RECENT NEWS

North Industry – CrossFit Warm-up Warm-up 4 (No Measure) 3 Rounds of: Inch worms Hip Glides OHS Metcon Moose (Time) 1000m Row then… 10 Rounds of: 7 Bar Facing Burpees 3 Thrusters (95/65) then… 1200m Run w/vest or Med Ball (20/14)

North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral Lunge Weightlifting Sumo Deadlift (7×1) Metcon Metcon (Time) 3 Rounds 30 Wall Balls (20/14) 50 Double Unders9 MTC Accessory/Hypertrophy Work RDL’s 4×15, choose a weight that you can do all sets unbroken.

Announcements ***North Industry Holiday Hours*** Friday the 3rd- 4:00PM Open Gym, 5:30PM, 6:30PM ALL CANCELLED Saturday the 4th- HERO WOD 10:15AM! North Industry – CrossFit Warm-up Warm-up 4 (No Measure) 3 Rounds of: Inch worms Hip Glides OHS Gymnastics Handstand Holds and Skin the Cat for 10 minutes, alternating minutes. Metcon Metcon (3 Rounds for […]

Announcements ***North Industry Holiday Hours*** Friday the 3rd- 4:00PM Open Gym, 5:30PM & 6:30PM CANCELLED Saturday the 4th- HERO WOD 10:15AM! North Industry – CrossFit Warm-up Warm up 3 (No Measure) 3 Rounds of: Pass Throughs Lateral Leg Swings Deep Squats Weightlifting Snatch (TnG for 3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 […]

Announcements ***North Industry Holiday Hours*** Friday the 3rd- 4:00PM Open Gym, 5:30PM & 6:30PM CANCELLED Saturday the 4th- HERO WOD 10:15AM! North Industry – CrossFit Warm-up Warm-up 5 (No Measure) 3 Rounds of: Crab walks Bear crawls Lateral leg swing Weightlifting Bench Press (7×1) Metcon Metcon (Time) 40-30-20-10 Push-ups Sit-ups Squats10 MTC Mobility 10 minutes […]


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