The members below CHECKED IN and attended 20 or more classes in the month of August!


We are so proud of the hard work and commitment these members have shown! Give them a high five or a hug when you see them around the gym.


Don’t forget to check into class so you can be in next month’s drawing for Committed Club winner!


Crystal Simpkins 29!!! Way to go!
Ari Zayon 24
Brent Arihood 24
Mindabeth Levin 24
Osh Oshitoye 24
Anthony Napolitano 22
Fernando Elizalde 21
Jenn Burkholder 21
Kelly Hartnett 21
Mao-Bin Shen 21
Christiane LaBonte 20
Jorge Maciel 20

FX Physical Therapy is offering FREE movement and mobility screenings for ALL IA members on 9/17, 9/18, and 9/19 at Crossfit Federal Hill. More details below!

Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of time and produce repetitive movements each day, you may notice some discomfort or “twinges” of pain during different activities or motions…we often identify this pain as a result of muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury aka pausing memberships to IA….


In order to correct or manage these imbalances or limitations, we must identify them. FX Physical Therapy is here to help! As a team of highly skilled doctors of physical therapy (DPT), we are excited to be offering one-on-one movement and mobility screenings, free to all members of IA (these screenings will take place at Crossfit Federal Hill). These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.


FX’s DPTs have extensive knowledge on movement science and its relationship with lifting, as well as several of our own DPTs are crossfitters, too! Please see below for the THREE days/times FX will be at CFH performing screens:


Tuesday Sept 17th 430-8pm
Wednesday Sept 18th 11am-130pm
Thursday Sept 19th 6am-930am


If you are unable to make one of these sessions, please reach out to Mackenzie Chrisco to schedule your FREE consultation at one of our locations downtown (10 Light Street or Under Armour HQ)


Dr. Mackenzie Chrisco, PT, DPT, CF-L1

mchrisco@fxphysicaltherapy.com


Crossfit Federal Hill is hosting a donations based class to help our friend and member, Siobhan Lydon, raise money for the Cystic Fibrosis Foundation. As the amazing and strong woman she is, she will be running the Chicago marathon for this cause!

In Crossfit community fashion, we are going to help her meet her goal of raising $5,000 and get sweaty in the process!


Date: 9/28/19 @ 12pm
Location: CrossFit Federal Hill
Coach: Heather Hatfield


This year I am running the Chicago marathon with the Cystic Fibrosis Foundation. Cystic Fibrosis is a progressive, genetic disease that causes persistent lung infections and limits the ability to breathe over time. This charity is near and dear to my heart because two of my cousins are living with this incurable disease. 

Growing up, hospitalizations for antibiotic IV clean outs were a regularity for John and Paul, who are now 24 and 21. The Cystic Fibrosis Foundation was able to set them up in a clinical trial that helped put the life changing drug, Kalydeco, on the market. Because of this drug, my cousins have not been hospitalized in 8 years. The Cystic Fibrosis Foundation is researching a new drug, called Vertex, that could be the future for CF patients. I have seen firsthand what the Cystic Fibrosis Foundation can do to better the lives of those living with cystic fibrosis. I hope that I can help make CF stand for cure found.

-Siobhan Lydon


How you can get involved: 


Strength


Take 15 minutes to find a heavy 2 Rep Hang Squat Clean 


Metcon


21-15-9
Hang Squat Clean 
400 M Run after each set 

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

Athletes: This should be a weight you can move quickly with.  You should hit the Hang Squat Clean in 1 set or 2 sets. 


Skill


MU Cycle
Every 2 minutes for 8 minutes 
7 Muscle ups 
or 
5 Jumping Muscle ups
5 Pull rings to chest, pause then fast turn over (low rings) 

Pull up
Every 2 minutes for 8 minutes 
12 Seated Barbell Pull ups
1 Negative as slow as possible 
:20 Hollow Hold 


Metcon


40 Cal Bike 
40 Alt DB Snatch 
40 Push ups

30 Cal Bike
40 Alt DB Snatch
30 Push ups

20 Cal Bike
40 Alt DB Snatch
20 Push ups

Fitness: Bike Cals 30-20-10
Performance: As written
Open: As written, weighted push-ups (25#/15#)

Athletes: Pulling work today! This is week 4 be sure to dig in on your weaknesses and focus on correct form.  We are about half way through.  For the workout choose a progression on the cals and push ups that does not take longer than 2-3 minutes pet set. 

Last day to get your Harbor Take Over 2 (free) ticket!


Strength


Front Squats
5/5/5/5/5 (75%+ across)
Make it heavier than last week!

 
Metcon


12 min AMRAP
15 Med Ball Squat Clean
____ Cal Row 
:30 Low Plank 

Fitness: 12 Cal Row (14/10)
Performance: 15 Cal Row (20/14)
Open: 18 Cal Row (20/14)

Athletes: Same scheme as last week- 5×5.  Go heavier this week.  The 12 min AMRAP should be challenging if the med ball squat cleans are performed correctly.  This is a fast movement that will elevate the heart rate. 


Harbor Take Over 2 is THIS SUNDAY!


Workout


25 Strict Press
60 Double Unders
20 Burpees (touch a target) 

Rest 4 minutes 

25 Push Press
60 Double Unders
20 Burpees (touch a target) 

Rest 4 minutes

25 Push Jerks
60 Double Unders
20 Burpees (touch a target) 

Fitness: 75/55 (95/65) (115/75)
Performance: 115/75 (135/95) (155/105)
Open: 135/95 (155/105) (185/125) 

Athletes: Ascending weight as the overhead movement changes.  Form and technique will be huge today.  Each section should be approached as a sprint with the 4 minute rest.  The barbell movements should not be unbroken. 


HAPPY LABOR DAY, IA FAMILY
9am and 10am Classes ONLY


Hero WOD


“1LT Weston Lee”

800 M Run
4 Hang Power Cleans (135/95)
29 Pull ups
400 M Med Ball Run
16 Single Arm KB Swings
42 Toes to Bar
400 M Med Ball Run 
19 Ground to overhead (135/95)
92 Air Squats
800 M Run 


25 min Cap 

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


The members below attended and SIGNED INTO 20 or more classes in July!!


We are so proud of your consistency and commitment and hope to see this list continue to grow month after month. If you see these members around the gym, give them a high five or a hug 🙂


Kelly Hartnett 29 (so close to 30!!)
Fernando Elizade 26
Tyler Gillman 24
Anthony Napolitano 24
Francesca Anna Carrieri 23
Osh Oshitoye 23
Miranda Neal 22
Chase Kinney 22
Crystal Simpkins 22
Lindsay Laprad 22
Jorge Maciel 22
Mao-Bin Shen 22
Brittany Hallahan 21
Joe Dixon 21
Mindabeth Levin 21
Ari Zayon 20
Jill Nelson 20
Michael Ruth 20



As many of you know, Coach Brittany Priddy and Coach Parker are moving to New Zealand this month! They have both been long term members, coaches and truly an integral part of the Industry Athletics family. They will be missed dearly, but we wish them lots of love and happiness in their next adventure!

We COULD NOT say goodbye without a farewell workout! This Saturday August 17th at 12pm at Federal Hill, we will be hosting a farewell workout for both Brittany and Parker. Come get sweaty and say your “see ya laters” to two loved coaches.

30 Min Partner AMRAP
2,000k C2 Bike
8 Shoulder to overhead (185/125)
16 Chest to Bar
24 Back Squats (from ground) (185/125)