A.) Deadlift 10-8-6-8-10 B.) Goat Day EMOM ( Alternate Stations) -Choose your own skills or drills to work on during the EMOM. Take 40-45 seconds to work on refining or developing new movements.
2017 09 07
-Come join us today for our 5 o'clock workshop. The 5 o'clock workshop will be in place of the 5pm class. A.) Alternating Dumbell Bench Press -3x8 Each Arm -Perform 8-10 Ring or Bar dips between each set. B.) For Time 10-8-6-4-2 of each Calories Kb Swings Goblet Squats
2017 09 06
Announcements: Come join us on this Thursday for our 5 o'clock workshop. NICOLE- 20 min AMRAP Run 400 meters Max pull-ups Score = Total pull-ups completed within the sets done during the 20 minute clock. Every time you break your set of pull-ups the round is over and you will…
2017 09 05
Announcements: Come join us on this Thursday for our 5 o'clock workshop. A.) Every 90 seconds for 9 minutes Front squat x 3 reps between 80-85% B.) 8 Min AMRAP 3 Power Snatches 135/95# 3 Overhead Squats 3 Bar Facing Burpees L2=95/65# L1= 75/55#
2017 09 04
Announcements: -Labor Day Schedule 9 am and 10 am classes only. Classes will resume on regular schedule starting Tuesday September 5, 2017. -Join us on Thursday for our 5 o'clock workshop. Sherry's Birthday WOD Buy in: 35 V-ups Then 5 rounds of the following 9 Box Jumps 24/20'' 2 Bar…
2017 09 03
Modified Schedule this week CrossFit Iconic. No open gyms, No Kids classes, No Prep Classes. Monday - 7am, 9am, 10am, 4pm, 5pm, 6pm, 7pm Tuesday-7am, 9am, 4pm, 5pm, 6pm Wednesday- 7am, 5pm , 6pm, 7pm Thursday-9am, 10am, 4pm, 5pm, 6pm Friday- 7am, 9am, 10am, 5:30 pm, 6:30 pm Saturday-9am -No…
2017 09 01
Modified Schedule this week CrossFit Iconic. No open gyms, No Kids classes, No Prep Classes. Monday - 7am, 9am, 10am, 4pm, 5pm, 6pm, 7pm Tuesday-7am, 9am, 4pm, 5pm, 6pm Wednesday- 7am, 5pm , 6pm, 7pm Thursday-9am, 10am, 4pm, 5pm, 6pm Friday- 7am, 9am, 10am, 5:30 pm, 6:30 pm Saturday-9am -No…
2017 08 31
Modified Schedule this week CrossFit Iconic. No open gyms, No Kids classes, No Prep Classes. Monday - 7am, 9am, 10am, 4pm, 5pm, 6pm, 7pm Tuesday-7am, 9am, 4pm, 5pm, 6pm Wednesday- 7am, 5pm , 6pm, 7pm Thursday-9am, 10am, 4pm, 5pm, 6pm Friday- 7am, 9am, 10am, 5pm, 6pm Saturday-9am -No open gym/…
2017 08 30
Modified Schedule this week CrossFit Iconic. No open gyms, No Kids classes, No Prep Classes. Monday - 7am, 9am, 10am, 4pm, 5pm, 6pm, 7pm Tuesday-7am, 9am, 4pm, 5pm, 6pm Wednesday- 7am, 5pm , 6pm, 7pm Thursday-9am, 10am, 4pm, 5pm, 6pm Friday- 7am, 9am, 10am, 5pm, 6pm Saturday-9am -No open gym/…
2017 08 29
Modified Schedule this week CrossFit Iconic. No open gyms, No Kids classes, No Prep Classes. Monday - 7am, 9am, 10am, 4pm, 5pm, 6pm, 7pm Tuesday-7am, 9am, 4pm, 5pm, 6pm Wednesday- 7am, 5pm , 6pm, 7pm Thursday-9am, 10am, 4pm, 5pm, 6pm Friday- 7am, 9am, 10am, 5pm, 6pm Saturday-9am -No open gym/…
2017 08 28