CrossFit WOD- 180815

It’s pretty clear that kids take in what you are doing. Not sure who was more excited the other day, Daughter or Dad, when she was able to do a wall headstand. I do know both were eager to capture… Read more »

CrossFit WOD – 180615

Brian on his tempo pull-ups earlier this week.   Strength EMOM x 10 Rx+= 3 BMU Rx= 5-8 Strict Pull-ups Sx1= 6-10 Piked Ring Rows Sx2= 6-10 Ring Rows   Px= T2b/ Ring Muscle ups     “It needs to be… Read more »

CrossFit WOD- 180503

Wednesday’s class swinging away…     Strength 3×5 Jerk 3×3 Push Press 3×1 Strict Press From the Rack 🙂   “It’s not just enough to swing at the ball. You’ve got to loosen your girdle and really let the ball… Read more »

CrossFit WOD – 171207

How do the arms feel after yesterday’s wod? Ready to get in some Pull ups and Ring dips?   Strength 5×5 Strict Pull Up 5×5 Strict Ring Dip Tempo & Hollow emphasis Then 3 min ME Swings   “Will your… Read more »

CrossFit WOD – 170628

Gracie showing Chris how to watch the front door.   Strength   E3MOM x 5 ME BW Floor Press ME Strict Pullups *Score = Total number of reps completed in both movements through all rounds

CrossFit WOD – 160915

Tony getting his deadlifts on…   Strength/Skill     E2MOM x 4 12 Pendlay Rows   *Make it heavy   MetCon   5min AMRAP 10 Ring Rows 2 Deadlifts (315/220) 10 Ring Dips   Yep.  You read that right.  Only… Read more »

CrossFit WOD – 160712

See you this Saturday at 10:30am, at Burke High School football field, for our free Bootcamp.   Thanks to everyone who participated this last weekend for the start of our summer challenge.  I’m excited to see where you’re all going… Read more »

CrossFit WOD – 160514

Franny had some reservations about doing rope climbs in a WOD.  Little did she know, huh?   Don’t forget: Our Level I Pullup Clinic is in a week at 11am and is Free to our IHCF Athletes — We have… Read more »

CrossFit WOD – 160425

It’s a butt and hamstring kind of day!   Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts   Bring your big boy and big girl lifting pants!

CrossFit WOD – 160301

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 »