Skill


Pull Up
Every 2 minutes for 10 minutes 
5 Negatives 
10 Barbell Rows (Bar in the pull up rig, row chest to bar) 

Muscle Up
Every 2 minutes for 10 minutes 
5 Transitions on the low Rings 
3 Muscle Ups (QUALITY) 


Metcon


400 M Run 
500 M Row 
30 DB Snatch (you do not have to alt) 
3 Rounds 

**DO NOT DROP THE DBS**

Athletes: Last week to lock in that pulling technique, next week we test! For the workout get a good pace and try to keep rounds between 5-6 minutes. 


Federal Hill Gym News!
Starting 9/30, we will have an 8:30am class on Mondays. Child care will be provided at the 8:30am class on Mondays and Wednesdays.


Strength


Front Squats with a pause (Pause for 2 seconds in the bottom of each rep) 
3/3/3/3/3 (50-60% of 2 RM) 


Metcon


4 min on 1 Off
18 Power Cleans 
18 Front Squats
Max Push Ups 

4 min on 1 Off
17 Power Cleans  
17 Front Squats 
Max Push ups

 4 min on 1 Off
16 Power Cleans 
16 Front Squats 
Max Push ups 

Fitness: 95/65
Performance: 115/75
Open: 135/95 

Athletes: This week we De-Load on the Front Squats to get ready to test our new 2 RM next week! For the workout choose a weight that allows you to have 1:00-:30 for the push ups each round. 


DRIVE


Every 5 minutes for 25 minutes 
12 Burpee Box Jumps
24 DB Box Step ups
200 M Run 
Max Wall Balls


Crossfit for a Cause is TODAY at 12pm at CFH


Partner WOD

 
400 M Run (200 M sprint relay style) 
150 Wall Balls
800 M Run (200 M sprint relay style) 
100 Burpees
800 M run (200 M sprint relay style) 
10 Rope Climbs 
400 M Run (200 M sprint relay style)

35min CAP 

Athletes: For the WB, Burpees and Rope climbs divide the work up. 


DRIVE


0-5 Max Rounds of Cindy 
5-10 Max Cals on the Rower 
10-15 Max Rounds of Cindy 
15-20 Max C2 Bike Cals 
20-25 Max Rounds of Cindy 


Crossfit for a Cause


In pairs, for time:
65 single arm DB thrusters
400m run
65 DB snatch
400m run
65 sit-ups
400m run
65 DB step-ups
400m run

One partner working, one partner resting.


Crossfit for a Cause is TOMORROW at 12pm at CFH


Strength


Take 15 minutes to find a heavy 1 Rep Clean and Jerk

 
Metcon


“Grace”
30 Clean and Jerks 

Fitness: 115/75
Performance: 135/95 
Open: 155/115 (heavy Grace)

Athletes: Today we go heavy then we go fast.  Come in ready to focus on your form and technique when it comes to the clean and jerk. 


Crossfit for a Cause: September 28th, 12pm at CFH


Workout


Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories C2 Bike + Max Dball Over the Shoulder 
Station 2 – 500/400 M Row 
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 30 second Side plank L/30 Second Side plank R

Crossfit for a Cause: September 28th, 12pm at CFH


Strength


Take 12 minutes to build to a heavy 2 Rep OHS from the ground 


Metcon


“Nancy” 
15 Overhead Squats 
400 M Run 
5 Rounds 

Fitness: 75/55
Performance: 95/65
Open: 115/75 (heavy Nancy) 

Athletes: Use the strength piece as a warm up today.  Try to get to a heavy load compared to the workout.  For the workout this is a classic CrossFit bench mark.  Push the pace on the run and you will get a great workout in.

The Industry Athletics family would like to give a huge and heartfelt congratulations to members and friends, Quinta and Joe, on their recent engagement!

We could not be happier for the two of you and wish you lots of love and happiness in your life together.

Crossfit for a Cause: September 28th, 12pm at CFH


Skill


10 min EMOM 
7 Seated Barbell Pull ups
or 
5 Pull ups (hang on the bar for 5 seconds on the last rep) 
or 
3 Muscle ups (hold the top of dip for 5 Seconds on last rap) 


Metcon


50 DB Hang Clean and Jerk (25 each arm) 
15 Burpee Box Jumps 

40 DB Hang Clean and Jerk
15 Burpee Box Jumps

30 DB Hang Clean and Jerk
15 Burpee Box Jumps 

20 DB Hang Clean and Jerk
15 Burpee Box Jumps 

10 DB Hang Clean and Jerk
15 Burpee Box Jumps

**DO NOT DROP THE DB**

22 min Cap 

Athletes: Today we go longer on the pulling work. Hold onto that technique as we come close to the end of our cycle. For the Workout choose a weight you can move and keep a consistent pace on the burpee box jumps. 

Crossfit for a Cause: September 28th, 12pm at CFH
Barbell Club starts TONIGHT! 7pm at CFHE


Strength


Front Squats
 4/4/3/3/2/2 
(build up in load and get to 95% of your 2RM) 


Metcon


4 Rounds
Min 1: Max Front Squats 
Min 2: 18/15 Cal Row
Min 3: :30 low plank

Fitness: 75/55
Performance: 95/65
Open :115/75

Athletes: Our focus today is Front Squats. We are in the 6th week of our cycle. For the workout pick a load that you can do :45 seconds of unbroken front squats. 


DRIVE


10 Ski Cals 
10 DB Burpees 
10 min AMRAP 

2 minutes Max Plank Hold 

10 C2 Bike Cals 
10 DB Thrusters 
10 min AMRAP