First Ever ICA Power Meet/Chili Cook Off
Here is the info you've been waiting for! On January 23, we'll be holding an in house powerlifting competition and chili cook off. The details are below: What: Power lifting as a sport consists of…
Make Up Day – Jan 7, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Back Squat 5-5-5-5-5 then 10 high box jumps "Partner Eva" - 5 rounds for time…
Daily WOD – Jan 6, 2016
Complete for time: 15 thrusters (135/85#) 9 muscle ups 12 thrusters (135/85#) 7 muscle ups 9 thrusters (135/85#) 5 muscle ups WOD Notes: Pick a thruster weight that will allow you to finish each round…
Daily WOD – Jan 5, 2016
Deadlift 2-2-2-2-2 Then 5x10 Romanian deadlifts (50% 2RM) Community Notes: Happy Birthday Caba!
Daily WOD – Jan 4, 2015
Complete 30-20-10 reps for time of: box jumps toes to bar power clean and jerks (95/65#) WOD Notes: The goal of this workout is to take about 12 to 20 minutes. Feel free to cut…
Football WOD – Jan 3, 2016
Complete 4 rounds for time: 6 dumbbell power snatch - right 20 yard overhead DB carry - right 12 burpees 6 dumbbell power snatch - left 20 yard overhead DB carry - left 12 burpees…
Daily WOD – Jan 2, 2015
"Partner Eva" 5 rounds for time of: 800m run 30 KB swings (70/53#) 30 pull ups WOD Notes: Partners must combine to complete Eva. You can break up the work any way you like but…
Daily WOD – Jan 1, 2015
Back Squat 5-5-5-5-5 Then 10 high box jumps
Daily WOD – Dec 31, 2015
“Last Chance” New Year’s Eve Open Gym WOD Notes: Today is the last chance to knock some 2015 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want! …
Daily WOD – Dec 30, 2015
Tabata: Double unders Ring rows 10 yd shuttle run Slam balls (40/30#) Skill: Toes to bar Beginner - 20 attempts Intermediate - 5x5 Advanced - 5x15 WOD Notes: Tabata is a style of workout that…