WB & PU – 151110

The CrossFit Card Game was a fun time after a rough Hero WOD on Saturday!


Why the short WOD today?

We are leaving plenty of time to work on some fun skill work.

What skill(s), in particular?

Well, that’s up to you but here are some choices for you:

  • Rope Climbing
  • DU’s
  • Kipping
  • Handstand (Or Other Inverted) Work

This is also a time to [perhaps] work on some needed strength work in certain areas:

  • Pulling
  • Pressing
  • Hollow Holds/Rocks
  • Superman Holds/Rocks


Do not forget that this weekend starts our FMS weekends as an IHCF Family.  Athletes must pick one Saturday per month and be there for his/her FMS so we can alter our warmups just a bit.

This can be done as a group or as an individual so register for it as you would an event and we will get an FMS done on a monthly basis.  Don’t be shy.  Everyone’s got movement problems (I’ve got a lot, myself) that need to be fixed…



5min AMRAP

6 Wall Balls (20/14)

7 Pullups


Short and sweet!

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