The Industry Athletics family could not be happier to congratulate these couples on their recent engagements! When you see them around the gym, be sure to show them some extra love!!

Congratulations Candace and Matt!
Congratulations Brittany and Marcos (and Baby Mia!)

Thursday July 4th:
Federal Hill: 9am and 10am class
Harbor East: 10am class

Friday July 5th:
Federal Hill: 8:30am, 12pm, 4:30pm, and 5:30pm classes
Harbor East: 12pm, 4:30pm, and 5:30pm classes

Saturday July 6th:
Federal Hill: 8am Drive, 9am Crossfit, 10am Crossfit, 11am Drive
Harbor East will follow it’s normal saturday schedule

General Info:

 DASH is a personalized weekly endurance program based on the Aerobic Capacity design of Chris Hinshaw – CrossFit Games coach and 10x Ironman endurance competitor – for the Crossfit athlete wanting to optimize their aerobic capacity. 


This is a supplemental training program that starts with moderate running workouts and progresses into race-pace simulated intervals. All the interval workouts have individually prescribed pace ranges that are based on an advanced algorithm using your current performance data.

Jaclyn will be your coach to guide you during your workouts with specific interval times. Our goal is to efficiently develop your speed, stamina, and endurance.Jaclyn has programmed fun, challenging and confidence-building endurance workouts for any athlete.

The summertime DASH session will focus on SPEED training!!!

$40 per month (2 month commitment)

Tuesdays & Thursdays 5:30pm

July 9th through Aug 29th


Meet the Coach:

Jaclyn is a former division one college basketball athlete. She is also marathon runner with a PR in the Boston Marathon of 3 hours and 8 minutes. Her love of sports, fitness and coaching inspired her to become a group fitness instructor and national trainer for Les Mills. After discovering CrossFit, Jaclyn fell in love with this style of training and the endless opportunities CrossFit provides for athletes of all levels to compete on a daily basis while being surrounded by a fun / healthy community! Jaclyn currently works as the Senior Program Director for the Y in Central Maryland and coaches CrossFit in downtown Baltimore. She is a national trainer for Les Mills BODYPUMP and Les Mills BODYATTACK.


  •         Les Mills National Trainer
  •         CrossFit Level 2 Trainer
  •         CrossFit Kids Trainer
  •         Aerobic Capacity Ambassador
  •         USAW
  •         USAPL
  •         ACE
  •         AFAA


What does it cost? –   For $40 a month athletes gain access to two classes a week with coach Jaclyn and personalized programming.

Can anyone participate? – Yes. This program is designed for CrossFit coaches, trainers, and athletes of all levels. No prior experience with endurance coaching and/or training is required to participate.

Will aerobic capacity programming reduce my overall strength? – None of my elite or recreational athletes have experienced any reduction in their max lifts. In fact, every athlete has continued to set new personal records.

What type of workouts are included? –

Aerobic Threshold: Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.

  • Lactate Threshold: Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.
  • VO2 Max: Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.
  • Speed Endurance: Very low volume workouts with interval distances less than 60sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.
  • Strength Endurance: Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.

Will my workouts be personalized? – Yes! All workouts in our system will be personalized based on your latest performance data. Jaclyn will utilize tools that help create the most accurate workouts based on your athletic level and goals.

How do I register? –CLICK HERE TO COME RUN WITH US! 


Hey team! Each month we will be recognizing any Industry Athletics member that attends (and signs into!) 20 or more classes in a given month. Make sure you are signing into classes and working towards those goals! Eligible classes include: Crossfit, Open gym, Capacity classes, DRIVE, Diapers & Dumbbells, Barbell club & DASH! ALL athletes should be signing into class.

Congratulations to our May Committed Club Members! Each of these individuals showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Special shout out to Crystal Simpkin who for the past two months has made it to 30+ classes! Way to go Crystal!

Alex Hall20
Mallory Beck20
Ross Moody20
Jill Nelson20
John Babb20
Jessica Konigsberg20
Mindabeth Levin20
Quinta Collins20
Adrienne Hojnowski21
Alex Ledbetter22
Christiane LaBonte22
Kaitlyn Elizalde22
Mao-Bin Shen22
Liz Kasemeotes23
Rachel Arnold23
Andrew Eckert25
Fernando Elizalde29
Crystal Simpkins31


Summertime is quickly approaching and that means sweaty hands and pull-up bars. This is a deadly combination which can lead to rips and tears which keep you out of the gym for days if not weeks. While there is no better solution to the summertime rip woes that proper hand care (see Nicole’s blog post on hand care coming shortly), but the right grip can protect your hands and give you just a slight edge when your forearms start to fail.

There are 1000’s of grips out on the market and this comparison is by no means exhaustive. However, of the multiple grips that I have tried over the past 9 years, I have to say that my two favorite grips have been the Victory Stealth grips and the Bear Komplex Carbon Fiber.

Victory Stealth Grips
Bear Komplex Carbon Fiber

Between the two grips, I personally prefer the Bear Komplex for a few reasons: The material feels “stickier” on the bar which saves your grip for large sets of gymnastics movements. The wrist strap, which ends up taking the brunt of the pressure from the grip, is much more comfortable and does not dig into your skin at all. The finger holes are a little more forgiving making it easier to take on and off quickly between barbell and gymnastics movements.

