Forging Elite Fitness
Welcome to IC Crossfit


IC CrossFit – CrossFit

XFit Kids 4pm
Adult 4pm open gym
drink you water

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: Pistols (1 min max Alt. )

B: Clean and Jerk (work up to )

1 clean

1 Jerk

1 Front Squat.

B: Front Squat (the 3rd movement in the sequence)

C: Metcon (Time)


Deadlift 225/155

400m Run