Strength WOD

Front Squats
5 @ 70%
5 @ 75%
5 @ 75%
5 @ 80%
5 @ 80-85%


5 DB Thrusters
5 DB Deadlifts
5 Sit ups
10 DB Thrusters
10 DB Deadlifts
10 Sit ups
…Climb the ladder for 10 minutes
***Save the Date***
November 28th- FREE Olympic Lifting class starting up at Fed
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s

This Sunday, December 2nd, come join Sam Lauber at Crossfit Federal Hill and/or Julia Eckert at Crossfit Harbor East for our first ever Rowing Clinic! Both Sam and Julia have extensive backgrounds in the area of rowing, and are excited to share their knowledge with you to help kick off the rowing challenge!

Sam will be hosting his clinic Sunday morning at 10:30 am at CFH. While Julia’s will be later in the day, 1pm at CFHE! Come learn from our two subject matter experts how to properly and efficiently accumulate your meterage! The clinic will run anywhere from 60-90m in length and will touch upon form and technique, and conclude with a fun rowing focused workout!

The clinic is free to all Industry Athletic members! If you have any questions, please feel free to reach out to either SME or email us at

Hope to see you there!