Friday
PREWOD:

Skill: rowing instruction followed by 200m row

STRENGTH:
Rowing   Practice
METCON:
Friday

10 KB snatch from ground (5 each arm)

     100m run

20 KB cleans (10 each arm)

     200m run

30 KB swings

     300m run

40 lunges holding KB (2 count)

     400m run

25 min

AMRAP

My name is Mandy Dodd. I am a 33 years old from New Palestine. I have worked in the dental field for nearly 18 years and am currently a full time Dental Hygienist at Cedar Lane Family Dentistry, where I have worked for more than 14 years. I enjoy long walks on the beach and quiet nights by the fire…..oh wait….just kidding. In my free time (ha, free time?), I enjoy reading, scrapbooking, knitting (no I’m not 80), and riding our Harley Davdison (weather permitting, of course). I have been crossfitting for nearly 2 years and love it! I have been a member of Indy South since the doors opened. I love my ISC family! I am typically at the box 5 to 6 days a week at the 5:00 or 6:30, unless something unavoidable arises. M....
This Saturday, April 19th, Indy South Crossfit, along with our neighbor SpitShine, will be participating in a charity event to help raise funds for Jessica's Mission. Jessica suffers from ARD (adhesion related disorder) and hopes to raise funds to help offset the cost of the multiple surgeries she requires.  Due to this event, ISC will hold a 9:00am class only. Please stick around afterward to enjoy the car show, DJ, food, silent auction, and more....Read More