However, I have noticed that the Bear Complex grips seem to wear much faster than the Victory Grips and will likely break down much faster leading to additional purchases. I have had the Victory grips over three times as long and I have yet to start to see wear and tear.

I elected to go with the 4 – finger Victory Grips and the 3 – Finger Bear Komplex because they provide more hand coverage which can save you from those rips. However, be aware that grips are not designed to keep you from ripping on a pull-up bar and proper hand care is necessary to keep your hands safe.

If you have any questions on how grips can help you or what style/material you should look for please reach out to me or any of the other coaches for suggestions!

Happy Swinging

Nutrition is the foundation of all we do!  It helps us to perform better and aids in recovery.  Here at Industry Athletics we want to provide you the opportunity to learn how to better fuel yourself, so in June we will be holding a Nutrition Challenge…BUT with a TWIST!!!  Over the course of 4 weeks we are going to aim to build healthy nutrition by focusing on ADDING nutrient dense foods to our everyday diet instead of eliminating food groups.


The #800gChallenge was designed by OptimizeMe Nutrition and it is simple!!!  Eat what you want BUT each day you will consume 800 grams (g) or fruits and/or vegetables, by weight.

No foods are eliminated.  Only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.


  • Eat 800g of fruit and/or vegetables, by weight, a day
  • Attend a minimum of 3 classes a week during the challenge period
  • Complete the weekly fitness challenges
  • Log your progress in a shared document


  • June 3rd to June 30th


  • WhiteBoard at FedHill and HarborEast


  • FaceBook Live Event on Sunday June 2nd  (more information to come)


  • Challenge: $25
  • Challenge plus 2 InBody Scans: $40


  • We will be using a google doc to log scores and leaderboard throughout the challenge  More info on scoring can be found here.


  • One overall winner will receive 3 months 1:1 Nutrition Consulting ($300 Value)
    • Based on compliance, consistency and total points
  • One weekly winner will win a $10 gift card to various shops
    • Based on most spirited and consistency from each week

Are you a proud member of barbell club? Want some new Industry Athletic gear? Need something to keep your legs warm & toasty during the first few minutes of warm up or another t-shirt to add to your growing collection?! Check out our new Industry Athletics barbell club gear! For the next two weeks, we will be doing a pre-sale of the items pictured below.  Joggers are on sale of $45, while shirts are priced at $25. Both can be ordered by filling out the following form. We are doing a preorder and will not be ordering extras. Payment will be processed via Zenplanner. If you have any questions, please email

Hey team! Per last month’s blog post. We are bring back the committed club! Each month we will be recognizing any Industry Athletics member that attends (and signs into!) 20 or more classes in a given month. Make sure you are signing into classes and working towards those goals! Eligible classes include: Crossfit, Open gym, Capacity classes, DRIVE, Diapers & Dumbbells, Barbell club & DASH! ALL athletes should be signing into class.

Congratulations to our April Committed Club Members! Each of these individuals showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Special shout out to Crystal Simpkin who made it to 30 CLASSES during the month of April! Awesome work Crystal!

Adrienne Hojnowski20
Alex Ledbetter21
Anthony Napolitano21
Crystal Simpkins30
Eric Liberatore20
Fernando Elizalde25
Jaclyn Sienkiewicz23
James Costigan20
Jessica Konigsberg20
Julia Gilloran20
Julia Retzky20
Kelly Hartnett23
Liz Kasemeotes20
Mallory Beck20
Maria Isabel Alcaino20
Mindabeth Levin22
Ross Moody20
Sara Walcott22
Sean Costigan20
Teigen Hall20
Tyler Kotchman20

On Monday May 27th, Industry Athletics will honor all the men and women that have fallen in the line of duty by participating in “Murph”, a hero WOD that specifically honors Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28th, 2005.

On August 18, 2006 Crossfit main site wrote: “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” Click here for more information about Lt. Michael Murphy.

For those new to the community, Memorial Day Murph is a long-standing tradition in the Crossfit community and the event always has an amazing energy: Reflective, introspective, communal, grateful. Come experience it again — or for the first time. & Feel free to bring friends!

Industry Athletics will be hosting Murph at both Crossfit Federal Hill and Crossfit Harbor East. There will be two heats at both locations: 10 & 11 am. Athletes are encouraged to arrive at 9:30am to warm up and for opening remarks if they plan to be in the first heat. This will be led differently than a traditional class, but there will be Coaches on site to help athletes form a plan of attack and to provide progressions. This will be the only workout scheduled on Memorial day, all regularly scheduled classes will canceled. So grab your red, white and blue & come WOD with us!

After, we encourage athletes to stay and join us for a community potluck. Industry athletics will be supplying the BBQ, and we ask that members please sign up to bring a side or dessert on the orange board at Fed, and the white board at Harbor East.

Please make sure you check to see what your friends are bringing. There is only SO many cupcakes and so much pasta salad a person can eat! Crossfit is highly varied functional fitness, let’s strive for a highly varied potluck!!