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In CrossFit, performance is king.
Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.”
[Read & Watch: Ready state and injury]

Mobility: 1.Overhead Squat Prep, 2. Overhead Squat/Snatch Prep

WOD: ‘Nancy’
5 Rounds of:
400 m. Run
15 Overhead Squat (65,95)

“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”



How are you doing on your nutrition? Keeping track in your logs? Eating lean meats, veggies, fruit, nuts and seeds? Make healthy choices to eat better foods, even over the holidays! Check out this paleo blog from a CrossFitter in West Virginia, also an IU grad!

Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep

WOD: Clean Complex
5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the clean from the floor do a push press.  Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.



“Seek freedom and become captive of your desires. Seek discipline and find your liberty.”
– Frank Herbert

Members of Flatirons CrossFit set out to get hard data about the effects of the Paleo Diet and CrossFit workouts. Amy Santamaria and Tim Retzik report their findings.[By the Numbers]

How to “Stretch” Your Back Bits, Shoulder band stretches

WOD: Seven rounds for time of:
5 Handstand push-ups
10 Deadlift (135,185)
10 Chest to bar pull-ups
20 Double-unders
(20min cut off)


Team WOD

CrossFit Fort Vancouver: Impact of the win
The victors returned triumphant to a gym ready to celebrate them whether they had won or not, and even before the team had left, gym members were planning to meet their returning colleagues at the airport and decorate the gym.

Mobility: Hip Impingement 2: Band Variation , Best Shoulder Mob Ever

WOD:20 Min AMPAP (As many points as possible)
2 person teams.
3 Point Exercises: 500m Row, 400m Run, 20 Pull-ups, 10 OHS, 30 KB Swings, 20 Push-up w/ release, 20 Wallball, 20 Box Jumps, 5 Tire Flips, 10 Ring Dips, 10 HSPU, 20 SDHP, 50 D/U, 30 Sit-ups
5 Point Exercises: 5 Muscle Up, 5 Snatch, 5 Rope Climbs, 30 Burpees, 10 Turkish Get Ups
team will score points for each completed workout, if a member starts an exercise it must be finished prior to moving on, no limit on exercises, both members working at same time
(Courtesy of CFOTR)



Proper Nutrition is key to success in your overall health and well being, not to mention quicker success to reach your goals and live life as Rx in the CrossFit world! Check out Everyday Paleo for some great recipes.

REMINDER: We will be closed Friday November 12 through our Noon session on Monday November 15. Classes will resume at 5:15pm on Monday the 15th. Jenna and I will be attending the CrossFit Kids certification in Atlanta, GA for the weekend. (look for the CrossFit Kids program at Hoosier CrossFit in the near future!)

Mobility: Hips and Thoracic Prep

1000 m. Row
50 Thrusters (30,45)
30 pullups



“Work is not man’s punishment! It is his reward and his strength, his glory and his pleasure.” – George Sand

Mobility: Your Inside Psoas Bits

5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk

These are pictures from tonight’s On Ramp.  The workout included running, overhead squats, and tire flips. If you would like to get started with Hoosier CrossFit go to our Contact page and shoot us a message or give us a call!