Run 800 M
5 Handstand Push ups
10 Pistols
20 Doubles
10 Rounds
Run 800 M
30 min Time Cap


EMOM for 8 minutes
8 Burpees
Max DB Curls
Rest 2 minutes
EMOM for 10 minutes
Even: Max Cals on the Rower
Odd: Hold High Plank
Rest 2 minutes
EMOM for 8 minutes
16 Air Squats

Max DB Push Press (2 DBs/Alt Arms)

Adjusted Holiday Schedule
December 24th: 10:30am & Noon
December 25th- CLOSED
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

New Year, New Goals!  Let’s start 2019 off right and focus on enhancing our performance through improving our nutrition.  With healthy eating comes better workings, fat loss and muscle gain. Join your friends from Industry Athletics in a 5 week clean eating challenge!  There will be a few rules, but more importantly, you will be coached on developing a mindset that will ingrain and transform simple guidelines into a habit and lifestyle.

‘Eating clean’ and ‘eating to perform’ is one of the least restrictive and most effective pathways to better health. Athletes who participate in the challenge will learn how to identify and eliminate processed foods that may be wreaking havoc on their body, and learn how to replace them with foods that will make them stronger, leaner, and overall better. Most importantly, each athlete will be coached on how to adopt a mindset that will help make this approach a lifestyle and seem second nature. As a result, athletes who adopt this mindset and embrace this approach will be set up for success not just in this new year but beyond!

Who’s running it?
This Challenge will be led by Coach Brittany H and Coach Nicole

How long is the challenge?
The challenge will last 5 weeks 

How much does it cost? What does it include?
The cost is $65 and includes the following:

  • Kickoff Meeting
    Where: CrossFit Harbor East
    When: January 6th Kick off- Feb 10th
    • 8:30 BaselineIn Body Scan and photos.  2 people per 5 min time slot
    • 10:00 Group Introduction
    • 10:15 Group Workout
    • 11:00 Challenge Overview
    • 12:15 Close out
  • Official Start:  Tuesday January 8th
  • Closing Celebration and official end date: Sunday February 10th
    • Inbody Scan
    • Post Challenge Workout
    • Potluck
  • Access to a Private Facebook page to post recipes, challenges, successes etc…

Why Should I sign up?
Group Challenges increase accountability. Each week a recipe and/or fitness article will be shared with you, along with weekly fitness challenges to help enhance your results. We will also be sharing weekly mindfulness challenges.
 We will be instilling healthy eating habits that can be used year long. This challenge is for those that are looking to enhance their fitness performance as well as lose fat and/or muscle gain.

Where do I sign up?
Sign up here!