Hero WOD "Marston" 20 minute AMRAP: 1 Deadlift (315/205#) 10 Toes to Bar 15 Lateral Barbell Burpees * Post rounds and reps completed to the whiteboard. Compare to 01.24.18.   MOVE 45 In 24 Minutes Complete... 4 Rounds: 30 Mountain Climbers 30 Second...

  Inguz Update: The 2020 Inguz Nation Throwdown will take place on Saturday, February 8th!! More details to follow soon...   Strength Pausing Push Jerk (Heavy 2) * 12 minutes to build to a heavy set of 2 reps. 2 second pause in the dip AND in the catch...

  WOD "Airplane Mode" 2 Rounds: 50/35 Calorie Assault Bike 1k Row 50 Wallballs (20/14#) * Post time to the whiteboard.   MOVE 45 8 Minute AMRAP: 10 Dumbbell Stiff Legged Deadlift 20 Reverse Lunges 10 Glute Bridges 5 Burpees 1 Minute Rest... 8 Minute AMRAP:...

  Strength Pausing Power Clean (Heavy 2) * 12 minutes to build to a heavy set of 2 reps (not touch-and-go). 2 second pause at the knee AND in the receiving position.   WOD "Zoolander" 15 Minute AMRAP: 30 Double Unders (45 Singles) 10 Power Cleans (155/105#)...

  Inguz Update: Below is a breakdown of the programming for the week. Monday: WOD (After Party: Back Squat) Tuesday: Pausing Power Clean + WOD (After Party: Row Conditioning) Wednesday: WOD (After Party: Strict Gymnastics) Thursday: Pausing Push Jerk + WOD (After...

  WOD 15 minute AMRAP: 200m Run OR 15/12 Calorie Row/Bike 30 Russian Kettlebell Swings (1.0/1.5 pood)  Rx+ (2.0/1.5 pood) 15 Burpees * Post rounds and reps completed to the whiteboard.  

  Partner WOD "Quarter Pounder" 3 Rounds: 15/10 Calorie Bike 20 Single Dumbbell Box Step-Ups (24/20") 15/10 Calorie Bike 20 Single Dumbbell Hang Clean & Jerks 15/10 Calorie Bike 20 Single Dumbbell Power Snatches Dumbbell: 50/35# * Waterfall start...move to...

  Tomorrow is Bring a Friend Friday!! If you have a friend who is interested in coming to try a class at Inguz, bring them in tomorrow (Friday, January 3rd)...all classes are free. Just have them fill out a waiver at the link below....

  This Friday is Bring a Friend Friday!! If you have a friend who is interested in coming to try a class at Inguz, bring them in Friday (Jan 3rd)...all classes are free. Just have them fill out a waiver at the link below....

  **Happy New Year from CrossFit Inguz** GYM CLOSED TODAY   WOD "Home Alone 2" 5 Rounds for Time: 20 Air Squats 20 Burpees 20 Reverse Lunges 20 Sit-ups