Strength WOD

3 Sets
Max Unbroken Shoulder Press 75% of 1 RM
Rest 1 Min
Max Unbroken Pull ups
Rest 1 minute

WOD

10 DB Hang Clusters
10 Dumbbell Box Step Overs
200 M Run
5 Rounds
18 min cap
Athletes choice of DB,
same weight for Clusters as Step overs.

DRIVE @ CFH 5:30PM

10 Ring Rows
200 M Run
20 KB Swings
20/15 Ski Cals
30 Air Squats
5 Rounds
30 min Cap

***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

Thank you to everyone that came out this past weekend for our annual Halloween Throwdown, and to everyone who helped with judging and set up! Also, Congratulations to Team Average Joes on their victory!

Reminder there are no 7:30pm classes tonight,
Happy Halloween Team!

Strength WOD

Take 20 minutes to find a heavy 1 RM Deadlift

WOD

20/17 Cal Row
20 Push ups
60 Doubles
Rest 1 minute

4 Rounds

Fitness: 120 Singles
Performance: 60 Doubles
Open: 80 Doubles

***Save the Date***
October 31st–  Happy Halloween! There will be no 7:30pm classes this evening.
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

WOD

50 DB Hang Clean and Jerk (25 each arm)
40 Walking Goblet Lunges (db or KB)
30 Burpees
20 Sit ups
10 Bar Muscle ups
20 Sit ups
30 Burpees
40 Walking Goblet Lunges
50 DB Hang Clean and Jerk (25 each arm)

Athletes Choice on DB & KB weight.

DRIVE @ CFH 5:30PM

Every 5 minutes for 30 minutes 
:20 Second Max Assault Bike Sprint
10 DB Deadlifts
Heavy Sled Drag (down and back)
10 DB Power Cleans
Overhead DB Carry (Down and back)

***Save the Date***
October 31st–  Happy Halloween! There will be no 7:30pm classes this evening.
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

TEST DAY

30 Strict Handstand Push ups for Time (6 min cap)
50 Push Ups for Time (6 min Cap)
WOD (RETEST FROM 8 weeks ago) 
Every 3 Minutes for 12 Minutes
200 M Run
10 Hanging Power Snatch
Max OHS
Fitness: 95/65 (hanging clean, front rack lunge)
Performance: 115/75
Open: 135/95

DRIVE @ CFH 6:30PM


WOD
1,000 M Row for Time

(This is a retest, lets get after it!)

Rest then

20 Walking Lunges (holding two DBS)
15 Sit ups
10 Burpees
5 Pull ups
5 Rounds
22 min Cap

 

***Save the Date***
October 31st–  Happy Halloween! There will be no 7:30pm classes this evening.
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!

 

As an ex-college athlete, Kelsea had been told by friends and colleagues to try crossfit for years, but it wasn’t until she moved to Baltimore in November 2017 that she finally walked into a box.

“I’m ashamed to say it now, but I fought the crossfit ‘craze’ at first. Luckily, curiosity got the better of me and I found myself trying to do the crossfit.com WODs in an LA fitness. One of the first things I did when I moved to Baltimore was join a box and the obsession was immediate. I’ve never been stronger and the community around this sport made Baltimore feel like home immediately.”

Kelsea’s athletic background set her up for success in crossfit workouts, but focusing on nutrition was a whole new ball game.

“It was a sad, sad day when I realized I was no longer a college athlete who could eat whatever she wanted. But the changes I was seeing in myself from crossfit was the motivation I needed to clean up my nutrition and now I can’t even imagine putting the things into my body that I use to (so many sweets, so many).”

Some of you may have noticed Kelsea helping with the Community of Strength Project at IA’s Fed Hill location on Thursday afternoons.

“Nicole happened to mention that Geo ran a nonprofit that allowed high schoolers from the community to come in and workout, and in a matter of minutes I was emailing Geo to see if I could help with the program. I feel very strongly about the role physical activity plays in the lives of kids. I have volunteered with ‘Girls on the Run’ in other cities I’ve lived in and got involved with a mentoring program called ‘Sisters Circle’ here in Baltimore. Through programs like these and Community of Strength, I’ve seen firsthand how developing kid’s strength translates to confidence, pride, and a healthier sense of self-worth, especially in young girls. That is my ‘why’. My ‘why’ for crossfit, my ‘why’ for keeping a healthy diet, my ‘why’ for how I conduct myself inside and outside of the gym. When I’m coaching and mentoring kids through my volunteer work I want to be the best possible example I can be. I want my mentee with Sister’s Circle, a young elementary school girl, and the young adults in Community of Strength to look at me and think that they can do anything and everything I can do because they are strong.”

