CrossFit iQ

Monday 09/14/26

Huge congrats to everyone that did amazing things this past weekend!! Aliyah, Matt, Karen, Ashley, Sheyla and Ron competing at the Deka Fit event in Fort Lauderdale! Amy, Nichole and Tamara competing at the 9/11 Memorial Stair Climb CrossFit Challenge! And Kenni and Liew for completing the 9/11 Memorial Stair Climb in full gear! Extraordinary people doing extraordinary things!

Wod - Run n Push!

For Time and Load -

0:00 to 10:00
1600m Run For Time

10:00 to 20:00
Build to 5rep max Bench Press (5sets x 5reps)
*Rest as needed btwn sets.

R.E.D. Friday - 09/11/26

9/11 Tribute Wod - 343!

For Time - (40min. Cap)

100 Deadlifts @ 135/95
100 Power Cleans @ 95/65
100 Ground to Overhead @ 65/45
43 Burpees

“343” is a Tribute WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 09/11/2001 in the terrorist attacks on New York City.

Thursday 09/10/26

*Please Note - There will be no 8 or 9:15am classes today due to the Tower Climb. All other class remain the same.

*Flying Cow Tower Stair Climb - Meeting in parking lot at 7am. Start climb by 8am.

Firefighter Hero Wod - David Halderman

For Time -

5 Rounds

20 Wall Ball Shots @ 20/14
10 Power Cleans @ 135/95

Dedicated to Firefighter David Haldeman, FDNY, Squad 18, who was killed on September 11, 2001, during the attacks on The World Trade Towers.

Wednesday 09/09/26

*Please Note - There will be no 8 or 9:15am classes on Thursday 09/10 due to the Tower Climb. All other class remain the same.

Firefighter Hero Wod - Michael Del Valle Jr.

For Time -

5 Rounds

5 Squat Cleans @ 155/105
10 Box Jumps @ 24/20
50 Double Unders

This Firefighter Hero WOD is dedicated to Michael "Manny" Del Valle Jr., FDNY, Engine 5, who was killed on September 11, 2001. Manny climbed the stairs of the burning North Tower at the World Trade Center.

Tuesday 09/08/26

*Please Note - There will be no 8 or 9:15am classes on Thursday 09/10 due to the Tower Climb. All other classes remain the same.

Firefighter Hero Wod - Leon Smith Jr.

For Time -

20 Toes 2 Bar
20 Shoulder to Overhead @ 135/95
20 Handstand Push Ups
20 Overhead Squats @ “ “
20 Double Unders
18 Clean & Jerks @ “ “

This Firefighter Hero WOD is dedicated to Leon Smith, Jr., FDNY, Ladder 118, who was killed on September 11, 2001. Leon was the driver for Ladder 118, and was last seen driving across the Brooklyn Bridge towards the burning Towers. All 118’s firefighters were lost when the towers collapsed.

R.E.D. Friday 09/04/26

CrossFit Conference Park Wod -

For Time -

5 Rounds

200m Run
20 Air Squats
20 Push Ups
20 Alt. Lunges

Thursday 09/03/26

Wod -

For Time -

50 Overhead Squats @ 45/35
30 BR Barbell Box Step Ups @ “ “ @ 20”
200m Run
30 Overhead Squats @ 45/35
20 BR Barbell Box Step Ups @ “ “ @ 20”
100m Run

Wednesday 09/02/26

Wod - Two Hands!

10min. AMRAP -

50 Burpees to 6” Target
75 KB Swings @ 24/16
*Max Chest to Bar Pull Ups in Remaining Time.
*Two hand touch to 6” Target.

Tuesday 09/01/26

Wod - Heavy Day!

For Load -

Front Squats - 3-3-3-2-2-1-1
*Rest 2-3mins Between Sets.

Monday 08/31/26

Wod - Fight Gone Bad A Running!

For Reps -

3 Rounds

1min. Wall Ball Shots @ 20/14
1min. Sumo Deadlift High Pulls @ 75/55
1min. Box Jumps @ 24/20
1min. Push Presses @ 75/55
100m Run
*Rest 1min. Between Rounds