North Industry – CrossFit View Public Whiteboard Warm-up Upper Mobility 7 (No Measure) 30 Spidermans 40 Swimmers 20/20 Lateral Bear Crawls 20 Frogs 10 Stationary Inch Worms 40 Jumping Jacks 20 Dead Bugs Metcon Choose which metcon youd like to do below, but only do one. Metcon (Time) 2000m Row rest 4 minutes 40 Burpee […]
11/9/21 -Conditioning- Read More »
North Industry – Home Workout View Public Whiteboard Warm-up 1 Rounds 10 Stationary Inch Worms 20 Wall Frogs 20 Lateral Leg Swings 20 Glute Bridges 20 High Knee Pulls 20 Russian Twists Strength 4xMAX Russian Swing Rest 3 minutes Metcon Metcon (AMRAP – Reps) AMRAP 9 3,6,9… Burpees DB Snatches *20 Jump Lunges after each
North Industry – CrossFit View Public Whiteboard Warm-up Lower Mobility 4 (No Measure) 10 Minutes 10 Sumo Walk Arounds 15 Frogs 20 Crab Walks Weightlifting Back Squat (12×4 @ 50-65%) Metcon Metcon (AMRAP – Rounds) AMRAP 10 Rounds 20 Stationary Lunge w/Barbell (95/65) 15 Toes to Hands Mobility Smash your Quads for 10 minutes Extra
1/8/2021 – Hypertrophy – Week 1 – Read More »
North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 20 Planked Shoulder Taps 12 Spider-mans w/Arm Circles 8 Breathing Sit-ups Strength A. 4xMax E3M Handstand Hold B. 4xMax 1 minute: S. Arm DB Floor Press 1 minute: S. Arm DB Floor Press 2 mins: Rest Metcon Metcon (AMRAP – Reps) AMRAP 8 10
North Industry – CrossFit View Public Whiteboard Warm-up Upper Mobility 5 (No Measure) 10 minutes 20 Swimmers 20 Pike Shoulder Taps 20 Dead Bugs Gymnastics Rotating minutes for 10 minutes Floor K2Es Goblet Squats/Pistols Metcon Metcon (Time) 100/80 Cal Row 80 Squats w/WB 60 Burpees 40 Russian Twists 20 DB Snatches Mobility Smash your Calves
1/7/2021 – Hypertrophy – Week 1 – Read More »
North Industry – Home Workout View Public Whiteboard Warm-up 10 minutes 15 Jumping Jacks 15 Knee Pulls 15 Crab Walks 15 Dead Bugs 5 Sumo Walk Arounds Strength 4×12-15 S. Arm DB Rows Metcon Metcon (Time) 5 Rounds 18 Russian Swings 18 Situps 18 DB Clean & Jerks rest 2 minutes
North Industry – CrossFit View Public Whiteboard Warm-up Lower Mobility 9 (No Measure) 40 High Knee Pulls 20 Stationary Inch Worm 20 Lateral Leg Swings 20 T-Plank w/Rotation 20 Frogs Weightlifting Snatch (4×5 @ 60-65%, TnG) Weightlifting Sumo Deadlift (3×10 55-65%) Metcon Metcon (AMRAP – Reps) AMRAP 6 10 SDHP (75/55) 10 Box Jump Overs
1/6/2021 – Hypertrophy – Week 1 – Read More »
North Industry – Home Workout View Public Whiteboard Warm-up 10 Minutes 3/3 Three Way Lunge 8 Toes to Hands/20 Bicycles 10/10 S. Leg Glute Bridge/20 Glute Bridges 1 min: Goblet Squat Stretch Strength 4×12/12 S. Arm Russian Swings Metcon Metcon (AMRAP – Reps) AMRAP 12 10/10 Suitcase Deadlifts 10/10 Front Rack Lunge
North Industry – CrossFit View Public Whiteboard Warm-up Upper Mobility 7 (No Measure) 30 Spidermans 40 Swimmers 20/20 Lateral Bear Crawls 20 Frogs 10 Stationary Inch Worms 40 Jumping Jacks 20 Dead Bugs Metcon 40 minutes to complete all three workouts Metcon (Time) 10-1 Cal Row Burpee Metcon (Time) 75 Sit-ups 150 Double Unders 75
1/5/2021 – Hypertrophy – Week 1 – Read More »
North Industry – Home Workout View Public Whiteboard Warm-up 15 minutes 6 S. Inch Worms 12 Spider-Man’s w/Rotation 18 Bicycles 21 Jumping Jacks Strength 4xMAX Push-ups Metcon Metcon (AMRAP – Reps) AMRAP 20 10 Burpees 15 Lateral Hops (no O&B) 20 Air Squats
COACH
CrossFit came into my life in 2020, when I was looking for
another form of fitness outside of the standard gym, and
CrossFit North Industry welcomed me with open arms. I
believe the methodology of functional fitness is the best way
to train for lifelong health and wellness. I’ve been an athlete
my entire life, as I grew up mostly playing soccer and running
track. My passion for sport continued throughout college as I
found a way to play, while earning my degree in Electrical
Engineering. But it was post-college where I found my calling
in the world of sport and fitness as I started coaching soccer,
and now coach at the Collegiate level.
