Adjusted Hours

December 24th: 10:30am & Noon
December 25th- CLOSED
December 26th: CFH Noon, 4:30 & 5:40 /  CFHE 4:30, 5:30 & 6:30pm

12 Days of Christmas WOD

1 Burpee
2 KB high pull
3 Kettlebell swings
4 Push Press
5 Hanging Cleans
6 Front Squats
7 Sit ups
8 Push ups
9 Wall balls
10 Squat cleans
11 Pull ups

12 HSPU

Do you really think we would just run through this list once!?!
Here is how this workout works…
Complete 1, then 2, 1 then 3, 2, 1, then 4, 3, 2, 1… Just like the song.
Fitness: 75/55 (25/26)
RX: 95/65 (53/35)
RX+: 115/75 (53/35)
Coaches tip:
Toady we will put a hard 30 minute time cap on it.  If you are looking to finish then choose a barbell weight that you do not have to put down.  Meaning you can do 4 push press, directly into 6 cleans, directly into  7 front squats.  Maybe not the whole workout, but at-least for a few rounds.

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

Capacity 9am @ CFH

2 Rounds
Row 1:30 , Rest 1:30

Straight into
Row 10 min for max Cals
Rest 5 Minutes

20 Rounds
Row 100m Max Effort
Rest as needed between rounds

Two separate scores
(1) Max cals for first part
(2) Total time to complete 20 rounds

OPEN GYM 

CFH 9AM-12PM
CFHE 1PM-3PM

WOD

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

DRIVE

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!

 

Strength WOD

EMOM 2 minutes
5 OHS (build in load, comes from the rack)
12 Minutes

WOD

2-2-4-4-6-6….
Burpee Box Jump
Overhead Squat
8 min AMRAP
Fitness: 75/65 (front squat)
Performance: 95/65
Open: 115/65
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

WOD

6 Dball over the Shoulder
9 Shuttle Sprints
12 Pull-Ups
6 Rounds
15 min Cap

CORE WOD

:50 Sec D-Ball March
:50 Sec Weighted Plank
:50 Sec Bird Dog
4 Rounds (:10 Second transition)
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

Strength WOD

Front Squats (build up in load)
3/3/3/3/3/3

WOD

1:00 on 1:00 Off for 14 minutes
___ Doubles
Max Hang Squat Cleans
Fitness: (75 Singles)  115/75
Performance: (35 Doubles) 155/105
Open: (45 Doubles) 185/125

The load should be heavy.

About 30 seconds of doubles then 20-30 seconds to grab on to the bar
and get as many reps as possible.
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

CF WOD

_____ M Row
50 Sit-Ups
25 Burpees
15 Push Jerks
3 Rounds
35 min Cap
Fitness: 750 Row: 95/65
Performance: 1,000 Row: 135/95
Open: 1,000 Row: 155/105

DRIVE WOD

1,000 M C2 Bike
50 Med Ball Cleans
20 Push ups
800 M C2 Bike
40 Med Ball Cleans
20 Push ups
600 M C2 Bike
30 Med Ball Cleans
20 Push ups
400 M C2 Bike
20 Med Ball Cleans
20 Push ups
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

Hey Industry Athletic Family!
Below is our 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
We hope to see you in the gym!
& for those traveling
Safe travels and Happy Holidays,
We will see you in the New Year!