Make Up Day – Sept 29, 2011
Join us between 5pm and 7pm to make up a workout you missed this week! FRAN: 21-15-9 of thrusters (95/65#) and pull-ups Max height box jump followed by Back squat 3-3-3-3-3 AMRAP in 20 of…
Daily WOD – Sept 28, 2011
"FRAN" 21-15-9 of Thrusters (95/65#) Pull-ups WOD Notes: F-ing Fran (Yes it's a benchmark WOD. It's THE benchmark WOD. Get jacked up!)
Fall Paleo Challenge
We've received some questions on nutrition lately, and decided it's time to bring about the first "Paleo Challenge" at Iron Cross Athletics! "Paleo" refers to the Paleolithic diet that many CrossFitters adhere to... in varying…
CrossFit Baby Announcement!
Congratulations to Eric and his wife Shannon on the birth of their baby boy! Tyler Scott Hetrick was born Friday September 23, weighing 7.7 pounds and 21 inches. Mom and baby are doing well!
Daily WOD – Sept 27, 2011
Max height box jump then Back squat 3-3-3-3-3
Daily WOD – Sept 26, 2011
AMRAP in 20 minutes of: 2 muscle ups 4 power snatch (135/95#) 200m run WOD Notes: The sub for muscle ups will be jumping muscle ups or banded muscle up transitions.
Rest Day – Sept 25, 2011
Thanks for another great week at ICA! Enjoy your rest day! Stayed tuned for upcoming details on an October Paleo Challenge...
Daily WOD – Sept 24, 2011
Clean 3-3-2-2-1-1-1 WOD Notes: This is a full squat clean! (Hint: Any time you see an Olympic lift, it's always a full squat movement unless preceded by the word "power.") For anyone with knee limitations,…
Daily WOD – Sept 23, 2011
Today's WOD consists of 4 rounds, each 7 minutes long. Each round has a unique task, listed below. Once you finish the task, you can rest for the remainder of the 7 minutes. The faster…
Make Up Day – Sept 22, 2011
Join us between 5pm and 7pm to make up a work out you missed this week. Your choices are: 25-20-15-10-5 of Push up (clapping/regular), Sit up, Hang Power Clean (95/65#) with 1 rope climb after…