A little bit of everything! Strength/MetCon “7 Deadly Sins” For Time 10 C2B 20 T2B 30 DL (185/135) 100 DU 30 BoxJ (24/20) 20 Burpee 10 Cl (185/135) Time = :30, 1:30, 2min, 1:30, 2min, 1:30, 2min Optional BuyOut “Body… Read more »

CrossFit WOD – 171116

Justin demonstrating some rings movements a while back.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips   Buy out Tabata Plank   “If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley

CrossFit WOD – 170811

Heather showing us how to get those weights off of the floor. **Be sure to bring some long socks to work on your rope climbing skills.**   Strength 7×1 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat… Read more »

CrossFit WOD – 170505

Jon will leave no stone unturned. He just likes to lift.   Strength 3RM C&J *10  mins to find   MetCon E3MOM X 6 5 Hang Power Cleans 12-20 PU     “You may have to fight a battle more… Read more »

CrossFit Partner WOD – 170311

With all the hard work you guys do during the week, don’t forget to sit back and relax a little bit this weekend!   Partner MetCon 12min AMRAP 2000m Row ME Squat Cleans (135/95) 3min Rest 7min AMRAP 1000m Row… Read more »

CrossFit WOD – 170130

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 »

CrossFit WOD – 161221

It’s always good to have a group of people working on the same mission as you in case you fall down…   “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)   Let’s have… Read more »

12 Days of Christmas WOD – 161217

Hari was going to snatch and he was going to snatch no matter what!   THERE IS NO 10AM FREE CLASS THIS WEEK.  WE ARE DOING OUR 12 DAYS OF CHRISTMAS WOD AND OUR IHCF HOLIDAY PARTY, INSTEAD. Next week,… Read more »