Rudy showing some self love by getting in to do his workouts. **No regular 9 or 10 am classes. Come join us for the little lifting competition. CrossFit Total 1RM BSQ 1RM Press 1RM DL *3 attempts at… Read more »
Marla working through her power snatches a couple weeks ago. Strength 1RM Sq Snatch Tabata Power Snatch (75/55) *Score= total reps “The best preparation for tomorrow is doing your best today. ” -H. Jackson Brown, Jr.
Brooke taking a moment to look things over before Thrusters last Sat. Don’t worry there will be plenty of weight for you to go heavy today. Strength 1RM Power Clean Remaining time: BMU/ RMU work Believe in… Read more »
Andy working for a ring muscle up during the open last month. Strength 1RM Squat Snatch *15-20mins Then AMRAP7 Burpee MU (ring or bar) *Mod: 5 burpees + 5 Pull ups “Successful people have fear, successful people… Read more »
Brittney making the snatch lift look easy. Strength 1RM Snatch Buy out 3min Total Hollow Body Bar Hang “I have accepted fear as part of life- specifically the fear of change… I have gone ahead despite the pounding… Read more »
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 »
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 »
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!
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 »
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 »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!