IA Winter Challenge kicks off today! Get your name on the boards and record your first two scores.

Thanksgiving Day Lift and Trot is 9am at both locations!

IA Hoodie Pre-sale is going on NOW through December 3rd. Click the link in the blog post to add your name to the list.


Strength


Take 20 minutes to find a 1 RM Clean and Jerk 

*Power or squat athletes choice 


Metcon


2K Row
 
*Set the rower so it counts down and you get an exact time 

Athletes: The boards are up! Write your name and your scores down! 


DRIVE


1,000 M Bike 
500 M Ski 
40 Goblet Squats 
30 KB Swings 
20 Burpees 

25 min AMRAP 

**The goal is to get over 2 rounds.  Around 10 minute pace per round**


Industry Athletics Winter Challenge kicks off on Monday! More details are on the blog.

Adjusted Schedule at Federal Hill-
8 am DRIVE, 9 am CF, 10 am CF, 11 am DRIVE


Strength


Back Squats
6/6/4/4/3/3


Workout

12min AMRAP
3,3,6,6,9,9…
Back Squats
Power Cleans

Fitness: 95/65
Performance: 135/95
Open: 155/105

Athletes: The back squat comes from the ground in the workout.  If you do not feel comfortable with this, please use a rack!


DRIVE


Partner WOD 

AMRAP 4 minutes 
Max Cals Rower 

AMRAP 4 minutes 
Max DB Thrusters

AMRAP 4 minutes 
Max Burpee Box Jumps

AMRAP 4 minutes 
Max Devil’s Press
 
2 Rounds


The FREE Industry Athletics Winter Challenge kicks off next week! This 8 week challenge starts with a max clean & jerk and 2k row test on Monday and a weakness workout test on Tuesday. More details are on the blog!

Adjusted Schedule at Federal Hill-
Attendance in the 11 am CrossFit has been 5 or less for the past few months. We will be canceling that class for now and exploring other options to expand our weekend schedule. We will still have DRIVE at 11 am!


Workout


30 Cal C2 Bike 
40 Single Arm DB Push Press 
40 Pull ups

Rest 2 minutes 

30 Cal C2 Bike 
40 Single Arm DB Push Press 
30 Pull ups

Rest 2 minutes

30 Cal C2 Bike
40 Single Arm DB Push Press
20 Pull ups

Fitness: (25 Cals) 
Performance: (30 Cals)
Open: Chest to Bar (35 Cals)

25 min Cap


Industry Athletics Winter Challenge kicks off next week! This 8 week challenge is FREE. On Monday, we will test our max clean & jerk and 2k row. On Tuesday, we will test a weakness workout. More details are on the blog!


Workout


Every 2 Minutes 12 Minutes 
8 Dball Squats 
10 DB Split Squats  (hold two DBs one in each hand at your side) 
Max Double Unders 

Rest 4 minutes 

EMOM for 10 minutes 
6 Deadlifts 
Max Burpees 

Fitness: 185/125
Performance: 225/155
Open: 275/175

Athletes: For the first piece the goal is to have :30-40 second on Doubles.  For the second piece you should use a deadlift weight that you can go unbroken with for the 10 rounds. 


Thanksgiving Schedule


Wednesday 11/27 no 7:30 pm 
Thursday 11/28 9:00 am Lift and Trot- (more info coming soon!) 
Friday 11/29 No 5:30 or 6:30 am at both locations 
Saturday 11/30 Regular Schedule


Strength


Take 18 min to build up in weight in this complex
1 Snatch
1 Low Hang Snatch
1 Hang Snatch

after each set- 3 High Box Jumps

6 sets building in weight

*Make the snatch work a complex, hold onto the bar


Metcon


20 Hang Snatch
15 Box Jumps
15 Hang Snatch 
15 Box Jumps
10 Hang Snatch 
15 Box Jumps 
5 Hang Snatch 
15 Box Jumps

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

Athletes: Today is a great day to build strength and capacity with the snatch.  Heavy to start and light for the workout. 


Thanksgiving Schedule

Wednesday 11/27 no 7:30 pm 
Thursday 11/28 9:00 am Lift and Trot (more info coming soon!) 
Friday 11/29 No 5:30 or 6:30 am at both locations 
Saturday 11/30 Regular Schedule 


Skill


EMOM for 8 minutes 
____ Pull ups

*Chest to Bar if that is a weakness 


Metcon


____ Cal Row 
18 Front Squats
21 Sit ups

___ Cal Row 
15 Front Squats 
21 Sit ups

___ Cal Row 
12 Front Squats 
21 Sit ups

___ Cal Row 
9 Front Squats 
21 Sit ups

20 min Cap
 
Fitness: 95/65 (20 Cal Row) 
Performance: 155/105 (25 Cal Row)
Open: 175/115 (30 Cal Row) 

Athletes: For the Pull ups pick a challenging number that you can maintain for 8 minutes. For the workout the goal is to get each round done in 3-4 minutes. Front squats should be heavy.