What is it?

The Industry Athletics Winter Challenge is here to keep you motivated during these cold, dark, holiday months. Don’t put your health and fitness on hold!
Both gyms will have a large white board for you to put your name on. This is your way of signing up for this FREE challenge. The challenge will run for 8 weeks. The first week, you’ll put your test scores on the board. Weeks 2-7 you can earn check marks. Week 8, we will retest the workouts from week one.

What are we testing and when does it start?

In class on Monday November 18th, we will be testing our one rep max Clean and Jerk and our 2k row. In class on Tuesday November 19th, we will be testing a weakness workout.

For the weakness workout, every participant will pick a benchmark workout from the whiteboard (ie Fran, Diane, etc). You will pick your workout based on a movement you want to improve. For example, if you want to improve your handstand push-ups, you’re going to pick Diane. If there is a movement you want to work on over these 8 weeks that is not in a benchmark workout, ask a coach what workout would be most appropriate to swap a movement for. An example would be picking Fran, but replacing pull-ups with toes to bar because you want to work on toes to bar.

We will retest these workouts on Monday January 13th and Tuesday January 14th.

How do I earn check marks every week?

To earn a check mark for the week you need to:

Attend class 3 or more times that week
Eat 500g of fruits and vegetables 5 days that week
Complete AT LEAST 30 minutes of skill work on your weakness movement

For every check mark, Industry Athletics will donate $1 to the nonprofit, Next One Up. If our community rallies around each other and this challenge, we could raise up to $1,000 for Next One Up!

What is Next One Up?

Next One Up is a non-profit, founded by an Industry Athletics alumni Matt Hanna. Next One Up’s goal is to “empowers ‘high-risk’ middle and high school students in Baltimore City by providing long term mentoring and coaching on the field and in the classroom.”
Check them out HERE.

As the days get colder and darker, everyone on our Committed Club deserves an EXTRA high five or hug for their commitment to their health this month!

The members below checked in and attended 20 or more classes in October. Special shout-out to Ari Zayon, Crystal Simpkins, and Osh Oshitoye for being our most consistent committed club members. Keep up the good work!

Crystal Simpkins 27 (WHOA!)
Maria Isabel Alcaino 25
Mindabeth Levin 24
Brent Arihood 22
Matthew Heiland 22
Daniel Fitzgerald 21
Ari Zayon 20
Brandon Scudder 20
Jane Clauson 20
Jenn Burkholder 20
Jill Nelson 20
John Babb 20
Michael Meck 20
Osh Oshitoye 20
Ross Moody 20

Mary Brown
Joseph Dizon
Matt Mueller
Emily Mahoney

Ari Zayon
Chase Kinney
Alex Blind
Charles Arinder

Francesca Carrieri
Chris Mate
Lauren Johnson
Tyler Gilman

Hugh Green
Erin Johnson
Chelsea Carr
Ross Moody

Ashlee Benge
Alexandra Newman
Joey Botelho
Ryan Grantham

Alara Tezel
Scott Kahlert
Gabriel Prada
Laura D’Ignazio

Melissa Lambiasi
Carol Saville
Jimmy Richards
Fez Mabaquiao

Quinta Collins
Luz Novoa
Mao-Bin Shen
Ben Eaton

Kelly Hartnett
Jonathan Millan
Alex Hall
Brent Arihood

Lucero Gonzalez
Jennifer Tola
Imran Shaukat
Tyler Sauter


WOD # 1 The Demon Complex
Each Athlete Picks One Complex to complete

1 Clean + 1 Front Squat + 4 Jerks 
1 Clean + 1 Front Squat + 3 Jerks 
1 Clean + 1 Front Squat + 2 Jerks 
1 Clean + 1 Front Squat + 1 Jerk  

Each Team member will have 4 minutes on the bar starting with the 4 Jerk complex.  A Squat Clean does not count as a clean + Front Squat.  The bar must be cleaned up (squat or power) then front squat then Jerk(s). 
Total Weight = Score

WOD #2 Jumping into Darkness  

30 Goblet Squat (53/35)
15 Burpee Box Jump Overs or Step Overs 
30 Wall Balls (20/14)

Each Athlete Goes through.  The second athlete starts when the first athlete runs back and tags them in.
Total Time= Score

WOD 3 The Devils Deadlift 
M/M In a 8 minute Window 10 Deadlifts then Hold (155) 
Row Max Cals  

1 minute to Transition 

In a 8 minute Window F/F (105) 
10 Deadlifts then Hold (105) Row Max Cals 

The workout starts with the barbell being deadlifted 10 times. Then the athlete who deadlifted the bar holds the bar at their waist while their teammate rows. The Athlete on the Rower can not row unless the partner is holding the deadlift weight.  If the weight drops or the partner on the rower wants to switch the bar must be deadlifted 10 times before the hold and the row starts back up.
Total Cals= Score

Coach Laura who coaches at CrossFit Federal Hill and CrossFit Harbor East is putting together a series of videos to help keep your shoulders, knees and hips healthy. This exercises can be done before or after a workout. They are great to add to your routine to keep things strong and injury free!

Congratulations to the IA members below who SIGNED IN and attended 20 or more classes in the month of September!

We are so proud of your commitment and consistency! Next time you see these members around the gym, give them a hug or a high five.

Brent Arihood 24
Crystal Simpkins 24
Daniel Fitzgerald 24
Fernando Elizalde 24
Osh Oshitoye 24
Ari Zayon 22
Maria Isabel Alcaino 22
Mindabeth Levin 22
Skylar Sklar 21
Jonathan Millan 20
Kaitlyn Elizalde 20

Industy Athletics Annual Halloween Throwdown

Saturday, October 26th from 10am – 1pm at Crossfit Harbor East!  

Our Halloween Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you.

This event is meant for ALL members, regardless of how long you have been with Industry Athletics or how long you have been doing CrossFit.

No matter what your skill level, we promise a great time and WOD’s that everyone will be able to participate in and be challenged by.

This event is FREE for all CrossFit Federal Hill and CrossFit Harbor East members only. 

There will be one 8am CROSSFIT class held on this day at CrossFit Harbor East prior to the throwdown.  If you cannot participate in the throwdown but want to get your WOD on, head on over to CFHE early for class!

Crossfit Federal Hill will be closed for an L2 seminar. There will be open gym and capacity class Sunday evening.


In order to make teams, we need to close the sign ups on Monday 10/21. Don’t miss out on this fun and festive fitness event!  

2018 Halloween Throwdown Athlete Briefing

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.

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

Barbell Club is back at Crossfit Harbor East!

Ready to improve your Clean & Jerk and Snatch with two highly experienced Oly Coaches?!? Of course you are!

Coaches Carey and Jamie are kicking off their fall barbell club cycle on Monday September 23rd. Classes will be Monday and Wednesday evenings at 7pm at Crossfit Harbor East. A third day of programming will be provided each week.

Click HERE to register!

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