Brian and Mike knocking out a few armless burpees after rowling the other day. Don’t worry, today you can use your arms. MetCon 21-15-9 Russian Swings (24/16) Burpees Sit-ups *Rx+: T2b, 34/24 “The way to develop self-confidence is… Read more »
You never know who you will inspire. Katie demonstrating planking as something fun for her littles. (**picture with her permission) Come and see for yourself. This is Free Week… M/W/F: 5am, 6am, 9am, noon, 4:30pm and 5:30 pm T/Th: same as M/W/F will additional… Read more »
Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
It’s not necessary to do those hours and hours of cardio in a week. Make it more fun. Make it more beneficial. Train hard. Train heavy. Just move. Strength/Skill 5×5 Deadlifts *2:30 clock *Go heavy MetCon 21-15-9-3 For… Read more »
Consistency always wins out over intensity. But when intensity and consistency are partnered, they yield amazing things, right Tony? …just because I say intensity doesn’t mean it’s at one intensity. The intensity changes on a daily basis. That’s where… Read more »
Recap of “Gong” and onto some overhead squats and burpees. Strength/Skill 15-20min to Find 3RM OHS MetCon For Time 10-8-6-4-2 OHS (95/65) 2-4-6-8-10 Bar Over Burpees Similar but different with the burpees. Yep.
Oompa Loompa pushups! What is one thing that you are working on? One thing that you want to accomplish before the end of the year? Here’s mine: my goal is to hit a 210# Snatch and 250# C+J. So,… Read more »
Everyone is making some serious strength progress. Get excited, people! Two words… Wall balls… …or is it one word? Wall balls…? MetCon 4 Rounds for Total Reps: 3min on/2min off 300m Row Max Reps Wall Balls… Read more »
This is not the goal of today. Move and move well, is all. Today is IHCF’s Bring-a-Buddy Day! So, IHCF Athlete: bring in a friend who has been needing a change or who was looking at what CrossFit is…. Read more »
Way to get after the “31 Heroes” Wod on Sat. Rain or shine, you know how to put in the work!
10 RM Thrusters
Then Skill work
“Gold is tried by fire, brave men by adversity.” – Seneca