Monday, January 28, 2013


WODSs at 1610 and 1710.  Meet upstairs. 


Five rounds for time
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Rx is 155

In honor of USAF SSgt Timothy P. Davis, 28, 23rd Special Tactics Squadron, Hurlburt Field, Florida, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

More about Staff Sergeant Davis

Wednesday, January 23, 2013


Meet upstairs at 1610

20 minutes to establish a one round max deadlift

1x20 65%

2 minutes of bar facing burpees

rest two minutes

1 minute of bar facing burpees

Tuesday, January 22, 2013


Meet upstairs at 1610

Two rounds of:

1 minute squats

rest 60 seconds

1 minute burpees

rest 60 seconds

1 minute rowing (for calories)

rest 60 seconds

1 minute of dumbell snatches (alternating hands)

rest 60 seconds

1 minute of situps

rest 60 seconds

Thursday, January 17, 2013

9 CrossFit Movements

Here is a great blog with pictures and explanations of the 9 movements and some embedded videos.

9 CrossFit Movements

Wednesday, January 16, 2013


Meet upstairs at 1610, but dress to go outside.

Mile repeats.

3x1 mile.
Rest exactly four minutes between miles.

Quit Your Bitchin -- this person still runs

Tuesday, January 15, 2013


Meet upstairs at 1610

AMRAP 15 minutes

10 pushups
10 meters crab walk
10 situps
10 meters bear crawl
10 squats
10 meters walking lunges
10 burpees
10 meters of standing long jumps

Pinned Image

Sunday, January 13, 2013


Due to the OIS last night today's workout is now 1700 with Coach Morgan.


Wednesday, January 9, 2013


Meet upstairs at 1610 hours.  We will move downstairs for the WOD.

AMRAP 20 minutes

5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

from CF mainsite last Thursday

Pinned Image
Froning can't even afford a shirt  for running in the snow. 

Tuesday, January 8, 2013


Meet upstairs at 1610.

Bear Complex 5, 5, 5, 5, 3, 3, 3

AMRAP 1 Minute Burpees

Monday, January 7, 2013

Teams of Three: February 16th, 2013

Represent for CrossFit Indomitable and raise money for a worthy cause: get together as many teams as possible for the 16th of February.  3-2-1 Go!


Sunday, January 6, 2013


Meet upstairs at 1610--you are going to need your access card and some dexterity with the use of the sensor pads.

For time:

5 "Laps" of

10 Hang cleans
20 Situps
run east through the 4th floor to the stairs decend to the first floor, and run to the outdoor workout area
10 Knees to elbows
20 Pushups
run to the west end stairs and climb back to the 4th floor

Friday, January 4, 2013


The first organized workout for CFI for 2013!

Saturday at 1700 hours meet downstairs (so dress warm!)

Workout with Coach Morgan

Muscle Ups Skill Work

Handstand Pushups Skill Work

Double Unders Skill Work

Pinned Image