Workout of the Day

CrossFit WOD – 180816

Throw back Thursday to the old place but familiar faces. We have an Open House coming up to celebrate the IHCF Family’s newer home. We hope to see you there Saturday, August 25th! **IHCF Family, bowling coming up this Friday,… Read more »

CrossFit WOD- 180815

It’s pretty clear that kids take in what you are doing. Not sure who was more excited the other day, Daughter or Dad, when she was able to do a wall headstand. I do know both were eager to capture… Read more »

CrossFit WOD- 180814

Brooke cleaning the sandbag last Sat.    MetCon 4RFT 15 Burpee Plate Slams (45/25) 200m SB Carry (40/30) 1 min rest   “Your true success in life begins only when you make the commitment to become excellent at what you… Read more »

CrossFit WOD- 180813

Proud of our girls, Franny, Brooke & Kaela, and their hard work leading up to and through this past weekend’s Girls Gone RX competition. They set goals and crushed them.   3RFT 50/35 Cal Bike 40 Russian Swings (24/16) 30… Read more »

CrossFit WOD- 180811

    Partner “Kelly” 6 RFT 400m Run 30 Box Jumps (24/20) 30 WB (20/14) *Option 1: alt movements, Option 2: IGYG   Friends don’t let friends workout alone.

CrossFit WOD- 180810

Okay, so not a girls wod week, but a named wod week… Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.   “Erin” Benchmark WOD 5 RFT 15… Read more »

CrossFit WOD – 180809

Kat & Nikki getting those calories every round.   “SQT” 3RFT 10 G2OH (95/65) 200 YD shuttle Sprint (50 yds, down and back x2)   “You never know how strong you are until being strong is the only choice you… Read more »

CrossFit WOD – 180808

A throw back to Katie in full recovery mode after playing with her good friend Nancy.   “Nancy” 5RFT 400m Run 15 OHS (95/65)   “Be like a postage stamp. Stick to it until you get there.” Harvey Mackay            … Read more »

CrossFit WOD – 180807

Girl WOD week continues. Have you met Cindy? She comes with all body weight movements. Kat and Kristen with a little burpee tic-tac-toe (not in picture, but also playing are Pat & Greg)   “Cindy” benchmark WOD AMRAP 20 5 Pull… Read more »

CrossFit WOD- 180806

Christine is up to start a week of girl WODs.   “Christine” Benchmark WOD 3 RFT 500m Row 12 DL (BW) 21 Box Jumps (24/20)   “I can’t change the direction of the wind, but I can adjust my sails… Read more »