1,000/800 M Row
30 Burpees Touch a target
60 DB Hang Snatch
30 Burpees Touch a target
1,000/800 M Row

Core WOD

:20 on :20 off at each station 5 Rounds
Superman Hold
Flutter Kicks
Sit ups or V ups


12 min AMRAP
10 Single arm Hang Clean and Jerk (5 each arm)
10 Burpees
5 Broad jumps out
5 Broad jumps back
Rest then
Tabata Assault Bike
Rest 2 minutes
Tabata Assault Bike
**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


6 Romanian Deadlifts
6 Overhand Grip Barbell Rows
4 Rounds


OTMEM for 16 minutes

Min 1: Max Doubles
Min 2: Max Steps – Walking Lunge 1 DB overhead
Min 3: Max Pull ups
Min 4: Rest


Every 2 minutes for 10 Minutes
16 Walking Lunges (KBs in Front Rack position)
10 Sit ups
Every 5 minutes for 20 minutes
10 Strict Pull ups or 5 Negatives
25 Air Squats
50 Mountain Climbers
100 Single Unders
Max Cals on the Ski
**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!

As coaches and trainers we get asked a ton of questions about gear.  It is often a personal preference and something that will change constantly, but we wanted to put out an series of articles that goes over what we use and what we have experience with.  We are also not affiliated with any of these companies and would love to hear feedback on what you like… or don’t like!

One last thing before we get into this topic of Gear.  I am anti gear, I am a purist and want to be able to show up and hit a workout with nothing to worry about.  Attachment to things creates habits and safety nets.  I want to be free.  With that said, I use gear.  I just try to be as minimal as possible and try hard not to be dependent on it.

We are going to start with the most debatable topic that we encounter, grips. Take a moment and look down at your hands. Are they a “mess”? Are they full of cuts and holes from rigs work? If you answered yes to any of these questions, then this blog post might just be your life saver. That being said, before we even dive any further, I highly recommend checking out Coach Blair’s article regarding hand care and how to avoid ripping ( Take Care of Your Hands. ) She has been doing pull ups for years, has never ripped and has some amazing tips that athletes often overlook. Between her input and our opinion on grips, we may be able to keep your hands in one piece. Remember if you don’t take care of your hands you risk getting blisters, ripping calluses, and missing workouts.


gymnastics-hand-grips…Ok back to the gear thing, we will specifically be talking about gymnastics grips.  Pictured to the right.

If you want to try another style of grip/glove that fine, but in our experience we have yet to find a better glove that minimizes the amount of friction athletes experience while on the bar, while still providing them good secure grip.  Gymnastics grips have been the most widely used and beneficial thing we have been exposed to as trainers and athletes.

They also are the most versatile, as they come in many different types and styles to fit an athletes preference or hand size.

2 Finger Hand Grips


The most basic pair I have found are 2 finger hand grips from rogue fitness (pictured Left).  A thin piece of leather attached to a strap.  The top goes between your fingers, and then is secured via the wrap which goes around an athlete’s wrist.

This style typically is smaller in, in size, so will feel less bulky on your hands and potentially even more comfortable to those trying grips for the first time.  Fair warning tho, if you have wider hands, 2 finger hand grips might expose your pinky finger callus and not completely eliminate the risk for tears.

Two finger grips, like most gymnastics grips, will bunch up when you grab the bar. Don’t be alarmed when this happens, as that’s what they are intended to do! See the picture below.  It bunches up by the fingers, creating a small dowel for you to grab onto. Real gymnastics grips used by elite level gymnasts have a dowel already built in, however that design is illegal in most CrossFit competitions/the Open and will interfere with any other use of your hands (barbell work, wallballs, etc).


3 Finger Hand Grips

Not too much different than the 2 finger grips, the 3 finger ones offer just a tad more coverage to protect an athletes entire hand. The downside or con here, is that more coverage may result in an athlete not feeling as comfortable hanging from the rig, as some like to feel the bar. Personally, I don’t like messing with my tactile perception and like to be able to feel the bar & adjust my grip accordingly to feel safe or strong.

Just like most things in the fitness world, one size does not fit all. 3 finger grips will better protect you from calluses, but if your hands are smaller or the material your grips utilize is too bulky, it might actually decrease your grip strength by making the pull-up bar seem thicker.

Honestly what it boils down to is that it’s important your grips fit correctly and are sized appropriately. Most companies will tell you to measure from the base of your palm to the base of your middle finger to determine what size grip to order; from their it’s also good to examine the finger hole sizing for an optimal fit.

Once you have the sizing down, from there it’s all personal preference in terms of what material, color, or style wrist strap you go with.  Some Brands we’d recommend are:

Bear Komplex



Victory Grips

Which ones would you recommend and why?


