Daily WOD – Jun 10, 2016
Hang Power Snatch 1-1-1-1-1-1 Then AMRAP in 3 minutes of tire flips WOD Notes: Anyone who does not want to go overhead can switch this to a hang power clean max.
Make Up Day – Jun 9, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 3 rounds for time of 21 cleans (95/65#), 21 box jumps (24/20"), 400m run Back…
Daily WOD – Jun 8, 2016
4x800m run Then 3x max consecutive weighted pull ups (45/25#) WOD Notes: We will start a run every 8 minutes. If you are not fond of running, rowing is an option as is cutting back…
Daily WOD – Jun 7, 2016
AMRAP in 8 minutes of: 5 thrusters (135/85#) 10 toes to bar rest 5 minutes then AMRAP in 8 minutes of: 10 burpees 1 rope climb WOD Notes: The goal on the first AMRAP is to…
31 Heroes & 5th Anniversary Celebration!
On Saturday August 6, ICA is turning 5! For the 6th year in a row, we'll host the 31 Heroes WOD in honor of the 30 Americans and one military K9 who lost their lives on August 6, 2011,…
Daily WOD – Jun 6, 2016
Rack Pull off 3" 5-5-5-5-5 Then 50 banded good mornings NFT Meat Notes: Just a reminder that you have until Tuesday night at 8:00 to place your order for pork, beef or chicken. You can…
Football WOD – Jun 5, 2016
Complete 3 cycles of 7-5-3 reps for time of: push presses (155/105#) ring dips front rack lunges (155/105#, each leg) Rest 2 minutes after each cycle. WOD Notes: Compare to CFFB on 160512. Community Notes: …
Daily WOD – Jun 4, 2016
Back Squat 2-2-2-2-2-2 Then 50Rt/50Lt sledge hammer swings Community Notes: Happy Birthday Payton!
Beef!
It's time for another ICA meat order! Some of you may not know that we have a good relationship with a small family run farm in rural Lancaster called Rineer Family Farms. Three to five…
Daily WOD – Jun 3, 2016
Complete 3 rounds for time of: 21 cleans (95/65#) 21 box jumps (24/20") 400m run Reminder: Physical Therapist Jon Herting will be at the gym tomorrow (Saturday) during gym hours to work on athletes. If…