Throughout my journey, I took the time to earn proper
licensing to increase my knowledge base. I currently hold a
CrossFit Level-1 Certification, a Sports Performance Diploma,
Collegiate Coach Diploma, and a USSF National C License.
These courses have given me the tools I need to help others in
the world of both sport and fitness, and I look forward to the
opportunity to help others every day.
NASM-CPT, CES, CF-L2
CrossFit Level 1 Certification
COACH
I first started CrossFit in 2014 and quickly noticed two
things…results and a passionate community. It’s the community at North Industry that makes working out fun, rewarding and challenging. It’s the reason I became interested in coaching…to help others improve overall fitness and
achieve their goals.
I grew up in Livonia and I’m married and have 3 awesome
daughters who all enjoy being active and playing
sports. When I’m not in the gym, I enjoy playing sports,
traveling with the family and relaxing.
NASM-CPT, CES, CF-L2
CrossFit Level 1 Certification
COACH
Hey, I’m Chad.
I began my fitness journey with the goal of losing weight, but
it quickly evolved into a passion that transformed my life. I
discovered CrossFit when my old gym routine became stale,
and I fell in love with the constant variety and challenges it
offers.
Becoming a coach has allowed me to share my love for fitness
and help others feel what fitness has done for me. Working
with this community is truly awesome, everyone here wants
nothing but greatness for each other.
Outside the gym and work, I enjoy spending quality time with
my wife, two kids, and our three dogs, along with my love for
food and travel.
NASM-CPT, CES, CF-L2
CrossFit Level 1 Certification
COACH
Hi, my name is Cheyenne. I graduated from Michigan State University with my bachelors in Kinesiology, minor in Health Promotion, and then pursued a full time personal training job in a corporate fitness center. I have been a personal trainer since 2018 and started coaching CrossFit in 2020 when I got back into CrossFit after about a year off. I first started CrossFit back in 2014 in my hometown, Three Rivers, MI., and continued with CrossFit through college and now after college. I thoroughly enjoy coaching CrossFit because it not only helps me better myself, but I get to educate, coach and inspire everyone in the community of CrossFit.
I have been into sports and fitness my entire life. I played volleyball, basketball, soccer and track through high school, and continued the healthy, active lifestyle with CrossFit after high school. Not only am I passionate about fitness, I also enjoy traveling, the lake life, gardening, my two kitties and anything outdoors.
CrossFit Level 1 Certification
HEAD COACH
My view of fitness changed on 2013 when I was introduced to Crossfit. Like many, it immediately had my attention. I became a coach because I saw the positive impact it had on my physical and mental health, so I wanted to pass that on to others. I work a full time job and am married to an amazing woman who does Crossfit with me. I also have three great kids who I cant convince to do Crossfit with me. Kids. Aside from spending time with my family and friends, I enjoy coaching others in fitness, living a mostly healthy lifestyle, and am an avid Steelers fan. Go Steelers!
Currently, I hold a Crossfit Level-2 certificate and my goal as a coach is to continue learning, weather through Crossfit or other effective methods. Physical and mental health go hand in hand with one another, and I believe exercise is the perfect medicine for both.
CrossFit Level 1 Certification
OWNER/HEAD COACH
I’ve been working in the fitness industry since 2002. I started training myself when I was 15, started eating right when I was 21, and started training people when I was 26. I’ve been passionate about taking care of my body and living a healthy lifestyle for over 25 years now.
My belief is that every one of us should know how to take care of our bodies. I’ve spent the majority of my life working with a wide range of people to help them do just that. From 14 to 82 years young, college athletes to double knee replacement patients, to people who wanted weight loss to people who needed weight gain. Over the past 16 years I’ve accumulated roughly 70,000 hours either doing, teaching, or learning about health and fitness. All that time invested has helped me have an incredible clear understanding of how to work with people and coach them to their health and fitness goals.
NASM-CPT, CES, CF-L2
CrossFit Level 1 Certification
