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Check out our daily WODs..
02/23/2020
Warmup
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds
Sunday
02/22/2020
Warmup
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

21-15-9 reps for time of:
Burpees
Knees-to-elbows

5 Rounds for time of:
30 Air Squats
20 Sit-ups
10 HSPU

21-15-9 reps for time of:
Box Jumps, 24″/20″
Handstand Push-ups
Toes-to-bar

3 Rounds for time of:
60 Double-unders
15 Push-ups, hand-release
15 Pull-ups

Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Box jumps
5 Muscle ups

Workout
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

Then…

A.
Three rounds for time:
500 Meter Row
21 KB swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

WOD
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

21-15-9 reps for time of:
Calories, bike
Chest-to-bar pull-ups

Saturday
02/21/2020
Warmup
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 5 minutes, and repeat for a total of three (2) sets.

Strength
Back Squat *numbers are off of Mondays 5RM

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

WOD
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed

Followed by…

30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups

Then…

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Friday
02/20/2020
Warmup
Warmup
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

Strength
CLEAN GRIP ISO START + LOW
HANG CLEAN

EMOM X 4 *E:90

*spend 5 min working up in weight before starting.

In Week 1, work at 75% of your I RM Clean & Jerk for 4 x 1.
Break the bar from the floor one inch above the platform and pause, then perform your Low Hang Clean.
Target 5kg (I0#) increase / week

Skill
CLUSTER

EMOM X 5 *E:90

In Week 1, work to 80% of your I RM Clean & Jerk for a single within your first 3 sets. Then decrease weight for Drop Sets 2×2.
For Drop Sets 2×2, decrease weight by 10kg (20-30#)
Target 2.5kg (5.5#) increase / week

Cash Out
DB SPLIT SQUATS REAR FOOT
ELEVATED

Work at a moderately challenging weight in week 1 . Perform 8 reps with each leg per set. Target 5 lb. increase / week.

+

DB VERTICAL JUMPS

Work at a light – moderately challenging weight in week 1 .
Use a weight that allows you to maintain perfect upright posture. Target 5 lb. increase / week if posture maintained

+

WEIGHTED DIPS

Work at a moderately challenging weight in week 1 . Target a weight that is tough for 10 reps. Once you find a tough weight, stay there for all work sets. Target 5 lb increase /
week.

+

ISOMETRIC BACK EXTENSION

Add resistance using a barbell or plate. Hold for 45 seconds per set. Target 2.5kg – 5kg increase / week. If GHD is not
available, substitute with Barbell Good Mornings or Supermans.

WOD
“Nate”
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53

Thursday
02/19/2020
Warmup
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength
Back Squat *numbers are off of 5RM

5 x 55%
5 x 67.5%
5 x 80%
5 x 92.5%
5 x 105%

WOD
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Push-Ups

Cash Out
PUSH PRESS

In Week 1, work to a 3RM. Then decrease weight for Drop Sets 2×5.
For Drop Sets 2×5, decrease weight by 10kg (20#)

*10lb a week increase in 3RM

sets:
1) x 3
2) x 5
3) x 5
4) x 5

+

Overhead Med Ball Sit-Ups
2 X :30sec AMRAP

+

Russian twists
2 X :30 sec AMRAP

+

Planks
2 X :60 sec

Wednesday
02/18/2020
Warmup
Dumbbell Core Finisher

Dual Dumbbell Hollow Hold – 20sec
rest 20sec
Single Arm Dumbbell Hollow Floor Press L – 20sec
rest 20sec
Single Arm Dumbbell Hollow Floor Press R – 20sec
rest 20sec
Dual Dumbbell Windshield Wipers – 20sec

rest 1-min x 3-Sets

Snatch Warmup
“Spitz Snatch”

EMOM X 3

3 muscle snatch into overhead squat

Strength
POWER SNATCH EMOM X 8
*E:90 sec

In Week 1, work to 80% of your I RM Snatch for 1 x 1 . Then decrease weight for Drop Sets 3×2.

For Drop Sets 3×2, decrease weight by 10 kg (22#) down

Strength
POWER SNATCH EMOM X 8
*E:90 sec

In Week 1, work to 80% of your I RM Snatch for 1 x 1 . Then decrease weight for Drop Sets 3×2.

For Drop Sets 3×2, decrease weight by 10 kg (22#) down

Cash Out
PLYO PUSH-UP:

Stack two red plates on top of each other. 1 Rep on the ground + 1 Rep on the Plates = I Rep 3 x 10

CHIN UPS:

Use a supine (underhand) grip and full range of motion on each rep. Work at a moderately challenging weight in Week 1 to target 10 reps per set. Target a small weight increase
each week using a weight vest or belt.

+

DUMBBELL PISTOL SIT

Control your decent and barely tap the bench, then explode up. Do not let your non-working leg touch the ground during
each set. Perform 10 reps on each leg per set. Target 5 lb.
increase / week.

+

SEATED BOX JUMP

Work at a moderately challenging height in Week 1 . Increase height each week when applicable.

WOD
3 Rounds for time of:
15 Power Snatch, 95/65
10 Burpees, bar-facing

Tuesday
02/17/2020
10:00am class only today!

Warmup
Warm-Up.

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

WOD
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)

Monday
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