Stand-Up Paddleboard (SUP) WOD this Sunday 8/19 at North Beach with Chesapeake Paddle Sports - open to all IFA members! $20/person or $10/BYOBoard. RSVP in Triib to reserve your spot (a second heat will be added at 9:15AM if the first 8AM time slot fills up). Your friends can also sign up on-line and pay on-site. Questions? Email Coach Amanda

CrossFit Strength - Bench Press, 1 Rep Max

Bench Press
1 Rep Max

CrossFit Strength 2 - 08/17/2018 - CrossFit Strength 2

1b) In between sets complete 20 Banded Pull-aparts.

CrossFit WOD - Jones Bones

”Jones Bones”
 AMRAP 12:
 10 T2B
 10 S20H (135, 95)
 200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike in place of Run)
 L3: (115, 75)
 L2: (Knee Lifts) (95, 65 Push Press)
 L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

CrossFit Extra Credit - 08/17/2018 - CrossFit Extra Credit

 150-200 Banded Pushdowns
 75-100 KB Curls