Archive for December, 2011

  • Big Bench

    Bench Press 2-2-2-2-2-2-2

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  • Barbell Bonanza

    For Time: 21-15-19 Power Clean, 95lbs. Overhead Squat, 95lbs. SDHP, 95lbs. WHO WOD NOTES D.Stat 8:53   Lobel 11:53...

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  • Push Press: Ouch

    *NO 8pm class tonight Push Press: 10-3-20-2-30-1 WHO PUSH PRESS John V. 115-135-95-175-95-185(f) Sheik 135-200-135-225-125-250(f) D.Stat 135-200-135-225(f)-115-225(f) Grgas 85-135-85-155-75-175(f)...

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  • BW Bonanza

    5RFT: 10 Toes 2 Bar 20 Hand-release Push Ups 30 Pull Ups 40 Squats WHO WOD NOTES John V....

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  • Final Push Toward the New Year

    Hope everyone had a good Christmas. Let’s get back at it. Strength: Front Squat: 2-2-2-2 WOD: AMRAP in 15mins....

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  • TEAMS ANNOUNCEMENT

    There were a total of 16 people who confirmed for tomorrow so unfortunately yours truly has to sit out....

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  • Grasshoppers

    *Tomorrow we’ll be doing a team WOD. We’re looking at 4 teams all together. The heats will be at...

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  • A Back-to-Back(er)

    **NO FRIDAY EVENING CLASSES WOD: Complete the following 2 couplets FOR TIME: 21-15-9 Manmakers (65/33) KTE’s 21-15-9 Med Ball...

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  • Burpee Box Jump? Ugh.

    **NO FRIDAY EVENING CLASSES THIS WEEK Strength: Overhead Squat: 4-3-2-1 WOD: AMRAP in 15mins. 5 Burpee Box Jumps 8...

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  • “Hammer”

    Hero WOD – “Hammer” U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the...

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  • Max DL v. Rowww

    Tomorrow we will be doing Hero WOD, “Hammer.” Check it out so you can get familiar with it. As...

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  • Girl of the Week – Mary

    “Mary” 20min. AMRAP 5 HSPU’s 10 Pistols (5 each leg) 15 Pull Ups WHO WOD NOTES Joe Lo 9...

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  • 3’s All Around

    Strength: Back Squat: 3-3-3 WOD: 3RFT: 30 Box Jumps 30 KTE’s 30 Burpees 30 KB Swings (36/24) WHO BACK...

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  • Congratulations, Sheik.

    ICF’s own, “Sheik,” received his CrossFit Level 1 certification. We just wanted to say congratulations to him and it’s...

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  • “Coe”

    Hero WOD – “Coe” 10RFT: 10 Thrusters, 95lbs. 10 Ring Push Ups NAME WOD NOTES Grgas 24:25   Sheik...

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  • Girl of the Week – Cindy

    **No Friday night classes. I will be hosting Saturday classes 9am-12pm. “Cindy” 20min. AMRAP 5 Pull Ups 10 Push...

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  • Baby Got Back

    **No Friday night classes. I will be hosting Saturday classes 9am-12pm. *Tomorrow: “Cindy” Strength: Deadlift 5-4-3-2-1 +++++++++++++++++++ 21-18-15-12-9-6-3 Power...

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  • Wrist It All.

    **There will be no Friday classes. However, I will be hosting Saturday morning classes. Your wrists will be under...

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  • “300 Workout”

    “300 Workout” For Time: 25 Pull Ups 50 Deadlifts, 135lbs. 50 Push Ups 50 Box Jumps, 24″ 50 Floor...

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  • Max BJ

    Max Height BOX JUMP 1-1-1-1 +++++++++++++++++++++ For Time: 50 Pull Ups 30 Thrusters (95lbs./33lbs.) 50 Push Ups 35 Pull...

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