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CrossFit WOD – 161216

Joe mid-WOD for “Murph” with the weighted vest.  That was a great day!   Strength/Skill 15-20min to Find a 5RM (each leg) Barbell Front Rack Reverse Lunge *Lifting from the ground   Skill Pick something and work on it.  If… Read more »

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 – 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 »