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09/22/2021
Warmup
Perform 10-15 meters of each of the following movements:
-Walking Lunges
-Gymnastics Bear Crawl
-Reverse Bear Crawl
-Arabesque with Rotation
-Crab Walk

+ 2-3 meters of Crocodile Push-Up Walk
https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s
+ 5 ball-ups with a controlled descent
https://www.youtube.com/watch?v=p8MINLazKRE

Week 5: Strict+Kipping pull-ups 1:4 (5 min CAP)
3 sets: 1:4 Strict+Kipping pull-ups

We have set 1:4 as the ratio for strict to kipping pull ups. We are not setting you a goal of repititons you are doing this yourself. All unbroken, without coming off the bar.

SCALING: If you do not have a strict pull-up complete the following:
3 sets:
2 jumping pull-ups into a 5 second eccentric x2 into 8 jumping pull-ups and 10-15 beat swings

5 min practice: Headstand Tuck Hold + Extension
Skill work:
Headstand + Tuck Extension
https://www.youtube.com/watch?v=TJNXLAwAuzM

Scaled options:
Wall assisted crow to handstand
https://www.youtube.com/watch?v=LWSqXJmBEH8
Headstand Tuck Hold Against The Wall
https://www.youtube.com/watch?v=fE27BIyUtXc

Week 5: Bar Muscle Up: Pulling around the bar
1) Perform 5-10 reps jump arch/hollow swings
https://www.youtube.com/watch?v=z2y61HRap5w (0:43 in video)

2) 5-10 reps Pulling around and down:
https://www.instagram.com/p/CDKKS2kA3ny/?utm_source=ig_web_copy_link

Scaled: Hollow jump to support

WOD
2 sets:

25/20 Cal Bike/Row
25 Push-ups
50 Air Squats
100 DU
50 Air Squats
25 Push-ups
25/20 Cal Bike/Row

– 3:00 min rest b/w sets –

Cash Out
Durante Core:
5 rounds:
1) Hollow Rocks (10 reps)
2) V ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)
https://www.youtube.com/watch?v=xlHyy7LM4fM

+
Standing Pike Stretch w/ Weight
30 sec hold x 3 rounds
https://www.youtube.com/watch?v=vN2Ko9Z_qrg&t=13s
V-Sit Stretch w/ Wall
90 sec hold
https://www.youtube.com/watch?v=-qY7CJG0q78&t=15s

Wednesday
09/21/2021
Warmup
2X:

Side plank with OH hold hip raises x 8/side
1/2 kneeling bottoms up kb press x 4/side
bottoms up Cossack squats 4/side
Burpee x 4

Aerobic Capacity (Hang Power Clean)
5 Rounds

1) Hang Power Clean (3 Reps)
2) Above Knee Hold (8 Seconds)
3) Hang Power Clean (3 Reps)
4) Clean Deadlift (Up to the Minute)

Skill Prep
EMOM X 4

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Strength/Skill I
POWER CLEAN + LOW HANG CLEAN
4 X 1

In Week 1, work at 70% of your 1RM Clean & Jerk.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
Target 1kg (2.2#) increase / week if work sets are below 60kg (132#).

Strength/Skill II
2 PUSH PRESSES + 2 PUSH JERKS

In Week 1, work at 65% of 1RM Clean for 4 x 2+2. Rest 2 minutes between work sets.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

WOD
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Cash Out
DB Floor Press
2 x 10
Work at a challenging weight in week 1. Target 5lb increase / week.

Single-Arm Dumbbell Row
2 x 10
Work at a challenging weight in week 1. Perform 10 reps per arm per set. Target 5lb increase / week.

+ Rotational Core
https://www.instagram.com/p/COF0wjehmh8/?utm_source=ig_web_copy_link
1️⃣Pallof Press to Rotation
2️⃣S. Arm Cross Body Hold
3️⃣R + L Cross
4️⃣Low to High Wood Chopper

Tuesday
09/20/2021
Warmup
10-8-6
Back Squat
Push Press
200m – 200m – 200m
Row

Aerobic Capacity (Double Unders)
5 Rounds

1) Double Unders (20 Seconds)
2) Standing Calf Raise Hold (20 Seconds)
3) Single Unders (20 Seconds)

Back Squat 3-3-3-3-3-2-2-2-2
Back Squat for load:
#1: 3 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 3 reps @ 70%
#5: 3 reps @ 70%
#6: 2 reps @ 80%
#7: 2 reps @ 80%
#8: 2 reps @ 80%
#9: 2 reps @ 80%

WOD
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row

Cash Out
Seated Single Leg Calf Raise
2 x 12
Work at a moderately challenging weight in week 1. Perform 12 reps per leg per set. Target 5lb increase / week.

Death March
2 x 12
Work at a moderately challenging weight in week 1. Perform 12 reps total per set. Target 5lb increase / week.

