pose method

CrossFit WOD – 170329

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 »

CrossFit WOD – 170307

While a majority of the people doing the CrossFit Games Open are not looking to compete in the Games, it’s always exciting when the Open pushes athletes to new heights and new skills.  Congrats, Ben!   MetCon 4 RFT 400m… Read more »

CrossFit WOD – 161011

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 »

CrossFit WOD – 161006

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 »

CrossFit WOD – 161004

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 »

CrossFit WOD – 160927

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 »

CrossFit WOD – 160730

These open skill times are times you can work on finessing things you’re okay at or making something better that you’re not ok at (does that “that” belong in that sentence?).   MetCon 90sec Clock 200m Run 250 Row 200m… Read more »