Friday
PREWOD:
Warm up: 3x or 5:00 10 arm circles forward 10 arm circles backward 5 explosive push-ups 5 wall balls SKILL/STRENGTH Pistols/pistol progression
METCON:
Friday
Advanced
3 rounds
10 Wall Balls 20/14
15 Incline push-ups
20 Over Head Squats 85/65
 
Advanced
20/14   85/65
 
Intermediate
14/12   65/45
Beginner
14/12   PVC/45
Time

EXTRA: Unbroken Fran. Scale to get this done UNBROKEN MOBILITY: Triceps stretch and smash Lat smash
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