+Functional Core and Stability
https://www.instagram.com/p/CTDTL43LX5-/?utm_source=ig_web_copy_link
1️⃣Side Plank DB Snatch
2️⃣Superman to KB Pull Through
3️⃣DB S. Arm Hollow Rock Press
4️⃣DB Suitcase Marches
5️⃣Bear Plank Bird Dogs

Back Squat 7×3
Back Squat for load:
#1: 3 reps @ 55%
#2: 3 reps @ 65%
#3: 3 reps @ 65%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3 reps @ 75%
#7: 3 reps @ 75%

Monday
09/19/2021
WOD
2 sets:

25/20 Cal Bike/Row
25 Push-ups
50 Air Squats
100 DU
50 Air Squats
25 Push-ups
25/20 Cal Bike/Row

– 3:00 min rest b/w sets –

WOD
Every minute, on the minute, for 20 minutes (5 sets):

Station 1 – 40 Double-Unders
Station 2 – 20 Push-Ups
Station 3 – 15/10 Calories of Assault Bike
Station 4 – 5 Wall Walks

WOD
With a 10 minute clock:
Run 1 mile
As many Rounds of
5 Deadlifts 225#/155#
10 Handstand Push Ups

Rest 3 minutes

With a 8 minute clock:
Run 800m
As many Rounds of
5 Power Clean and Jerks, 135#/95#
10 Toes to Bar

Rest 3 minutes

With a 6 minute clock:
Run 400m
As many Rounds of
5 Power Snatches 95#/65#
10 Burpees over Ba

WOD
Every 90 Seconds for 8 Rounds

Alternate between:
Station 🅰️ and Station 🅱️

Station 🅰️:
7-10 Deadlifts
7-10 Hang Power Cleans
7-10 Shoulder to Overhead

Station 🅱️:
7-10 Toes to Bar
7-10 Hand Release Push Ups
7-0 Toes to Ba

Sunday
09/18/2021
10:00am Community Class
10:00 am
Saturday
09/17/2021
Warmup
Weighted Sled drag with tires 25m down and reverse sled drag back *

2X

Aerobic Capacity (Grip)
5 Rounds
1) Dumbbell Hold (20 Seconds)
2) Make Fist (40 Seconds)

Task
2X:

pinch grip Farmer Carry 35#/25# 20m down and back

Back Squat 3-3-3-3-3-2-2-2-2
Back Squat for load:
#1: 3 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 3 reps @ 70%
#5: 3 reps @ 70%
#6: 2 reps @ 75%
#7: 2 reps @ 75%
#8: 2 reps @ 75%
#9: 2 reps @ 75%

WOD
E:90 X 12

1) Cal bike 15-18/12-15

2) SB OH Carry 20m down + 5 Push Press then 20m back

3) 20 10/side Ballistic Curl reverse lungs *https://youtu.be/hqOQDtjbvtA (6:29 in video)

4) 25-30 OH Mace sit-ups

Cash Out
3 Second Eccentric Barbell Curl
2 x 10
Work at a moderately challenging weight in week 1. Target 2.5kg (5lb) increase / week.

Overhead Single Arm DB Tricep Extension
2 x 10
Work at a moderately challenging weight in week 1. Perform 10 – 12 reps per arm per set. Target 5lb increase / week.
+
Core finisher:
0:45 Single arm plank (R)
60 Russian Twists
50 Hollow rocks
40 Windshield wipers
30 (15/sed) oblique crunches
20 Toes to Sky
0:45 Single arm plank (L)

Friday
09/16/2021
Warmup
Perform 10-15 meters of each of the following movements:
-Walking Lunges
-Gymnastics Bear Crawl
-Reverse Bear Crawl
-Arabesque with Rotation
-Crab Walk

+ 2-3 meters of Crocodile Push-Up Walk
https://www.youtube.com/watch?v=U7aomKDF5tI&t=18s
+ 5 ball-ups with a controlled descent
https://www.youtube.com/watch?v=p8MINLazKRE

Week 4: Strict+Kipping pull-ups 1:3
3 sets: 1:3 Strict+Kipping pull-ups

We have set 1:3 as the ratio for strict to kipping pull ups. We are not setting you a goal of repititons you are doing this yourself. All unbroken, without coming off the bar.

SCALING: If you do not have a strict pull up complete 1 jumping pull into a 5 second eccentric into 8 jumping pull ups and 10-15 beat swings

5 min practice: Headstand Tuck Hold + Extension
Skill work:
Headstand + Tuck Extension
https://www.youtube.com/watch?v=TJNXLAwAuzM

Scaled options:
Wall assisted crow to handstand
https://www.youtube.com/watch?v=LWSqXJmBEH8
Headstand Tuck Hold Against The Wall
https://www.youtube.com/watch?v=fE27BIyUtXc

Week 4: Bar Muscle Up (10 min CAP)
3 sets:

Station 1: 3-5 reps of banded Bar MU for quality
https://www.instagram.com/p/CR44Hbag-y1/?utm_source=ig_web_copy_link

Station 2: Hollow Body Sliders
https://youtu.be/sUCVkzafP-U?list=TLGG1Wvi3j6ygN4xMTA5MjAyMQ

WOD
AMRAP (0:00-5:00)
15/12 Cal Row
10 Toes to Bar

–1 min rest–

AMRAP (6:00-11:00)
15/12 Cal Row
8 Pull-ups

–1 min rest–

AMRAP (12:00-17:00)
15/12 Cal Row
6 Chest to Bar

Cash Out
Durante Core:
5 rounds:
1) Hollow Rocks (10 reps)
2) V ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)
https://www.youtube.com/watch?v=xlHyy7LM4fM

+
Standing Pike Stretch w/ Weight
30 sec hold x 3 rounds
https://www.youtube.com/watch?v=vN2Ko9Z_qrg&t=13s
V-Sit Stretch w/ Wall
90 sec hold
https://www.youtube.com/watch?v=-qY7CJG0q78&t=15s

Thursday
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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