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Check out our daily WODs..
01/20/2020
10am class only in honor of MLK Day

WOD
Amrap 15 minutes of:
1 Round of “Cindy”
1 Clean & Jerk, 185/135

Amrap 7 minutes of:
25 Double-unders
10 Burpees

Amrap 5 minutes of:
5 Kettlebell Swings, 70/53
5 Handstand Push-ups

*Rest 5 minutes between workouts.

Cash Out
Thruster
4 x 4 @ 60% of Clean and Jerk (add 5l-10lbs each week

+

death march *waking deadlifts
3 x 16

+

Single arm db row 3 x 8/arm

+

Single leg box jumps 3 x 8/leg

Monday
01/19/2020
WOD
21-15-9 reps for time of:
Dumbbell Power Clean
Dumbbell Push Press
Sunday
01/18/2020
WOD
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Saturday
01/17/2020
Warmup
Bike :10sec moderate :20sec easy x 8 (4 min)

then

2 sets:

Goblet Curtsey Squats x 4/side *alternating
Single leg KB RDL 4/side
Single arm KB front rack duck walk 5 steps/side
Banded FLR x :30 sec

Strength
Back Squat *numbers based off of this Mondays top set (Not your 5RM)

5 x 52.5%
5 x 65%
5 x 77.5%
5 x 90%
3 x 102.5%
8 x 77.5%

WOD
3RFT:

30 Box jumps
25 KB swings
20 Slam Balls

Cash Out
Two sets of:
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Goblet Squats (24/16 kg)
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Deadlifts
Rest 90 seconds

Friday
01/16/2020
Warmup
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
+
Clean & Jerk Barbell Complex

Skill/Strength
POWER CLEAN + 3 PUSH
PRESSES

In Week 1, work at 65% of your I RM Clean & Jerk for 4 x 1+3.
+5lb increase/week

EMOM X 4 *E:90

Skill/Strength
Clean + Front Squat (1+1)

EMOM X 5 (E:90)

*build to a heavy single ~80% (1×3) then decrease for 2 x 5 drop sets:

WOD
For time:
15 Clean & Jerks 135/95 115/85 95/65
30/20 Calories, Assault Bike
15 Clean & Jerks

+

3 Rounds for time of:
15 Floor Press
15 Toes-to-bar

Cash Out
STIFF LEG DEADLIFT

In Week 1, work at 60% of your 1 RM Deadlift for 3×6.

Target 5kg (5-10#) increase / week

+

3 super-sets with :30-:60 rest b/w

renegade rows 3 x 10

+

underhand vertical med ball throw
3 x 10

+

plank shoulder taps 3 x 20

Thursday
01/15/2020
Task
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Sandbag Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Strength
Back Squat *todays number is based off of last weeks 5RM from Monday.

5 x 42.5%
5 x 55%
5 x 67.5%
5 x 80%
5 x 92.5%

Task
25-20-15-10-5
Sandbag Floor Press
After each set, perform 30m SB carry

WOD
3 RFT:

Row x 30 Cal
DU 50-75-100
SB over shoulder x 10 (5/side)

Cash-Out
Straight Arm Banded Lat Pushdowns & Holds
20-18-16-14-12-10-8-6-4-2 banded straight arm lat pulldown. For each set, do the equivalent seconds in a
hold. So 20 lat pulldowns, 20s hold on the left, then 18 reps + 18s on the left, etc. then do all on the right.

Wednesday
01/14/2020
Warmup
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Warmup
TOROKHITY SNATCH
COMPLEX : 1 SNATCH + 1
SNATCH BALANCE + 1 OHS

Snatch Warmup
“Spitz Snatch”

EMOM X 3

3 muscle snatch into overhead squat

Skill/Strength
Snatch Complex

EMOM X 4 *E90

Power Snatch + 2 Snatch balance
4 x (1 +2)

WOD
3 Rounds for time of:
20 Alt. DB Snatch
10 Burpees

+

10-20-30 reps for time of:
Wallball Shot, 20/14
Row, Calories

5min rest b/w workouts

Cash Out
Thruster
4 x 4 @ 60% of Clean and Jerk

+

death march *waking deadlifts
3 x 16

+

Single arm db row 3 x 8/arm

+

Single leg box jumps 3 x 8/leg

Tuesday
We love to connect, share stories, and throwdown on a WOD with visiting athletes. We truly embrace the Spirit of CrossFit that bonds us all together. Together you and us make up the CrossFit community on a world wide level.
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