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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.