Warm Up:

Coaches Choice


Overhead Squat Positioning


4 Rounds For Time:
500M Row
10 OHS (115/75)

Classic CF

4 Rounds For Time:
400M Run
10 One Armed Alternating Overhead Squats



Rest/roll out, recover, and enjoy the weekend!

Extra Beasts

5×5 L-Sit Pull ups

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