CrossFit WOD- 180224

Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position.   Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »

CrossFit WOD – 160819

Brooke has been making big leaps in her skill work.  Keep working at it and you’ll continue to grow as an athlete!   MetCon For Time   10-1 Deadlifts (Heavy)   *10 burpees between each set of DL (10 DL,… Read more »

CrossFit WOD – 160514

Franny had some reservations about doing rope climbs in a WOD.  Little did she know, huh?   Don’t forget: Our Level I Pullup Clinic is in a week at 11am and is Free to our IHCF Athletes — We have… Read more »

“Elizabeth” – 151102

Oompa loompa doompa-dee-doo…   We are entering an endurance month… …that could mean any number of things but the big takeaway? It’s a volume-type of month. Expect some lung burners, leg burners, and all around higher volume workouts.   Also,… Read more »

Bro sesh – 150901

Who’s got better hair?  🙂   We have switched gears a bit, as we’ve rolled in to September. We are going to start adding a little more weight to the bar, a little heavier dumbbells, a little heavier kettlebells… Yep…. Read more »