Friday : “Joshua”

21 Overhead squat (95/65) 42 Pull ups, 15 OHS, 30 Pull ups, 9 OHS, 18 Pull ups

Saturday SOS

50 Lunges, 25 Hang Clean, 50 Box Jumps, 25 WallBall, 50 Doubles, 25 Pushpress, 50 Situps, 25 Burpees

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Apparel order reminder-

Please submit your apparel no later than Wednesday March 3. A FEW extra basic T-shirts will be ordered but to get your size and color preference (or the other items) at the lower pre-order cost, we need the forms in the next few days.

Also, we are encouraging our members to contribute to our “Inspiration Wall”.  If you have a motivational comment, a personal record, or other accomplishment (first RX workout, first kipping pull ups, double unders, box jumps…) we want you to share it for everyone to see.

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Monday- 20 Minutes to complete:

A) 21 DL (155/115), 42 Box Jump, 15 Front Squat (155/115), 30 Box Jump, 9 Push Jerk (155/115), 18 Box Jump

B)5 Rounds of Cindy

C) 2K Row

Tuesday Super Strong- Skill work : Double Under    Lifting- Deadlifts

Wednesday- 5 Rounds:

7 deadlifts (275/205) , 21 knees to elbows

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Friday: “Jackie”

1000m row,  50 thrusters (45/35) , 30 pull ups

All the staff and members of Indy CrossFit wish the best of luck as several of our members head off to IMPD Academy.  We hope that in the last few months we have helped you prepare for the physical challenges of academy as much as possible.  It’s been a pleasure welcoming you to the ICF family and we hope to have you back after graduation.

Do Indy CrossFit proud recruits!!

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We have moved! Starting 2/22 all classes and events will be at our new facility at 1435 “E” Brookville Way, near I-465 & Brookville Road.

Thanks to everyone that was able to come and help and the wishes of those there in spirit. We accomplished a lot of hard work in a short amount of time with a great crew.  Please bear with us as we continue cleaning, painting and moving things where we need to until it has that “flow”.

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Monday: 10-9-8- down to 1

Kettlebell swing 53/35,  Snatch 95/65,  Ring push ups

Tuesday Super Strong:  Skill Work on pullups.   Strength- Overhead Squats 5-5-3-3-1-1

Wednesday: 21-15-9

Sumo deadlift highpull  135/95,  Wall Ball 12 Ft Target

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BIG NEWS!!!

We have outgrown our current space and will be moving to a larger, 4000 square foot space the weekend of 2/20. The new location address is 1435 “E” Brookville Way, just west of Shadeland Avenue and south off Brookville Road.  ICF Members- We appreciate any help in moving equipment on Saturday 2/20/10, at 8:30am-WOD to follow at new space. Starting Monday 2/22 all classes and activities will be in new location.

We are excited about the breathing room and possibilities our new location will bring, and will plan an open house once we get settled in.

As you can see from map, we are just a short hop from current location (which is about where the 4 in “421″ is shown).
View Larger Map

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Friday:

“Randy” 75 Power snatch 75/55 for time

Saturday/SOS

Team workout: 100 per team of-

Wallball, boxjumps,sit ups,  kettlebell swings, situps, pushpress, push ups, row

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Monday:

10 Pushpress (135/95), 20 Knees to Elbow, 30 box jumps, 40 pushups, 500 m row, 40 pushups, 30 box jumps, 20 KTEs, 10 push press

Moe, Patrick & Tamar on knees to elbows

Super Strong Class -Tuesday: Skillwork on double unders; Strictpress 1-1-1-1-1, Pushpress 3-3-3-3-3 & Pushjerk 5-5-5-5-5

Wednesday:

5 rounds - Max rep squat (225/135),  7 burpee box jumps    Total reps and times posted on results board.

Some high reps today- especially by the ladies!

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ICF Members- Thanks to the hard work and heart of the relay rowing team of Greg, Kim, Sarah and Steve, Indy CrossFit has the opportunity to participate in on the water rowing sessions at Eagle Creek  for our members.  The relay team members get first dibs on all four sessions selected,  but there is room for several more members per date to attend.

The six available dates for the on-the-water rowing sessions for our gym are the following:

Tuesday, May 18 6:30-8 p.m.
Thursday, May 20 6:30-8 p.m.
Saturday, May 22 1-2:20 p.m.
Tuesday, May 25 6:30-8 p.m.
Thursday, May 27 6:30-8 p.m.
Saturday, May 29 1-2:30 p.m.

If you are interested please let me know which four of these six dates will work best for you and we’ll set something up with Indy Rowing Center. You can pick more than one session but it will be a first come first serve until spaces are filled.

Please send an email to jeff@shokfitness.com or drop a note with your name and date preference in the lock box at the gym~ Aita

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Friday:

4 rounds
10 hspu
20 ring dips
40 situps

SOS - Superbowl “44″ Workout

400m Row, 4 deadlift (315/215), 40 situps, 4 DL, 40 Pullups, 4 DL, 40 Double Unders, 4 DL

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