Strength WOD

Power Snatch

3 EMOM for 7 minutes


Hang Power Snatch
Box Jump
Fitness: 75/55
Open: 95/55
Performance: 115/75


20 Minute EMOM
Minute 1: 50 Single Unders
Minute 2: 21 Goblet Squats
Minute 3: 15/10 Assault Bike Cals
Minute 4: 15 Burpees
Minute 5: 12 Bent Over DB Row (2 dbs in each hand)
Rest from 20:00-22:00 then
:30 Second Right Side Plank
15 Russian Twists
:30 second Left Side Plank
4 Rounds

June looking focused and ready to attack today’s WOD!


What made you decide to give CrossFit a try?

My whole life I have been apart of team sports.  From playing soccer when I was old enough to walk to Lacrosse through college, I had always been around people when training and working out. After college, I was lacking that competitive feeling that I had been a part of for my entire life. I wanted to find something that would continue to give me the unique feeling of being pushed by other people. CrossFit was the perfect opportunity for that.

How have your feelings towards CrossFit changed from when you first started to now?

My feelings towards CrossFit have changed a lot from when I first started. I have learned that CrossFit is way more than just a workout and a place to compete but it is somewhere I have made friends and formed relationships that will last forever. When I first began I would just come in, workout and leave like a job.  But as I went along I started to form friendships that became more important than the time I got on the workout.

How has CrossFit impacted your life?

CrossFit has impacted my life significantly.  Not only has it allowed me to continue to stay “fit”, it also helped me recover from hip surgery in an environment that was safe and adaptable while allowing me to still feel involved with that “team” atmosphere. The biggest impact CrossFit has had on my life is that I found my future wife Danni at the gym. Without her who knows what I would be doing.  So, I would say CrossFit has definitely had a huge impact on not only my fitness but also my overall happiness and well-being.

What advice would you give to someone who is hesitant about trying CrossFit?

For anyone who is hesitant to start, I would tell them to just come on in and give it a try and stick with it for a few weeks. Those first couple weeks can be overwhelming and leave you to sore to sit but once the body begins to adapt you will feel better than you ever have. Every day you leave the gym, that feeling of accomplishment you have is something that is hard to replicate.

Skill WOD

10 Single Leg DB RDL (5 Each Side)
10 1 ARM DB Bent over row (5 each side)
8 V-ups
4 Rounds


20 Single Arm DB or KB Push Press (10 each side)
30 KB Swing
50 Double Under
3 Rounds
Fitness: 35/26
Performance: 53/35
Open: 70/53
Francine working on her dumbbell rows!

A goal we have for Industry Athletics this year is to expand our class times and offerings.  We added Oly at Harbor East now we will add Capacity Class at Federal Hill! If you have been to the gym in the last 6 months you have probably seen Coach Hugh on the Erg, Ski or Bike.  He is a large human that takes his capacity work very seriously.  He is now going to take those hours and hours of work and put it into a class to that is all about developing work capacity! Starting this Sunday, we'll be running a 9am Sunday morning capacity...

Hey Team, Alex, will be stepping down as the GM of Federal Hill.  She has brought a ton to the gym while she was on board and she will continue to coach with us at Industry Athletics!  Can't thank her enough for all her hard work! The new General Manager will be Coach David! He took over coaching Wednesday evenings a few months ago and has made a huge impact on our community.  I could not be more excited to bring him on as the general manager. He will start his new position on April 1st! Be sure to congratulate him when...

Strength WOD

Every Minute for 10 Minutes
1 Power Clean
(start heavy and finish heavy, you can build up in load, but make them all heavy)


5 Power Cleans
15 Box Jump Overs
20 Wall Ball Shots (20/14 lbs)
5 Rounds
Fitness: 95/65
Performance: 135/95
Open: 165/110
Hugh with a huge box jump!