1 rep max

CrossFit WOD – 180118

Raise your hand if you like lifting heavy and working abs.   1RM C&J Buy out: 10x :10/:20 planks   “Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary

CrossFit WOD – 171024

We’re proud of all our athletes that step out of the comfort zone to test their abilities. Way to go this weekend Franny, Katie and Chris!   Strength 1RM Squat Snatch Conditioning 500m Row time Trial   “Each of us… Read more »

CrossFit WOD- 170705

Let’s lift something heavy today.   Strength 1RM Deadlift *To form failure 5X :30/:30 Strict Pull-ups   “The powerful play goes on and you may contribute a verse.”-Walt Whitman  

CrossFit WOD- 170413

Weights just live to be lifted. Let’s help them reach their dreams.   Strength   1 RM Deadlift   MetCon   10 min AMRAP 40 DU 10 T2B 10 Alt DB Snatch (50/35)** **Rx+: Alt DB Squat Snatch   “Success… Read more »

CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »

CrossFit WOD – 161228

Let’s get some heavy weight lifted.  Time to get strong!   Having a big butt generally means power. You want a strong and powerful butt, don’t you?!   Strength/Skill 6 x 5 @ +/- 85% of 1RM Deadlifts *2-3min rest… Read more »

CrossFit WOD – 161129

Who doesn’t like lifting some heavy weight?  Slamming bars, perhaps?   WL 15-20min to Find 1RM 1 Squat Snatch + 2 Overhead Squats   It’s a great day to be lifting heavy and then relaxing!

CrossFit WOD – 161123

Buy one get one free gift cards applies to members and non-members (the packaging looks a little different, though…)   IHCF Athletes: Don’t forget that we are having a Burn the Bird WOD at 8am on Thanksgiving Day And We… Read more »

CrossFit WOD – 161004

9am is 9:30am today.  Back to regularly scheduled class times after that!   Don’t forget!   WL 15-20min to find 1RM Power Snatch   MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap   Movin’ on up to a… Read more »

CrossFit WOD – 160727

Lindsay giving us a great overhead position for her squat snatch!   WL 15-20min to Find 1 RM Squat Snatch   Then 5×2 @ 80% of 1RM Squat Snatch   Give the volume a break today because…