Tuesday
PREWOD:

 

 

METCON:
Tuesday

RXD

2km Row

then:

6 Bar Muscle Ups/Chest to bar Pull ups+6 ring dips

9 Med Ball Situps (no ab mat)

AMRAP 10min

 

FITNESS

1.2km Row

then:

10 Ring rows

10 Situps

AMRAP 10min

 

AMRAP

STRENGTH

Alternating Tabata Hollow / Arch Holds

Side raises: 5 x 30 each side

Scapula Push-ups (retract/protract) 5 x 20 (best effort)

Inchworm to extended plank hold (10 x 10 sec hold)

Wrist roll-ups (require rod/PVC, rope/cord & small plate) 3 x 8

 

ISC Member Spotlight   Name:ChadHerrenbruck Age: 33 Occupation: Data Analysis Family: Callie – Wife; Henry - Son   How long have you been coming to ISC? Started in January of 2014   What got you started?  Everything else failed.  Had many gym memberships, at home DVD workouts, but nothing really motivated me to keep at it.  Saw a sign about a new crossfit gym and never looked b....
Beginning May 1st, the last class of the day, M-F, will be 7pm....Read More