Make Up Day – Aug 13, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Nate" - AMRAP in 20 minutes of 2 muscle ups, 4 HSPU, 8 KBS (70/53#)…
ICA Fall Nutrition Challenge – 2015!
Every September, ICA hosts a Fall Nutrition Challenge. This year we're spicing things up! Instead of the typical 4 weeks, our Fall Nutrition Challenge will be 6 weeks long! Also, we're bringing in an outside nutritionist to teach ICA about…
Daily WOD – Aug 12, 2015
"Chelsea" EMOM for 30 minutes: 5 pull ups 10 push ups 15 air squats WOD Notes: This is a CrossFit benchmark WOD, and it's the first time ever we're doing it at ICA! It's a…
Daily WOD – Aug 11, 2015
Complete for time: Run 2x800m Rest 3 minutes after each Run 2x400m Rest 2 minutes after each Run 2x200 Rest 1 minute between
Daily WOD – Aug 10, 2015
“The Bear” Bear Complex 7-7-7-7-7 WOD Notes: The bear complex is a barbell progression consisting of power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The…
Football WOD – Aug 9, 2015
EMOM for 15 minutes complete: 2 power cleans (80% 1RM) 10 double unders (20 advanced) Community Notes: Happy Birthday Tom S!!
Daily WOD – Aug 8, 2015
Back Squat 6x3 (85%) Then 20 weighted seated box jumps NFT Community Notes: Happy Birthday Rod!
Daily WOD – Aug 7, 2015
"Nate" AMRAP in 20 minutes of: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: This is a heavy and high skill metcon during which the goal is to go at…
Make Up Day – Aug 6, 2015
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Split Jerk 8x1 (80/85/90/95%) then 15 manmakers NFT "31 Heroes" AMRAP in 4 minutes of…
Meat!
We are putting another meat order in to our farmer this week. This all started with us trying to get our hands on some quality affordable grassfed beef. As our farmer has expanded his farm…