Complete 3 rounds for max reps of 1 minute on, 1 minute off:
- DB Thrusters (50/30#)
- Bar Muscle Ups
- Row (1 cal = 1 rep)
- Burpees
Football WOD – Dec 7, 2014
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Results
Maggie 🙂 PU (P)
Jess 171 20#, PU
Jeanette 172 15#, PU (P+B)
Kelly 170 15#, PU(P)
Dave 201 MUA/PU
Todd 192 PU
James 163 135 C&J, PU
Alex 🙂
Quinn 196 PU
Erin 179 20#, PU(P)
Missing ICA….
On Long Island for the weekend and swung by CF Centereach for a Sunday 9am led by the owner/coach.
9-9:10 – Warm up on your own
9:10-9:11 – Coach describes strength portion of workout.
9:11-9:23 – Do strength portion
9:23-9:24 – Coach describes Metcon
9:24-9:28 – Set up bars
9:28-9:36 – 8 min AMRAP
Class is over
WTF? John/Nikki, in case we don’t all say it often enough you guys really run a top notch gym and all too often we don’t appreciate it until we visit other gyms! Thanks for all you do for us!
I have only been to one other crossfit gym, and I feel the same way. It was pathetic!!!
We’re the people in the class somewhat experienced meaning not a lot of instruction necessary? That’s my kind of class in and out, no fuss no muss
Brendan…the class was not experienced at all. Only 4 people including myself. Everyone else under 6 months of experience. The coach was just apathetic.
Thanks for the kind words Dan! We love when our members travel to other gyms and bring back feedback; whether it’s things we’re doing well or things we can improve on. John and I have visited a lot of CrossFit gyms, and our “style” is the result of our experiences at other gyms (both good and bad), as well as 3+ years of running ICA. We’ve found that a thorough coach-led warm up is crucial for minimizing injuries. And, instruction is more than a teaching/learning opportunity, it’s also a very specific warm up for the movements being done that day. Everyone has their own way of doing things, but we really do strive to be the best CF gym around!
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