Workouts

Strength WODBuild to a heavy 1 Rep  Split Jerk (Ideally this is over 100% of your Clean and Jerk)Take 80% of that and do 1/1/118 min CAP  WOD 3 minutes on 1 minutes of50 Air Squats 25 Russian KB Swings Max Push ups 4 Rounds  SAVE THE DATE:May 4th: The Secondish (semi) Legit CFH Beer MileMay 11th: Chipper for … Read more

WOD1,0000/800 M Bike 20 DB Deadlift400 Run_____ Muscle up/Pull22 min AMRAP  Fitness: 800 M Bike (12 Pull ups) Performance: 1,000 M Bike (6 Muscle ups) Open: 1,000 M Bike (8 Muscle ups)  Coach Notes: Large classes will be staggered by about 1-1:30. DB Deadlifts should be unbroken, pick your weight accordingly. SAVE THE DATE:May 4th: The Secondish (semi) … Read more

Strength EMOM 0-5 minutes: 2 Power Cleans -70-75%5-10 minutes: 1 Squat Clean- 80-85%10-15 minutes: 2 Clean Pulls- 100+% WOD10 Power Cleans 10 Burpees over the Bar 5 Rounds 12 minutes  Fitness: 95/65Performance: 115/75Open: 135/95 SAVE THE DATE:May 4th: The Secondish (semi) Legit CFH Beer MileMay 11th: Chipper for a CauseMay 27th: Memorial Day Murph

Skill WOD:20 Handstand Hold :40 Handstand Negatives 10 DB Z Press5 Rounds  WODBuy in: ____ Row 21-15-9Power SnatchToes to Bar Cash out: ____ Row  Fitness: 400 M (75/55)Performance: 500 M (95/65)Open: 600 M Row  (115/75)  Coaches Notes: Today’s workout has a buy in and Cash out. The middle should be fast, use a weight you can move. … Read more

Strength WOD Take about 15 minutes to hitBack Squat 8/8/8/8 (Same weight across)  WODKaren Goes Jumping 150 Wall Balls**Every time you break ____ Double Unders** Fitness: 50 Singles Performance: 25 DoublesOpen: 30 Doubles17 min Cap  DRIVE 800 Run 30 Goblet Step ups25 Push up100 Single Unders 25/20 Cals on the Ski100 Single Unders 25 Push up30 Goblet Step up800 … Read more

CAPACITY9AM at CFH OPEN GYMCFH 9AM-NoonCFHE 1-3PM

WOD8 Overhead Squats 35 Pull ups8 Overhead Squats 35 Box Jumps8 Overhead Squats35 Burpees Rest 2 minutes  10 Overhead Squats25 Pull ups10 Overhead Squats25 Box Jumps10 Overhead Squats25 Burpees 28 min Cap  Fitness: 95/65 (75/55)Performance: 115/75 (95/65) Open: 135/95 (115/75) DRIVE 8 min AMRAP 10 Cosack Squats 10 Hanging Knee Raises10 TEMPO Push ups (3 down 3 up)  2 minutes rest … Read more

Strength WOD20 minutes to complete:Squat Clean +  Split Jerk 2-60%2-65%2-70%4-75% WOD12 Push Press 12 Toes to bar3 Rounds   -straight into- 12 Push Jerk200 M Run3 Rounds 12 min Cap Fitness 95/75Performance 115/85Open 135/95

We always get questions about DRIVE and how it is different than CrossFit. We are also implementing a few changes to the DRIVE class at IA. More accessible programming and a free class for members to bring friends into are a few of the new features! Check out the pod for all the details.

Endurance WOD500m Row (max effort) x 3Rest 2 Min *Score is total time on the rower* Recover as needed, and then as a class proceed into workout. WOD100 Double Unders1:00 D-Ball Walk25 Russian KB Swings25 Sit upsAMRAP 12 Min