lunges
*score is total walking lunges*
The couch stretch is perfect for lengthening the hip flexor

The 100,000 Meter Holiday Challenge is BACK!  Harbor East Community we are excited to bring this to CFHE! This is the third year the Federal Hill Community is attacking this challenge.  It is a fun engaging time!  You have from Friday, November 24th to until Thursday, December 31st to accumulate 100,000 M on the Erg (rower). Slap your name on the front Whiteboard (Federal Hill) or on the PR board (Harbor East)  under 100,000 meter challenge and you are in!  You can do the math on your own, but it is a healthy amount of meters per day.  You can chip off 10,000...

Strength WOD

Take 12 minute to Find a heavy Deadlift + Hanging Clean + Push Jerk


9 Deadlifts
7 Hanging Cleans
5 Push Jerks
Rest 30 seconds
12 min AMRAP
Fitness: 115/75
Performance: 155/105
Open: 175/115
A version of DT today.  Focus on good positions and do not get sloppy.
Brent with solid finish in his deadlift


Thanksgiving Schedule for both Crossfit Federal Hill and Harbor East!

Friday (11/24)-12pm &4:30pm only, Open Gym 12-6pm

Saturday (11/25)- Regular schedule at Crossfit Federal Hill, 9 am & 10am at Crossfit Harbor East