The First workout of 2019!

In Teams of 3
800 M Run Together
100 Dumbbell Snatches
150 Wall Balls
150 Pull ups
150 Wall Balls
100 Dumbbell Snatches
800 M Run Together
30 min Cap

GYM NEWS

January 1st: Adjusted Hours 11am class, 12-1 Open gym
January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

Adjusted Hours TODAY

Fed Hill 6:30am, 10:30am & Noon

Harbor East- 6:30am & Noon

The Last WOD of 2018

18 KB Swings
18 Plate Ground to overhead
18 Overhead plate static lunge
18 Cal Row
18 min AMRAP
– Rest & Then –
2:00 Row Test
(record max meters)

Gym News
January 1st: Adjusted Hours 11am class, 12-1 Open gym
January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

Capacity 9am@ CFH

4 rounds
Row 3 min
1 min Max Burpees
Row 2 min
1 min Max KB Swings
Row 1 min
Rest 1 min

Open Gym

CFH 9am-Noon
CFHE 1pm-3pm

 

GYM NEWS

December 31st: Adjusted Hours CFH 6:30am, 10:30am & Noon ; CFH 6:30am & Noon
January 1st: Adjusted Hours 11am class, 12-1 Open gym
January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

Hey Team,

I am excited to announce that Coach Hugh and Coach Jaclyn are launching a new class! Starting January 7th, Max Capacity will be coming to Crossfit Federal Hill! This course will include 4 days of programming and is designed to develop your engine!

Max Capacity is for Fitness and Open athletes, consisting of personalized, weekly endurance programing that will increase one’s aerobic capacity through rowing, biking, skiing and running. Hugh and Jaclyn will set prescribed pace ranges and provide both guidance and drills meant to set athletes up for success. They will take out any guessing or having to pick your own intensity, so that athletes can maximize their performance gains!

 

This course is priced at $80 per month, and will meet Monday through Thursday. Monday and Wednesday will be spent focusing on Aerobic Capacity, while Tuesday & Thursday will be dedicated to Running (Dress warmly!).

If you have any questions about the course, feel free to email federalhill@industryathletics.com or ask coach Hugh & Jaclyn directly!

No questions & Ready to sign up?! Perfect, click here and get ready for what is going to be a fun and PR filled class!

“PETE”

27 Wall Balls
20 Cal Row
15 Box Jumps
10 Pull ups

5 Rounds

Pete was a member at CrossFit Federal Hill for four years.  He was lost his life at age 27 in a tragic plane crash on Christmas Eve.  Pete came to the 5:30 am class 5 days a week with a smile on his face.  As his good friend Jimmy said. “He was as great as great gets.”  Today we honor Pete.

GYM NEWS

December 31st: Adjusted Hours CFH 6:30am, 10:30am & Noon ; CFH 6:30am & Noon
January 1st: Adjusted Hours 11am class, 12-1 Open gym
January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

Strength WOD

60 on 60 off for 10 minutes
Max Power Cleans
(pick a load where you do singles, around 75% of 1RM)

WOD

10 Bar Facing Burpees
10 Hang Clean and Jerk
Rest 60 seconds
6 Rounds
Fitness: 75/55
Performance: 95/65

Open: 115/75

The hang clean and jerks should be LOW weight &

Unbroken for all 10 reps every round.
  The Burpees should be fast.

GYM NEWS

December 31st: Adjusted Hours CFH 6:30am, 10:30am & Noon ; CFH 6:30am & Noon
January 1st: Adjusted Hours 11am class, 12-1 Open gym
January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

Have you signed up for the New Year Nutrition Challenge?!?!   No?!?! What is holding you back? Maybe the fact that you’re not familiar with the coaches and putting trust in strangers can be hard.


Meet Coach Brittany, one of two coaches at Industry Athletics heading up this years Nutrition challenge! Brittany is a corporate employee gone rogue pursuing my passion of fitness and nutrition. This past summer her and her boyfriend welcomed their sweet baby girl, Mia Elizabeth, into the world!  Their family is rounded out by a badass dog, Egan, who weighs in at 5.5lbs. Tho he may be small, he is mighty!

Brittany is CrossFit Level 1 certified, a Pre and Post Partum Fitness Specialist, as well as a Nutrition Coach.

“I was not born a naturally gifted athlete nor did I play competitive sports.  I was not blessed with the genetic make up of a six pack and when I was younger I struggled with body image.  I remember constantly dieting and never being happy. Post college graduation I found myself severely overweight, out of shape and unhappy. ”

Crossfit was the first step in Brittany’s transformation journey. The second step was being  introduced to an online nutrition program in 2015 that helped teach her balance.

“I learned how to fuel my body for performance and stopped a negative cycle of under and over eating.  But above all, I learned consistency is the key to success and that if I consumed the right amounts of quality foods I was able to achieve fat loss and enhance my fitness.”

Brittany has been working 1:1 with clients for over 3 years.  She has organized multiple group nutrition challenge. In each challenge, the focus has been on establishing healthy habits that promote fat loss, as well as muscle gain.

Our 2019 challenge will be similar, but we will also strive to improve our overall fitness through quality nutrition.

“I want to share my knowledge with each of you.  It is my goal to work as a team to find what you can be consistent with. ”

Competing in Battle of Baltimore? Looking to improve your CF Open ranking in February?Take the first step in enhancing your health and sign up for the nutrition challenge or reach out and we can schedule time for you and Brittany to meet for  a 1:1 nutrition session!!!

Schedule Update:

No Oly tonight at CFHE, next class will be Jan 3rd


Strength WOD 

Front Squats
5- 70%
5- 70%
4- 75%
3- 80%
3- 85%
2- 90%
2- 90%

WOD 

8 Deadlifts
40 Double Unders
10 min AMRAP
Fitness: 135/95
Performance: 155/105
Open: 185/125

GYM NEWS

December 31st: Adjusted Hours CFH 6:30am, 10:30am & Noon ; CFH 6:30am & Noon
January 1st: Adjusted Hours 11am class, 12-1 Open gym
January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

Adjusted Hours

December 26th: CFH Noon, 4:30 & 5:40 /  CFHE 4:30, 5:30 & 6:30pm
December 31st: 6:30am, 10:30am & Noon
January 1st: 11am class, 12-1 Open gym

WOD

40 DB Snatch
20 Box Jump Over
3 Rope Climbes
30 DB Snatch
20 Box Jump Over
2 Rope Climbs
20 DB Snatch
20 Box Jump Over
1 Rope Climb

18 min Cap

Progression option:
2 short climbs = 1 regular rope climb

CORE WOD

10 Hollow Rocks
10 Sit ups
10 Tuck ups
10 Second Hollow hold
rest 1 min.
4 Rounds

GYM NEWS

January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here

BOTH CFH & CFHE are Closed Today
MERRY CHRISTMAS INDUSTRY ATHLETICS!

GYM NEWS

December 31st: Adjusted Hours 6:30am, 10:30am & Noon
January 1st: Adjusted Hours 11am class, 12-1 Open gym
January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here