Archive | September 2013

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Important Stuff!

There will be no class on Saturday (10/5) or Sunday (10/6). We will be back to our normal schedule on Monday (10/7). Also, Wednesday (10/2) we will be doing the CrossFit Open WOD 13.1. We will have an RX’d and Scaled version of the WOD. If you would like to have the opportunity to win […]

30 September WOD

Strength: 3×3 back squat (find new 3rm) WOD: 3 rounds 400 m run 15 front squats (135/95) 15 Shoulder to Overhead (135/95) 20 min cap Then 2 min ME chest to bar pullups

ICF FALL APPAREL FORM !! Submit by Monday 10/7

ICF fall apparel will be available by pre-order via form only; – Tshirts, tanks, hoodies and track jackets are offered in various sizes, colors and styles and we will not be ordering extra save for a few T-shirts.  If you want Fall/Winter apparel, please order now!  Orders and payment are due Monday, October 7th. Online […]

27 September WOD

Mobility (on your own) Strength: 4×3 hang power clean WOD: 800 m run 15 hang power snatch (135/95) 30 wallballs (20/14) 10 hang power snatch 15 wallballs 5 hang power snatch 10 wallballs

26 September WOD

Mobility (on your own) WOD: “CrossFit Golf” Come in and find out what it is all about.

25 September WOD

Mobility (on your own) WOD: 4 rounds 200 m run 4 deadlifts @70% of 3rm (9/04) ME muscle ups *3 min clusters *1 min rest between rounds Then 2 min ME full release pushup

24 September WOD

Mobility (on your own) Strength: 5×1 split jerk WOD “Fight Gone Worse” DB Thrusters (50/35) Snatch (95/65) Box jump (20″) Push Press (95/65) Cal row *3 rounds 1 min each movement 1 min rest between rounds **courtesy of CFFB