Forging Elite Fitness
Welcome to IC Crossfit


IC CrossFit – CrossFit

WE will be OPEN Today!!!!!
Normal Schedule!!!

Start Making New Goals for the Month of September!!

CrossFit Warmup (No Measure)

One 200 meter run

3 Rounds, 6 – 10 reps of each exercise

OH Squats ( Bar only)


Sit ups

Pull ups

Good Mornings

Samsons Stretch

A: Metcon (Time)


7 Squat Cleans 135/ 95

14 KB Swing. 55/ 35

B: Handstand Push-ups (5 sets 8-12 reps )

Rest as needed.

work on Hold 20 sec. on wall or box

if you can hold the 20 sec. then start to work on the HSPU.