Don’t forget to start your BINGO sheets!  (there is a Nerf gun square in there you wont want to miss)   Cardio AMRAP 18 400m SB Carry 21 Lying Toe 2 Rig *Lying knee raises, lying toe raises, lying toes… Read more »

CrossFit WOD – 160924

Well, hopefully nobody works as oompa loompas.  Yeah…   @ Work Partner WOD   For Time 2000m Row 150 Ring Rows 125 Front Squats (135/95) 100 T2B 800m Sandbag Carry (40/30) *Split everything up as you guys see fit, as a… Read more »

CrossFit WOD – 160518

What type of carry, you ask?  Well, it’s your choice today!   Skill Kettlebell Swing Variations   MetCon For Time 800m Carry Then, 50 Burpees   *14min Cap   Simple.  Simple does not equal Easy, that’s for sure.

“Gallant” Hero WOD – 151107

Today is the day.  We are doing the Hero WOD “Gallant.”  Veterans Day is November 11th and this is our small way or saying “thanks.”   Taken from “U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester,… Read more »

Carry Me – 151001

Way to go on the rocking overhead squat, Lindsay!   The purpose to all this grip work and hanging work and carry work? Strong grip = better shoulder/trunk stability Muscles that run from your shoulders to your low back are… Read more »

072015 – Get your body to change

IHCF Family picking stuff up and putting stuff back down again and getting fit in the process!  These guys are awesome and if you wanna be awesome too, Click Here and we’ll get you on the Fast Track to Fitness and Health!  … Read more »