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Hey Hey It’s Our Birthday!

Hey Hey It’s Our Birthday!


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Today is officially one year since we opened our doors! So much has changed in the past year, and we have you to thank! It’s been a crazy busy year, but easily the best one ever! So THANK YOU!

How This Madness Started

Icehouse started as a “hey we should open a gym!” I had been doing the long distance thing between Minneapolis and Fargo for about 2 years, and was looking to move north at some point.  Sara & I were competing together in St. Cloud one weekend when we threw out this crazy idea.  That week my current employer announced they were going to be going through a massive “restructuring,” so my job was potentially going to be eliminated.  At that point I called Sara and set up a meeting to see if that crazy gym talk was really a possibility.

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We agreed that it would be awesome, and we should totally try to do it.  I’d take the business side, and she’d take the programming/head coach duties.  It was perfect…so long as she could move with me to Fargo….so we moved forward!  That was in October, by December I had a new job lined up, we had an affiliate and just needed to find a location.  Three realtors, many visits later we couldn’t find what we wanted in the downtown area (that we could afford at least!).  So on a whim Sara checked Craiglist, and we found this gem (tucked away and all Dojo’d up!)

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So we moved North, where we knew about 5 people (if that), and we opened up the doors and hustled and hoped for the best!  The first few months were a lot of nights with just the 3 of us WODing, and planning on what we could do to get the word out. Was A LOT quieter in those days!  WODing is great and all, but as you all know WAY more fun with friends!

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While we are still small in the grand scheme of things, our community is nothing short of amazing!  We have loved getting to know each of you, and watch you grow as athletes and overall badasses 🙂  You’ve set big goals, and crushed them!  The open has been such an awesome display of what you have all worked so hard for!  We’ve had so many of the feels the past year, and especially the past 4 weeks watching so many of you do what you didn’t think you could!  We are so proud of you all!

It’s been 1 year of awesome, 2 expansions, lots of fun events and so many awesome memories and friendships made.  We are so incredibly glad we made the leap and moved north to open Icehouse and meet all of you wonderfully amazing people, and our lives are so much richer with you all as a part of it!

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THANK YOU!

Coach Shoe

How to Use Open Gym

How to Use Open Gym

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We are slowly starting to see attendance pick up at our open gyms which is awesome, but for those of you who may not have used them or have any idea of what to do with that time, here are a few ways you can use them.

Make Up a Past Workout

If there was a workout posted that you couldn’t make, this is an awesome way to get that workout made up.  This is probably the easiest application of open gym but definitely a great one!

Work on your GOATS

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(Yes this is a goat…but not the kind we’re talking about)

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely.  It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility.  The only way to attack your goat is to work on it! Maybe you are trying to get that first double under, or string some pull ups together.

This is my personal favorite use of open gym, simply because I can tackle a few at a time if I so choose.  There is always at least 1 of us coaches at open gym to help you choose which goats to tackle, or if you already know which ones you have your eyes set on, we can give you the appropriate progression to take you to the next level on those movements.  Spoiler Alert: at least one of your goats will inevitably show up in the open….so destroy those goats and move on the next ones!

Olympic Lifts

This is a great time to hone in your technique on your OLY lifts.  If you plan to work on these make sure you let one of the coaches know so we can help you make the appropriate adjustments to move you in the right direction.  We’ll even give you a few accessory lifts to take your lifts to the next level.  We have also added in Barbell Basics on Tuesday nights that will serve the same purpose, but be more structured.

Accessory Work

Maybe you miss some of those lifts from your Globo Gym days, or maybe you want to target that one muscle that actually isn’t sore this week; this is a great time for that as well.  Bench press is often one we see people add back in during open gym, and that is great!  I personally have been adding in some strict dips as well as back extensions on the GHD to work some of those muscles that need a little extra love.

Mobility
Mobility is key

Mobility is such a big piece of the pie that so many of us often neglect.  This can be worked in with basically any of the above, or is a great use of the hour on its own as well. Grab a foam roller, lacross ball, the tiger tail, voodoo band, resistance bands, etc and start working that mobility!  Listen to your body, it’ll tell you where you need to focus. If you aren’t sure just about all of us would benefit from some good ol’ fashion shoulder, wrist, and thoracic mobility work.  If you don’t recognize half of that list, than come in for open gym so we can show you all the goodness!

Keep kickin’ a$$!

Coach Shoe