Back Squat
Set 1 – 10 reps @ 55% of 1-RM
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 6 reps @ 80%
Set 5 – 4 reps @ 85%
Set 6 – 4 reps @ 85-90%


10 Squat cleans
400 M Run
3 Rnds
Fitness: 95/65 (15 Squat cleans)
Performance: 165/110
Open: 205/135


4 Turkish Get ups
6 Glute Bridge
10 1 Legged DB RDL (5 each side)
Run 400 M 
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Run 400 M
**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

The week of October 22nd through 27th, Crossfit Harbor East will be hosting a week long group foundations program, meeting Monday (22nd), Wednesday (24th) & Thursday (25th) at 7:30pm. Each session will be 1 hour in duration and include a group workout. This program is designed to help introduce athletes to the foundational movements found in Crossfit. The class will be lead by Coach Nicole and Owner Geo Rockwell.

Classes will be kept small so as to ensure that all athletes get the right amount of attention, cues, and critiques while learning each movement. Athletes will learn squats, presses, olympic lifting, and gymnastics all under the supervision of our trained fitness professionals. After all three foundations sessions are completed, participants will have 2 weeks of unlimited Crossfit!

This program is priced at $99 for the 3 foundations classes and 2 weeks of unlimited crossfit!
To sign up today and get in on this great offer, click here! 


:20 Seconds on :20 Seconds off for 5 Rounds


Max Hanstand Push ups (or standing strict DB Press)

Handstand Hold

Max Pike Push-up


Max Push up (or DB Bench Press)

Max Barbell Push-up

High plank hold

*Stay on each movement for :20 seconds (total time 10 min)*


12 Min AMRAP

2 Push Jerks

2 Toes to Bar

2 Box Jump Overs

4 Push Jerks

4 Toes to Bar

4 Box Jump Overs

Count up by 2’s until time cap


Fitness: 95/65

Performance: 115/75

Open: 135/95


Score = Total Reps


DRIVE @ CFH 6:30pm

10 DB Bench Press

10 Hanging Leg Raises

4 Rounds


500 M Row Slow (Men between 2:10-2:20; Ladies between 2:20-2:40)

250 M Row Fast (Men Under 1:55; Ladies Under 2:10)

4 Rounds

It’s that time of year again.  Time where you hear about how important it is to get a flu shot but you’re just ‘too busy’ to take the time to get it.  Or you’d rather come to the gym and get your WOD on than spend 5 minutes making sure you’re not bed ridden for weeks with the flu (unable to get your WOD on).

Here at Industry Athletics, we are ready to provide you with the best of both worlds!  Come get your WOD on and then get your flu shot… without even having to make another stop on your way home!

Kellen, one of our awesome members, is a Pharmacist who will be taking time out of her day to post up at CFH & CFHE to distribute flu shots to those people who are interested (which should be everyone!).  She will be at CFH on Saturday October 13th from 8:30am-1:30pm, and then at CFHE on Saturday October 20th from 8:30am-1:30pm.

Check out these FAQ’s below to answer any question you may have.  Please be sure to fill out the survey in #5 so she knows how many health conscious people to expect.


  1. “Why should I get a flu shot? I never get the flu.”
    1. Getting rest, eating right, and hand washing are all important tips to help keep you healthy this flu season. But the CDC still recommends getting the flu shot as the first and most important step in preventing the flu.1 It would suck to miss a week of CrossFit being sick in bed!
  2. “What will happen if I get the flu shot? Will it give me the flu?”
    1. No. The virus in the flu shot is dead so it will not give you the flu. Most people experience no side effects beyond a sore arm for a day or so. A few people may have mild flu-like symptoms as their body mounts a reaction to the vaccine but they will be much less severe or dangerous than actually getting the flu.
  3. “How much does it cost?”
    1. It costs $40 out of pocket, but most insurance plans cover the full cost of the flu shot. We accept almost all plans, except we are not able to bill CareFirst Blue Choice.
  4. “Can I bring my husband/wife/roommate/child?”
    1. I can give the flu shot to anyone 9 years of age and older. Anyone under 18 must have parental consent.
  5. “What do I need to do?”
    1. Bring your lovely self and your insurance card to one of the times listed. Also please fill out this survey, even if you’re only contemplating getting it, so I can be prepared: https://www.surveymonkey.com/r/PBNC8MC
  6. “What if I have questions? What if I can’t make it that day but I still want to get the flu shot? What if my insurance wasn’t one of the ones listed? What if I’d like to receive a vaccine other than the flu shot?”
    1. Please reach out to me personally at kellen.riley10@gmail.com.
  7. “Will it hurt?”
    1. No more than thrusters.


400 M Run
21 KB Swings
12 Pull ups
3 Rounds
Rest 5 minutes
150 Wall Balls
Score = total time



20 min AMRAP

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53)


“Pull up Nate”

20 Min AMRAP

6 Pull ups
8 KB Swings 
10 Push ups

**Save the Date**
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

Strength WOD

Every 90 Seconds for 12 minutes
1 Power Snatch + 1 Hanging Snatch + 1 OHS
1 Squat Snatch + 1 Hanging Squat Snatch + 1 OHS


3 Power Snatch
3 Hanging Snatch
6 Hang Release Push ups
6 Push ups
200 M Run
6 Rounds
15 min Cap
Fitness: 95/65
Performance: 115/75
Open: 135/95
**Save the Date**
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!