Inguz Update: Know someone that might be interested in trying out a class at INGUZ?! Friday, December 3rd is “Bring a Friend Friday”…all classes are free!! If you have someone who would like to try a class please send an email to info@crossfitinguz.com, or text...

  STRENGTH Build to A Heavy 1 Power Snatch * 15 minutes to build to a heavy single.   INGUZ WOD "Scar Face" For Time 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches...

  INGUZ WOD "Sunday Runday" 50-40-30-20-10 KB Swings (53/35#) 100-80-60-40-20 Double Unders *200 Meter Run, 250 Meter Row or 600 Meter Bike After Each Round* * Post time to the whiteboard.  

  INGUZ WOD "Don't Push Me" Team of 3 5,000 Meter Bike 70 Push Jerks (135/95#) 5,000 Meter Bike 50 Push Jerks (155/105#) 5,000 Meter Bike 30 Push Jerks (185/135#) *There is a 35 minute time cap. Post time completed to the whiteboard.   ACCESSORY WORK 5 Sets:...

  ------------------------------------------------------------------------------------------------------------------ SCHEDULE FOR FRIDAY, NOVEMBER 26TH 9:00AM CROSSFIT 10:00AM MOVE 45 / OPEN GYM 11:00AM OPEN GYM 12:00PM CROSSFIT *Sign up on the TRIIB mobile app*...

  ------------------------------------------------------------------------------------------------------------------ SCHEDULE FOR THURSDAY, NOVEMBER 25TH 7:30AM CROSSFIT 9:00AM CROSSFIT *Sign up on the TRIIB mobile app*...

  INGUZ WOD "Tosh.Row" Teams of 2 3 Rounds For Time: 200/150 Meter Row + 3 Power Cleans (155/105#) 400/300 Meter Row + 5 Power Cleans 600/450 Meter Row + 7 Power Cleans *There is a 35 minute time cap. Post time completed to the whiteboard.   ACCESSORY WORK 4...

  STRENGTH Thruster 5x3 (Climbing)   INGUZ WOD "Hide & Seek" 27-21-15-9: Box Jump Overs (24"/20") Thrusters (95/65#) * There is a 15 minute time cap. Post time completed to the whiteboard.    ACCESSORY WORK 3 Sets For Quality: 30 Second Handstand...

  INGUZ WOD "Good Grief" 3 Minute AMRAP x 5 Rounds: 4 Devil's Press (50's/35's) 6 Toes to Bar 24 Double Unders Rest 1 Minute Between Rounds * Pick-up where you left off in the previous round. Post total rounds to the whiteboard.   ACCESSORY WORK 3-5 Sets For...

  INGUZ WOD "Hold On" 6 Rounds on the 4:00: 1000 Meter Bike 10 Strict Press (75/55#) 20 Front Rack Reverse Lunges (75/55#) Remaining time. . . Rounds 1-2 Max Plank Hold Rounds 3-4 Max Hollow Body Hold Rounds 5-6 Max Seated L Sit Hold *Post total time of holds to...