buy out

CrossFit WOD – 170614

In the United States, Flag Day is celebrated on June 14. It commemorates the adoption of the flag of the United States, which happened on June 14, 1777, by resolution of the Second Continental Congress. Now you know. MetCon “Diane”… Read more »

CrossFit WOD – 161209

We were doing a bit of rowing.  So, someone else decided she wanted to do some rowing too…   IHCF Members: Don’t forget our IHCF Holiday Party is on the 17th.  We’ll do our 12 Days of X-Mas WOD at… Read more »

CrossFit WOD – 160916

Welp, ain’t nothing to it but to do it…   Strength/Skill   15-20min to Find 5RM Thruster *Bar must be cleaned from the floor   Buy Out Accumulate 3min total in an RKC plank *What is that?  Well, I guess… Read more »

CrossFit WOD – 160712

See you this Saturday at 10:30am, at Burke High School football field, for our free Bootcamp.   Thanks to everyone who participated this last weekend for the start of our summer challenge.  I’m excited to see where you’re all going… Read more »

CrossFit WOD – 160511

Congratulations on getting to the bottom of the overhead squat, Jason.  Hard work pays off, huh?   WL EMOM x 20 1 Snatch + 1 Hang Snatch   ~70% of 1RM *Cannot drop the bar between the snatch and hang… Read more »

CrossFit WOD – 160507

It’s starting to get warmer…  Breathe in that fresh air!   Strength Death by Lunges (95/65)   Simple.  Ugly.  Strong legs and strong butts are coming!

CrossFit WOD – 160422

Don’t forget to have fun in life for what is life without a little fun?!   WL E2MOM x 4 1 Panda Pull + 1 Hang Power Snatch + 1 OHS   *Progressive & Heavy   Buy Out NOT For… Read more »

CrossFit WOD – 160314

Weightlifting Level = Ninja   WL E2MOM x 10 2 Cleans 1 Front Squat 2 Jerks   *Progressive in weight *Can be split or power jerks   Buy Out 3min of total time in RKC Plank   Heavy and done!

CrossFit WOD – 160202

    MetCon 21-15-9 for time Pullups DB Thrusters (30/20)   *9min cap   Buy Out Accumulate a total of 2 minutes hanging from the pull-up bar (could be hollow body, L-sit, tuck, etc)   If, for some reason, we… Read more »

Bootcamp -151220

Sometimes, we miss the warmer weather, huh?   Get ready for Christmas! Reminder of upcoming Holiday Hours:   Wednesday, December 23rd:  normal hours Thursday, December 24th:  5:30am, 9am, and noon (no evening classes) Friday, December 25th:  closed Saturday, December 26th:… Read more »