Forging Elite Fitness
Welcome to IC Crossfit


IC CrossFit – CrossFit

Set your Aug. GOALS!!!
Drink plenty of water during the day so you are hydrated for the WOD. Be safe.
Aug. 22 Anniversary Party Check White Board for details.

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)

1k Row

30 OHS 135/95

30 CTB Pull Ups

500m Row

15 OHS 135/95

15 CTB Pull Ups