Warm up: Coach's choice


Power snatch


21, 15, 9

Run 200 meters before each set

Dead lift 185/125

Bar over burpees

Wall Balls 

Pull ups


21, 15, 9

Run 200 meters before each set

Kettle bell swings 35/53


wall balls

pull ups




30 Strict Pull Ups



Rest 5 Minutes & Repeat class wod.

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 ....
ISC is offering CrossFit kids classes FREE for the month of April! Classes are Wednesdays at 4:15 pm and Saturdays at 11:00am for ages 6-10. Class size is limited so be sure to reserve your child's spot today!...Read More