Sister’s Circle is an after-school program in Baltimore City public elementary schools. If the girls stay in the program through 6th grade, they can then opt to be matched with a mentor. As a mentor, Kelsea acts as a resource, confidant, and pseudo sister to her mentee. Girls on the Run is also an after-school program that helps elementary school girls train for a 5k while employing lesson plans that teach problem solving, teamwork, and leadership. Kelsea has coached teams in Reading, PA and Arlington, VA.

Coaching Girls on the Run in Reading was the first time I saw what programs like these do to empower young girls. My lacrosse team was volunteering to run with the girls in the program one day; I was running beside a third grade girl, who suddenly began to open up to me about her home life. She wasn’t in any sort of danger, but my heart still ached for her circumstances and as a young college student I wasn’t sure how to respond. I told her to keep running. I told her to stay in the Girls on the Run program. I knew what sports, weight training in particular, had done for my confidence and sense of self. I had this overwhelming feeling that if she could see what she was capable of, find her strength through this program, she could accomplish anything. I’ve been volunteering for organizations with similar missions ever since. I also just applied to be on the Young Professionals Board for PlayWorks Maryland, so keep your fingers crossed for me! That’s another great organization.”

 Kelsea bounces back and forth between both Industry Athletics locations, so when you see her in the gym give her a high-five (or a hug, she approves hugs) and consider sharing your why with her.

 

DRIVE 7 am at Fed Hill
DRIVE 8 am at Harbor East 

 

EMOM for 8 minutes
10 Single Arm DB Thruster (5 each side)
Max Burpee
Rest 8-10
10-18
8 min EMOM
14 Goblet Lunges (hold DB)
Max Sit ups
Rest 18-20
20-28
14 Alt DB Snatch
Max Low Plank Hold
Halloween Throwdown at CFHE starting at 10am
Workouts are on the blog

WOD #1 –“Broomstick Total” 

Each team member will pick one lift to find their 3 RM for the day
Hang Power Snatch 
Hang Squat Snatch 
Hang Power Clean 
Hang Squat Clean 
Beforehand, the team decides which athletes wants to complete which lift. Each athlete completes one movement, not all three (such as Jane will be our “hang power snatch” athlete.
At the call of 3-2-1 Go, the first athlete is up – and onto the HPS.
This athlete has 4:00 to find their best heavy lift, and can take as many attempts as they would like to in the 4:00 window. Their best lift inside so will count towards the team total.
At the 4:00 mark on the clock, we transition to the second athlete, who will be completing the Hang Squat Snatch. Same system applies here… 4:00 to find their best hang squat snatch
Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts at all Four movements is your team score for workout #1
If you have 2 females and 2 males no scores will be adjusted.  If you have 3 females you will get #75 added to your total.
WOD #2- “Race Through The Cobwebs”
14 Step ups (20 inch box, 35/53 in goblet position)
14 Alt db Snatch (35/25)
21 Wall Balls
14 Alt db snatch
14  Step ups
Relay style.  Athlete one goes through all three stations, then tags in athlete 2, until the last person completes the work and sprints back to the finish.
WOD #3 “Haunted Thrusters”
7 min amrap
M/F pair M/F pair
10 Synchro thrusters (Male 1/Female 1)
8 Synchro burpees (Male 2/Female 2)
Rest 7-8 Rest
8-11
Max cals on rower (MM)
11-12 Rest
12-15
Max cals on rower (FF)
During the 7 min AMRAP all four athletes will be working at the same time.  Once the Thrusters and Burpees are complete by each pair they will switch and complete the next set. Going for a total of 7 minutes.  During the Row each time will have one rower.  First MM teams on then FF teams.  There will be 3 scores on this workout.  Total Reps during the AMRAP, then Total reps for Men on the rower and Total reps for Females on the rower. 

Gymnastics WOD

Every 2 minutes for 18 minutes (3 rnds)
Station 1: Max Muscle ups in 1:00 (or MU progressions)
Station 2: Handstand Walk 20 feet (use partner assisted or wall runs)
Station 3: Accumulate :45 seconds in L sit (use Dip bars)

WOD

8 min EMOM
10 Power Snatch
Max Double Unders
Fitness: 45/35
Performance: 75/55
Open: 75/55
DO NO DROP THE BARBELL TODAY 

**Save the Date**
Saturday October 27th- Halloween Throwdown at Harbor East! More info
Saturday October 27th- CFH closed Halloween Throwdown
Saturday, October 27th Adjusted Hours:
7am Drive @ CFH
8am Drive @ CFHE
10-1PM Halloween Throwdown @ CFHESunday, October 28th Adjusted Hours:
1-3 Open Gym @ CFHE
5:30-7:30 Open Gym @ CFH