Archive | February 2013

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28 Feb 2013 WOD

Mobility “To bad a Tabata” Burpee Cal row Double unders Box jump Mountain climbers

27 Feb 2013 WOD

Mobility 3x3x3 Deadlift WOD: 12 min AMRAP 10 kettle bell swings (1.5/1) 10 kb step ups (1.5/1) 10 pullups

Important Announcements

ICF will not host classes this weekend March 2 and 3 due to me being out of town.  We will resume normal full schedule on Monday at 6am. The CrossFit Games begin March 6 and run through April 7.  ICF will be hosting the CrossFit Games WOD’s every Friday through the Open.  If you would […]

26 Feb 2013 WOD

Mobility Pullup progression/strict/weighted Weighted 3x3x3 WOD: 500 m row 30 hang squat cleans (155/105) 50 situps 80 double unders 500 m row

25 Feb 2013 WOD

Mobility 3x3x3 Front Squat WOD: 5 rounds 10 Push Press (135/95) 20 wall balls (20/14) 10 ring pushups

22 Feb 2013

Mobility 1x1x1x1x1 Cleans WOD: 1000 m row Then 5 rounds 5 snatch (155/105) 20 jump touches Then 500 m row 530 and 630 classes are still scheduled as planned.

Important Notice

Our 6am class and open gym will be cancelled for Friday 22 February due to inclement weather. Evening classes are still running according to schedule. Please stay tuned for future updates.