Make Up Day – Nov 19, 2015
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are: Run 2 miles then muscle up work Push Press 6x3 (80%) then 5x10 squatless…
Schedule & Event Highlights
Mark your calendars for these important dates in Nov/Dec/Jan! Mon 11/23 - ICA's first 5:15am class offering! We are expanding our schedule and will now offer 5:15am classes on M, W, and F! Thurs 11/26…
Daily WOD – Nov 18, 2015
Complete 3 rounds for time of: 10 power snatches (135/85#) 20 ring push ups 100 double unders WOD Notes: This workout is fairly shoulder intensive. If your shoulders feel tight from C2B's in yesterday's WOD, consider…
Daily WOD – Nov 17, 2015
AMRAP in 11 minutes of: 7 chest to bar pull ups 7 box jump overs (24/20")
Daily WOD – Nov 16, 2015
Back Squat 20 rep max Then Bulgarian split squat 5x5 R/L (30% 1RM back squat) WOD Notes: The goal today is a very intense volume day of squatting. It is worth noting that if you…
Football WOD – Nov 15, 2015
Complete 3 rounds for time of: 15 DB thrusters (50/30#) 15 slam balls (40/30#) 15 burpees 15 double unders WOD Notes: Feel free to scale DB thrusters up or down in weight if there is…
Daily WOD – Nov 14, 2015
Push Press 6x3 (80%) Then 5x10 squatless wallballs (as heavy as possible to as high as possible) WOD Notes: The emphasis today is speed through a press. Try to lift 80% with the intent of…
Holiday Adopt-a-Family!
It's time for one of our favorite ICA traditions of the year - the Kelly Anne Dolan Memorial Fund Adopt-a Family Program. For the last 3 years, the ICA community has generously participated in this program,…
Daily WOD – Nov 13, 2015
Run 2 miles. Then take the remaining time to work toward muscle ups. WOD Notes: We can work everything from stringing multiple muscle ups together to banded transitions to ring dips. Just keep getting stronger! …
Make Up Day – Nov 12, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Back Squat 1-1-1-1-1-1-1 (3s pause) then 5x5 good mornings (50% 1RM pause squat) With a…