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 »
MJ ain’t gonna let anything stop her! She’s tenacious! Strength/Skill 4 Sets of 8-10 Reps DB Strict Press Strict Pullups (ME) *2min Rest MetCon 4 RFT 200m Run 10 T2B 1min Rest *14min Cap Dropping in on the… Read more »
We aren’t afraid to do something new. You shouldn’t be either. Skill Pick a skill you aren’t comfy with and let’s work on it MetCon For Total Distance 1min Row 1min Rest 2min Row 2min Rest 4min Row… Read more »
While a majority of the people doing the CrossFit Games Open are not looking to compete in the Games, it’s always exciting when the Open pushes athletes to new heights and new skills. Congrats, Ben! MetCon 4 RFT 400m… Read more »
WL 5×2 Squat Clean *2min rest between sets MetCon E3MOM x 4 500m Row or 400m Run 12 T2B Lets have a little bit of fun to end February!
With improved fitness comes improved health. And a host of other really fun and good for you things! MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »
Kim has been doing a lot of really good work over the holidays! We’re proud of you, Kim! MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »
Strength is empowering. Knowing you are strong is a wonderful feeling, right Jenn? WL 15 – 20min to find 1RM Squat Snatch MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »
Power cleans, push presses, and lunges. Oh my! MetCon 7 Rounds for Time 5 Power Cleans (135/95) 5 Push Presses (135/95) 5ea Barbell Reverse Lunges (135/95)* 1min Rest *Holding barbell on your back *18min Cap Almost time for… Read more »
Seriously, have you done anything for yourself, lately? FYI IHCF Members: Saturday’s class is a free class so make sure you use up your classes during the week and come on in on Saturday for the Hero WOD! … 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!