Daily WOD – Sept 12, 2011
"Kelly" 5 rounds for time of: 400 m run 30 box jumps 30 wall balls WOD Notes: This is a benchmark WOD, and it's a long one! The fastest athletes can finish this in the…
Daily WOD – Sept 10, 2011
Front Squat 5-3-3-2-1-1 Then Skill work: Pistols Community Notes: Please remember class is at 8:30am!
Daily WOD – Sept 9, 2011
"Three Little Girls" (1) Little Angie - 25 pull-ups, 25 push-ups, 25 sit ups, 25 squats (2) Little Karen - 75 wall balls (20/14# to 10/9') (3) Little Izzie - 30 power snatch (95/65#) WOD…
Schedule Change for this Saturday, Sept 10
This Saturday John and Nikki are representing Iron Cross Athletics at a partner competition at CrossFit 215 (East Falls). To help us get to the competition on time, we're making a ONE TIME schedule change.…
Make Up Day – Sept 8, 2011
Join us between 5pm and 7pm to make up a workout you missed this week! 21-18-15-12-9-6-3 of KBS (53/35#) KB SDHP, hand release push-ups 31 Heroes WOD (requires a partner; see Sept 3 post for details)…
Daily WOD – Sept 7, 2011
Complete for time: 70 Kettlebell Swings (53/35#) 60 Burpees 50 Shoulder-to-Overhead (75/55#) 40 Double Unders 30 Sit-ups 20 Ring Push-ups 10 Keg-to-shoulder (135/75#)
Daily WOD – Sept 6, 2011
Hang Power Clean 3-3-3-3-3 Then Run 1 mile for time
Open Gym / Daily WOD – Sept 5, 2011
Instead of our regular 5pm and 6pm classes, we are offering an OPEN GYM tonight between 5pm-7pm. For those who want to continue to follow our ICA programming, here's the recommended workout of the day:…
Rest Day – Sept 4, 2011
Thanks for another great week at Iron Cross Athletics. Enjoy your holiday weekend! Get plenty of rest and enjoy the time with friends a family. Remember we are open on Labor day between 5pm and…