Hey Team,

 

The Baltimore Running Festival is right around the corner! I thought it would be a perfect time to introduce you to an app on your phone that will donate some cash to charity as you complete your runs!  The app is called “Charity Miles” and works very much like a GPS run tracking app but with the added kick that $.25 cents per mile will be donated to over 40 different charities to choose from. It’s that simple!

 

Special thanks to IA member Ali Preiss for introducing me to this app! Now download and get to running!!

 

Love you guys!

David

STRENGTH

Work up to a heavy 2 Rep Deadlift in 12 minutes
then 5 min EMOM- 1 Deadlift

WOD

20 Wall Balls
20 Hang DB Snatch (10 on each side)
10 min AMRAP

DRIVE @ CFH 6:30PM

500 M Row
21 KB Swings
12 Burpees
5 Rounds
**Save the Date**
Saturday October 20th – Flu Shots offered at CFHE 8:30am-12:00pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
October 22nd –  DEADLINE to register for the Halloween Throwdown
Saturday October 27th- Halloween Throwdown at Harbor East! More info

WOD

500/400 M Row
30 Power Cleans
400/300 M Row
40 Burpees
300/200 M Row
50 Air Squats
2 Rounds
Fitness: 75/55
Performance: 95/65
Open: 115/75
Cleans should be LIGHT today!
Think something you can cycle sets of 10+.

DRIVE @ CFH 5:30PM

2 Wall Walks
10 Strict Pull ups
15 Push ups
20/15 Cal Ski
30 Sit ups
25 min AMRAP

**Save the Date**
Saturday October 20th – Flu Shots offered at CFHE 8:30am-12:00pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
Saturday October 27th- Halloween Throwdown at Harbor East! More info

Skill Work

Two weeks left in our cycle! Stay focused!
Every 3 minutes for 12 minutes :

Max Strict HSPU
Max HSPU off a box
Max Push ups (go weighted if you can do more than 10)
Max Barbell push ups

WOD

200 M Run
20 Walking Single arm DB Lunges  (10 each side) (hold db in front rack position)
12 DB Push Press (6 each side)
5 Rounds
14 min Time Cap
Athletes choice on DB weight today.
Pick something you can move unbroken!

DRIVE @ CFH 6:30PM

7 DB Hang Clusters
8 DB Box Step ups
200 M Run
10 Rounds

**Save the Date**
Saturday October 20th – Flu Shots offered at CFHE 8:30am-12:00pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
Saturday October 27th- Halloween Throwdown at Harbor East! More info

WOD

In teams of 3
200/140 Calorie Row
100/75 Assault Bike Cals
100 Pull ups
100 Hang Power Cleans 
80 Thrusters
60 Squat Cleans
30 min Cap
Fitness: 95/65
Performance: 115/75
Open: 135/95
As a team complete the work above.  Switch in and out as needed.
Coaching Tip: The load should be something you can hit big sets in when you get to the barbell movements.  We are sticking to the 30 min cap.  See how far you can get…or will a team finish it!?

DRIVE

3 min AMRAP
400 M Run
Max Single Arm DB Squat
Directly into
3 min AMRAP
400 M Run
Max Single Arm DB Push Press
Directly into
3 min AMRAP
200 M Run
Max Single Arm DB Thurster
3 Rounds
*Switch arms as needed during each AMRAP*
**Save the Date**
Saturday October 13th  – Flu Shots offered at CFH 8:30am-1:30pm
Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
Saturday October 27th- Halloween Throwdown at Harbor East! More info

Today we wanted to take a moment and congratulate Fez Mabaquiao on officially becoming a United States Citizen last month!

“ I am officially part of this great country. I can stand tall and proud whenever I see the flag, and I can be part of the longstanding traditions in the US. It feels awesome! It’s one of those feelings where you just say, “I’m finally here”. It’s kind of like finally reaching the top of the mountain.  It’s definitely been a journey but I’m happy that I finally made it. “ 

 

Fez officially moved to the United States in 2011. He had previously visited in 2005 and knew he wanted to work here, so decided to finish college here. He transferred to and graduated from Loyola University Maryland (Go Hounds!). After which, he managed to landed a job that would keep him in Baltimore and close to family.

Growing up, Fez had watched a lot of moves and shows based on life in the United States. These episodes and moves are what inspired him to look into the process of becoming a citizen.

 

“I remember watching TV commercials as a kid, and I was always jealous of seeing Fruity Pebbles on TV. We didn’t have that from where I’m from! Something as small as that sparked my goal to live here, and eventually become a citizen. As an adult, I can list so many different reasons but they all boil down to the way of life and the culture here. “

That being said:

One thing that I love about this great nation is our freedom, and it is for this reason that people flock to this country. I believe freedom can have different definitions depending on the person, but the one common factor is we can exercise it. We must not forget that because of this freedom we have the opportunity to pursuit our goals. Whether you are striving to be the fittest or to be the next managing director of your team, you have the freedom to make these happen. It may not be easy but it can be achieved. “

 


The process to become a United States citizen is  not a an easy one. It’s a long, hard process to become one, and not something that happens overnight. In Fez’s situation, he had to wait at least five years to apply. During that time Fez spent time studying for the exam and joined crossfit.

 

“I started Crossfit back in January of 2017. I can still remember foundations, and my first class after that!”

 

The family he’s made here at Industry Athletics actually played an important role in the entire process.

 

“A lot of my friends quizzed me for the test, and cheered me on! All of them wished me luck on the day of my interview, and they congratulated me right after I passed!  After my oath taking, we all wod-ed in red, white and blue! It was so cool to see them all support me that day. They felt extremely excited for me to be finally American! We then went out for burgers that night. I definitely felt the love from my Crossfit family.”

 

 

WOD

800 M Run
25 Ground to Overhead
25 Ring Dips
800 M Run
25 Ring Dips
25 Ground to overhead
800 M Run
Fitness: 115/75
Open: 135/95
Performance: 155/105
**Save the Date**
Saturday October 13th  – Flu Shots offered at CFH 8:30am-1:30pm
Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
Saturday October 27th- Halloween Throwdown at Harbor East! More info

Congratulations to our September Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of September.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Mindabeth Levin 21

Mike Salamon 20

Mallory Beck 24

Jorge Maciel 20

Jaclyn Sienkiewicz 22

Fernando Elizalde 28

Amber Haske 20

Next time you see them around the gym, give them a high five (or a hug, hugs are great too)!

We do our best to make sure we give credit to everyone who has reached the 20 classes each month.  If you think you should have made the club and don’t see your name, PLEASE reach out and we will right our wrongs!