Wallball delight in duplicate. MetCon 10 RFT (retest from 6/5/18) 3 Clean & Jerks (155/110) 5 Pull ups Rx+: C2B *10 min Time Cap “Only I can change my life. No one can do it for me.” Carol… Read more »
** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work. 4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »
Throw back Thursday to the old place but familiar faces. We have an Open House coming up to celebrate the IHCF Family’s newer home. We hope to see you there Saturday, August 25th! **IHCF Family, bowling coming up this Friday,… Read more »
Rowing together, separately… EMOM x 20 1st: Cal Row 2nd: HSPU “I have learned over the years that when one’s mind is made up, this diminishes fear.” —Rosa Parks
Just out for a row with friends, nbd. 4RFT (retest of 1/11/18) 500m Row 15 Floor press (135/95) Rx+: 155/110 “Advice is what we ask for when we already know the answer but wish we didn’t.” — Erica… Read more »
Do you want to do some rowing? Good. Let’s go! IGYG 1 min row 2 min row 4 min row 2 min row 1 min row *score is total meters rowed “The difference between the impossible and the… Read more »
Scott & Megan during last Saturday’s partner wod. 2RFT (retest of 8/15/17) 28 Russian Swings (24/16) 21 FSQ (115/80) 15 Pull ups 90 DUs Rx+: 28 Swings, 21 FSQ, 150 DUs & 9 MUs Then Skill Time … Read more »
Mitch’s first competition is coming up. He’s been working hard and we’re excited to see what’s going to happen! MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap Ending… Read more »
If you’re wondering, the answer is, yes: we are having free bootcamp at 10am! MetCon (completed 3/13/16; search 160323) 3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest *12min Cap If there… Read more »
No bootcamp on August 27th and no bootcamp on September 3rd! Read it. Remember it. Strength/Skill EMOM x 10 1 Heavy Pullup *For weight MetCon (Look up 160215 to see previous score) For Time 100 Sandbag Thrusters… 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!