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

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

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 […]

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

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

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.

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.

Mobility Max Effort Box Jump (7 min to find) WOD: Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups *courtesy of crossfit.com

Warmup: squat snatch technique WOD: 2 rounds 12 HSPU 24 Deadlifts (225/135) 36 knees to elbows 48 double unders 25 min cap