CFH

CFH Comp TeaM sEASON rEcAP

We are so proud of our competitors this season (and every season). When you see Hana Machover, Megan Wall, Ryan Grantham, Austin Clark, Laura Diebold, Mike Vigorita, Britt Priddy, Matt Davidow, and Candace Rubenstein around the gym, congratulate them on all their hard work and a very successful season after a year of hardship and … Read more

Small Group Body Comp Coaching

What is IA’s Body Composition for Performance Program? What: Initial Meet: In Body + Performance Goal-Setting + Strength or Conditioning Test-In Weekly Work: 3 Days of Strength or Conditioning Programming + Nutrition Habit Focal Points for Individual Performance Goals Assess Progress: In Body + Strength or Conditioning Test-Out  When:   June 5th – July 25th (7 … Read more

Box Squats

Check out Coach Kelsea and her Box Squat video. What a great movement for the posterior chain! If you are looking to step up your squat game and add load to your squat the Box Squat is a great movement. The box squat can always be used for athletes with mobility issues, depth problems or … Read more

Capacity for a Cause

Capacity for a Cause is LIVE: Click HERE Calling athletes of all ability levels to throw down for a good cause! Capacity for a Cause is the first of our annual competition for Community of Strength Project. Your registration fee will go directly towards supporting Community of Strength Project, so we can continue to provide free fitness … Read more

Golf Tournament

The Community of Strength Project 2021 Golf Tournament is on, friends! When: Monday June 28th Where: Compass Pointe Golf Courses9010 Fort Smallwood RoadPasadena MD, 21122 Time: Registration 8:00am, Tee Off 9:00am Get your friends together or sign up as a single below for a fun day and a good cause! Foursome/Twosome/Single Foursome $617.00 USDTwosome $312.00 … Read more

The Dumbbell Curtis P

The Dumbbell Curtis P is a great total movement that we will throw in workouts. Check out our video demo where we go over proper form and technique when doing the Curtis P.

Lift off is back!

Coach Laura’s current Olympic Lifting Cycle will be wrapping up on May 6th and we are bringing back the Lift Off! This is a mock Olympic Lifting Meet to close out the cycle. Athletes in Oly will be participating but we will also open it up to all IA members!  Mark your calendars for Friday May 7th … Read more

Our Post Open Cycle is…

Push Press, Single Leg Work, Pull/Muscle up track Training Cycle Dates: M 4/5/21 – 5/31/21 (8 weeks plus Test Week) Goals: Improve Pulling Strength for Pull ups or Muscle ups.  Become stronger with a vertical press and technique with the push press.  Focus on single leg work in the middle of the week to correct imbalances.  **This … Read more

Attention IA Members

Please login to ZenPlanner to reserve your spot in class or for open gym. Please only reserve one spot per day and un-reserve at least one hour before the start of class if you won’t be able to attend. Workouts for our Workout of the Day, DRIVE, GarageFit, and Demand can be found on sugarWOD. … Read more

SugarWOD Tracks

Logging into SugarWOD this week you’ll see a new track: GarageFit. GarageFit is going to be the at home version of our Workout of the Day. If you have minimal equipment you should be able to hit this at home; swapping barbells for KBs or DBs. This will give our at home athletes a track to … Read more

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