Warm Up:

Barbell Warm Up


5x2. One each arm.

Turkish getups


Every Minute on the Minute for 15:00:

Choose weight, same for movements
3 Deadlifts
2 Hang Power Clean
1 Jerk


2 Rounds For time:
30 Dumbbell Deadlifts
20 Dumbbell Hang Cleans
10 Dumbbell Shoulder to Overhead

No Score


Stretch/roll out get ready for Murph

Extra Beasts

Stretch/roll out get ready for Murph

JULIA REYNOLDS “You can’t be smart and strong at the same time.” At least that’s what I used to believe. And since school was super important to me, anything gym-related was just nonexistent in my life. Fast forward—I’m 32 years old and school is still important to me—I’m the librarian at Greenwood High School, an avid reader, and a book blogger. But changes in my body the last few years made me realize that sitting around just isn’t the lifestyle I wanted. So I very timidly walked into ISC back in December 2013, knowing full well that I was the “underdog” in the group. And that’s when I realized how valuable the Crossfit community is to growing confident and motivated. My favorite Crossfit memory is from ....
Beginning May 1st, the last class of the day, M-F, will be 7pm....Read More