Industry Athletics Nutrition Challenge kicks off on Sunday January 5th! Check the blog for details and click the link to sign up!

Fed Hill: Barbell Club is back with Coach Laura on Tuesday January 14th! Click the link in the blog to sign up.

Harbor East: Sunday Open Gym is officially changing! Capacity will be at 9am and open gym will be until 12pm.


Partner Workout


100 Box Jumps
50 Thruster 
400 Run (together)

100  Pull ups 
50 Thruster 
400 Run (together)

100 Burpees
50 Thruster 
400 Run (together) 

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


Holiday Schedule
4:30pm will be the last class TODAY
Harbor East: 10am ONLY on New Years Day
Fed Hill: 9am and 10am ONLY on New Years Day


Industry Athletics Nutrition Challenge kicks off on Sunday January 5th! Check the blog for details and click the link to sign up!

Fed Hill: Barbell Club is back with Coach Laura on Tuesday January 14th! Click the link in the blog to sign up.

Harbor East: Sunday Open Gym is officially changing! Capacity will be at 9am and open gym will be until 12pm.


Skill


8 min EMOM 
Pull ups- 5-7 Negatives , pick a number and maintain 
BW- 3 tempo pull-ups, 3 tempo push-ups (tempo = 3 seconds, 2 hold, 3 seconds)
Toes to Bar – 5-10 Toes to Bar , pick a number and maintain
Doubles – Max set
HSPU – :20 second hold or 3 Negatives 
Muscle ups- 5 horizontal ring row, 5 turn overs on low rings  
Snatch- 5 Power Snatch at 75 % of your Isabel weight 


Metcon


500 M Row 
40 DB Push Press 
2 Rope Climbs 
Rest 1 Minute 

3 Rounds 

Fitness: 400 M Row 
Performance: 500 M Row 
Open: 500 M Row 

Athletes: Today we are back on track for our Weakness work! Attack it! As we only have a few weeks left until we retest.  Then we jump into a push pull combo.  The goal should be 5-6 minutes per round including the rest.

Holiday Schedule
4:30pm will be the last class tomorrow, New Years Eve
Harbor East: 10am ONLY on New Years Day
Fed Hill: 9am and 10am ONLY on New Years Day


Industry Athletics Nutrition Challenge kicks off on Sunday January 5th! Check the blog for details and click the link to sign up!

Fed Hill: Barbell Club is back with Coach Laura on Tuesday January 14th! Click the link in the blog to sign up.

Harbor East: Sunday Open Gym is officially changing! Capacity will be at 9am and open gym will be until 12pm.


Strength


Build up to a heavy 1 rep Clean (about 80%) 
Then
Every 30 seconds for 5 minutes- 1 Clean 
Add weight, then
 5 min EMOM- 2 Clean Pulls


Metcon


EMOM for 10 minutes 
5 Deadlifts
5 Hang Cleans 
Max Air Squats
 
Fitness: 115/75
Performance: 135/95
Open: 155/105

Athletes: Our focus for the clean and jerk is to work a heavy load then build strong positions working our Clean Pull. Then we jump into a challenging EMOM.  Be sure to pick a weight that you can move safely. Today we focus on strength.  Something a little different than we have done. 


DRIVE


12 Cal Row
20 Double DB Lunges
20 Double DB Deadlifts
100 Single Unders
20 KBS

5 Rounds

25min Cap


Tuesday December 31st: 4:30pm will be the LAST class of the day
Wednesday January 1st: 10am at Harbor East Only
9am and 10am at Federal Hill Only


Federal Hill


9am Capacity Class
9am-12pm Open Gym


Harbor East


1pm-3pm Open Gym

**NEXT WEEK at HE we will have 9-12 open gym and Capacity at 9 am**


Tomorrow, Sunday December 29th will be the last day of 1-3pm open gym at Harbor East.

Starting Sunday January 5th, we will officially switching to 9am capacity and open gym until 12pm.


You showed up and we listened! Thank you for all the support.


Tuesday December 31st: 4:30pm will be the LAST class of the day
Wednesday January 1st: 10am at Harbor East Only
9am and 10am at Federal Hill Only


Strength


Take 12 minutes
Work up to a heavy 3 Rep Push Press


Metcon


Every 4 minutes for 8 minutes 
25/20 Cal Row 
20 KB Swing 
Max Strict Press 

Directly into

Every 4 minutes for 8 minutes 
25/20 Cals 
20 KB Swings 
Max Push Press


DRIVE


10 Burpees 
10 Cals on C2 Bike 
10 Opposite hand to opposite foot V up 
10 min AMRAP 

Rest 2 minutes
 
90 Reps Jump Rope
60 Air Squats  
30 Sit ups 
10 min AMRAP 


Let’s start 2020 by focusing on enhancing our performance through improving our nutrition. With healthy eating comes better work outs, fat loss and muscle gain. Join your friends from Industry Athletics in a 5 week clean eating challenge.


Click HERE to sign up. Simply add your name and email.


There will be some rules, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

‘Eating clean’ and ‘eating to perform’ is one of the least restrictive and most effective pathways to better health. You’ll learn how to identify and eliminate processed foods that may be wreaking havoc on your body. You’ll replace them with foods that will make you stronger,
leaner, and overall feel better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in this new year and beyond.


Who is the challenge for?


Anyone…
-Looking to improve their relationship with food
-Looking to increase their energy, decrease bloat
-Looking to gain muscle, lose fat and/or enhance your performance
-Overwhelmed by all the nutrition information and looking for guidance
-Who feels like they have been unsuccessful and overly restrictive from past diets


What will you get?


-Group coaching for feedback & support including access to a Private Facebook page
-Ongoing Accountability
-Strategies for long term success to build and maintain a healthy relationship with food
-Weekly Fitness, Nutrition & Recipes to increase motivation and provide variety
-Pre and Post Body Scans
-Individualized recommendations for daily calorie intake and the option to receive a personalized macro count


When and how much?


-January 5th – February 9th
-InBody Scan & Kick of Meeting Sunday January 5th (highly recommended to attend but not required)
This meeting will be at 10am at Crossfit Federal Hill
-$65


Each week a recipe and/or fitness article will be shared with you along with weekly fitness and mindfulness challenges. There will be a can and can not eat list as this is a chance to instill healthy eating habits that you can use all year long. This challenge is for those that are looking to enhance their
fitness performance, as well as lose fat and/or muscle gain.


Click HERE to sign up. Simply add your name and email.


Tuesday December 31st: 4:30pm will be the LAST class of the day
Wednesday January 1st: 10am at Harbor East Only
9am and 10am at Federal Hill Only


Workout


300 Double Unders
150 Wall Balls
_______
**Complete in any order you want

Fitness: 40 Pull ups
Performance: 50 Pull ups
Open: 30 Ring Muscle ups 

25 min cap


Thursday December 26th: Both locations will have 12pm, 4:30pm, 5:30pm, 6:30pm, and 7:30pm
Friday December 27th: Normal schedule
Tuesday December 31st: 4:30pm will be the LAST class of the day
Wednesday January 1st: 10am at Harbor East Only
9am and 10am at Federal Hill Only


Strength


Back Squat 
4/4/4/4/4 
(same weight across, 70-75% of 1 RM) 


Metcon

 
____ Cal Bike 
12 Hang Snatch 
15 Hand Release
15 Push up

5 Rounds  

Fitness: 10 Cals  (75/55)
Performance: 12 Cals (95/65)
Open: 15 Cals (115/75)

Athletes: We get heavy for our Back Squats today then jump into a fast workout. Rounds should be around 2 minutes each.