Strength WOD

Take 12 minutes to find a heavy Power clean


AMRAP in 16 minutes
30 Power Cleans
20 Burpees
25 Power Cleans
25 Burpees
20 Power Cleans
30 Burpees
Max Power Cleans
Fitness: 95/65 (115/75) (135/95) (155/105)
Performance: 135/95 (155/105) (185/125) (225/155)

Here at Industry Athletics we are adding a new way to try CrossFit and introduce our community! This will be a free one-hour group designed to develop proper movement patterns and highlight the energy and fun that CrossFit brings to Fitness! CrossFit 101 will be held at Federal Hill on Monday evenings at 7:30pm and Harbor East on Saturday afternoons at 12:00pm. This is a free class which is open to anybody in the community who is interested in CrossFit but isn't sure how to start. The class will be capped at 6 participants to ensure a good atmosphere and great...

Hey Team! We have been hinting at some big news coming your way and it is finally time to share! We are formally merging CrossFit Federal Hill and CrossFit Harbor East under the name Industry Athletics. This means a few things for our members. Most importantly, dual memberships will be eliminated – everyone will have complete access to both facilities and any specialty classes. In addition to access, you will see a merge to our social presence, a facelift to the website, and more community inspired events. The official launch will be on Saturday, June 23rd and we are kicking it off with...

Strength WOD

Back Squats 50-60% of 1 RM 5/5/5/5/5


20 DBall Over the Shoulders
25 Box Jumps
30 Front Squats
2 Rounds
Fitness: 75/55
Performance: 95/65
Open: 115/75

DRIVE 5:30 at CFH 

800 M Run
20 DB Rows
20 DB Floor Press
Rest 2 Minutes
3 Rounds

DRIVE30 11:30 at CFHE

Box Jump Overs
Goblet Squats
Kettle Bell Swings
Coach Nicole is excited about DBall tosses today!


5 Minutes on 2 Minutes off
4 Rounds
500/400 M Row
30 DB Hanging Clean and Press (15 each arm)
Max Toes to Bar

DRIVE30 11:30 Harbor East

500/400 M Row
40 Wall Balls
20 Burpees
40 Wall Balls
500/400 M Row
Coach Ryan with a solid Dumbbell face.

What made you decide to give CrossFit a try? I've done organized sports my whole life.  I started with gymnastics at a young age and in high school switched to competitive cheerleading which I stuck with through college.  After college I knew I needed to continue to do something active so I would go on runs and workout in my apartment building gym, nothing that got me very excited because who likes to run all that much?  My roommate at the time had casually mentioned this thing called CrossFit to me.  We cheered together and were both having the same challenges...

Strength WOD

Deadlift 5/5/5/3/3/3


EMOM for 12 Minutes
Even: Up to 50 Double Unders
Odd: 5 Deadlifts
**No recommend weight today.  Go with something challenging for 5 consecutive reps

DRIVE30 11:30 at CFHE

15 minute AMRAP
40 Doubles
20 Hang DB Snatches (10 each arm)
10 Sit Ups

DRIVE 5:30 at CFH 

3 Minutes on 1 Minute off
15 Box Jump Overs
15 Sit ups
15 KB Swings
Max Rower Pike ups:


Please be careful and aware of a common injury we have seen during Murph! Attempting too many pull ups in a row can cause extreme pain in your biceps/forearms.  We will provide progression below! 
The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
We plan take Memorial Day to honor him by making “Murph” our Memorial Day WOD.   We will run two heats Starting at 10:00 am and one starting at 10:45 am.  We encourage everyone to show up at 9:45 am so we can brief the WOD and you can cheer on the first group.
We will continue our tradition of providing the meat if the community brings the sides! 
The workout is below. We encourage anyone and everyone regardless of skill level to come and try it out! There are tons of ways this workout can be modified/partitioned if needed. The first thing to keep in mind is that while the workout is meant to be challenging, we want you to find the right challenge for you. Feel free to split the work between 2-3 partners, OR you could simply complete the runs, along with a 15-20min AMRAP of 5 pull ups, 10 push ups, and 15 air squats. This isn’t about competition inside of the gym, or pushing yourself beyond your comfort zone, it is about coming together as a community to celebrate a holiday and honor a fallen hero.


For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Throwback to last year’s Murph.  Scaling options for everyone!

Federal Hill is closed today (Saturday 5/26) for a Level-1 seminar. Classes will be held at Harbor East this morning.

8:00am Drive

9:00am CrossFit

10:00am CrossFit

11:00am Drive


Every 2 Minutes for 14 Minutes
15 Push Press
Max Burpee Box Jumps
Rest 2 Minutes
Every 2 Minutes for 14 Minutes
20 1 Arm DB Snatch  (10 each arm)
Max Goblet Step ups
Fitness: 95/65
Performance: 115/75
Open: 135/95


20 1 Arm Clean and Press with DB (10 each arm)
30 Goblet Lunges
400 M Run
20 Minute AMRAP