pose running

CrossFit WOD – 170329

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 »

CrossFit WOD – 170325

Lift big weights, move often, eat well, etc.  Big things coming!   Partner MetCon For Total Time & AMRAP 800m Row or 1000m Run Then 12min AMRAP of 100 Russian Swings (32/24) 50 Pushups Then 800m Row or 1000m Run… Read more »

CrossFit WOD – 161011

Poop face?  Workout face?  Normal face?  Who knows…   MetCon For Time 500m Row 25 Ring Dips 400m Row 20 Ring Dips 300m Row 15 Ring Dips 200m Row 10 Ring Dips 100m Row 5 Ring Dips *16min Cap *Can… Read more »

CrossFit WOD – 161006

Everybody has been moving right along with all the lifting we’ve been doing.  So, it’s time to do a little gymnastics work…   MetCon 20min AMRAP 20 Pushups 20 Ring Rows 400m Run   Give the squats a bit of… Read more »

CrossFit WOD – 161004

9am is 9:30am today.  Back to regularly scheduled class times after that!   Don’t forget!   WL 15-20min to find 1RM Power Snatch   MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap   Movin’ on up to a… Read more »

CrossFit WOD – 160927

Front squats, and split squats, and pistol squats.  Oh my!   A Squat/Pistol Squat Clinic is coming up in October and is open to all.   Free for IHCF Athletes and $10 for guests. Details soon.   MetCon   8min… Read more »

CrossFit WOD – 160910

Don’t forget:  free bootcamp is here at 10am each week (unless we let everyone know otherwise).  See you here!   MetCon   12min AMRAP   20 HSPU 200m Run 20 Hollow Rocks 5 Front Squats (185/130)   *HSPU Progression:  elevated… Read more »

CrossFit WOD – 160826

Thanks for all your hard work, guys!   The Challenge is ending in a week.  Keep an eye out for an email and posting in our Athlete Page regarding heats for the Finals and remember:   If anyone needs to… Read more »

CrossFit WOD – 160820

Don’t forget Dr Heck will be here for 8am to 10am for Iron Hero Athletes to get your adjusting on.  Restoring function, much like we do with our FMS, is important for staving off injury and creating a better “working”… Read more »

CrossFit WOD – 160805

In traditional CrossFit fashion:  being prepared for the unknown and the unknowable.  In this case, will it rain or will it not?  Where will we be for Free Bootcamp?   Make sure you keep an eye out for any updates [on… Read more »