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12/7/2019
Warmup
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
9 Dumbbell Thrusters

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8-10 reps @ 2111
Station 2 – Landmine Press (left) x 8-10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

Saturday
12/6/2019
Warmup
2 sets:

200m Row
+
3 Kang Squats
3 Squats
3 Jumping Squats

Strength
Back Squat *de-load

E2MOM *warmup to 40% then we start the EMOM

40% x 10
50% x 10
60% x 10

WOD
3 RFT: *20 min CAP

400m Row
30 Wall Balls
20 alt. DB Snatches

Cash Out
Single leg Paloff press10/side x 2

Single arm KB sit up10/arm x 2

Side plank reach through x 10/side

Friday
12/5/2019
Warmup
POINTS OF PERFORMANCE

. 30 second Couch Stretch (Left/Right)
. 30 second Samson Strech
. 30 second Bar to Quads Squat
. PVC Stretch
. Forward Lunge x 1 0 yrds
. Lateral Lunge x 1 0 yrds (Left/Right)
. High Knee Run x 10 yrds
. Lateral high Knee Run x 1 0 yrds (Left/Right)
. Squat Jumps x 5 reps

https://youtu.be/JHyPmocw4Vo

Warmup
Press in Split x 3-5 reps

Strength/Skill
Clean Complex

Power Clean + Clean + Jerk

E:9 OTM x 8

WOD
Chipper

25 Power Cleans 135/95#
25 Box jump overs
25 Deadlifts
25 Sit-ups
12 Burpee over bar
15 Sit-ups
15 Deadlifts
15 Box jump overs
15 Power Cleans

Cash Out
3 sets:

High Pull + 2 Low Hang High Pulls

~80% of 1RM

+

3 sets:

Seated rear delt flyes x 12

Skull crushers x 12

Thursday
12/4/2019
Warmup
Two Sets:
Kettlebell Halos x 5 each direction
Single-Arm Kettlebell Deadlifts x 10 each side
Rotational Med Ball Throws x 5 per side
Scapular Pull-Ups x 10 reps

TASK
3 sets:

Max effort SandBag floor press ~15-25 reps
-immediately into Standing Rope pulls-

Strength
Front Squat *de-load

E2MOM *warmup to 40% then we start the EMOM

40% x 10
50% x 10
60% x 10

WOD
3 sets:

:30 sec Bike *100% all out

2 min rest b/w sets

Cash Out
100 of each *dont put the weight down!

Plate Bicep Curls
PlateTricep Ext.
Plate Front Raises

Wednesday
12/3/2019
Warmup
POINTS OF PERFORMANCE

‘ Couch Stretch (Left/Right) for 30 seconds
. Samson Stretch for 30 seconds
‘ Lateral Lunge (Left/Right) x 1 0 yrds
. Torokhtiy Pulls x 10 reps
‘ Muscle Snatch x 10 reps
. Behind the Neck Press x 5 reps
‘ Overhead Squats x 1 0 reps
‘ Snatch Balance x 5 reps
‘ Behind the Neck Sots Press x 5 reps
. Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

Warmup
Kettlebell Movement Primer:

2 sets of:
Single-Arm Press (or Push Press) x 3 reps (R)
Waiter Hold Alternating Reverse Lunges x 6 reps (R)
Single-Arm Press (or Push Press) x 3 reps (L)
Waiter Hold Alternating Reverse Lunges x 6 reps (L)

Rest as needed

https://youtu.be/peKCUU8TA6M

Skill
Snatch Grip Push Press + Heaving Snatch Balance @65% of 1RM Snatch 4 x (2+ 2)

E:90 x 4

Skill
Snatch Complex

Power Snatch + Snatch + OHS

E:90 x 8

WOD
7 min Cap

30-20-10

Cal Bike
T2B

+

5min Cap

15-10-5

Burpees
OH plate lunges 45/25#

Cash Out
2 sets:

DB Farmers Carry 30m

Seated Box jumps x 5

OHS x 5 *light and controlled

Tuesday
12/2/2019
Warmup
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Baseline test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Monday
11/29/2019
10:00am class only today

WOD
METCON (TIME)

“12 Days of Thankfulness”

1 250m run

2 Muscle-Ups

3 Thrusters 95/65

4 Box Jumps

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings 55/35

8 KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges

11 Ring Dips

12 Burpees
This WOD works just like the “12 Days of Christmas” WOD/Song. You will begin with 1 Run. The 2nd round will be 2 Muscle-Ups, then Run. The 3rd Round will be 3 Thrusters, 2 Muscle-Ups, and 1 Run. The corresponding round starts that particular station, then ladder down back to Run

Friday
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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