Open Gym – Oct 4, 2018
Come in between 4:30 and 7:00 pm for Open Gym. You can use this time to work on anything you like! Schedule Notes: Coach Kehl will be holding CFE at 5:30 am and Amy will…
Daily WOD – Oct 3, 2018
Back Squat 5-5-5-5-5 Then 3x20 Glute bridges (40% 5RM back squat) WOD Notes: Compare to 180306. Nutrition Notes: Day 24/40. Many CrossFit athletes (including several at ICA) follow the Renaissance Periodization ("RP") diet. RP was…
Daily WOD – Oct 2, 2018
With an 18 minute running clock, complete: 2000m run Then with the remaining time AMRAP: 8 hang power snatches (95/65#) 10 push ups WOD Notes: Pick a hang power snatch weight that can be completed…
Daily WOD – Oct 1, 2018
Complete 5 rounds for time of: 10 Deadlifts (225/155# NTE 65% 1RM) 15 Ring rows 50 Double unders Nutrition Notes: Day 22/40. Omega-3 is a fatty acid that's found in high amounts in fish and…
Football WOD – Sep 30, 2018
Complete 3 rounds, each for time of: 15 Box jumps (24/20") 30 Russian KB swings (70/53#) 400m Run Rest 3 minutes between rounds. Nutrition Notes: Day 21/40. Sugar 401. High glycemic carbs aren't always bad.…
Daily WOD – Sep 29, 2018
Every minute for 30 minutes complete the complex: Power Clean + Hang Power Clean (2+1) WOD Notes: Today is a heavy OLY form day. You'll complete the complex of 2 power cleans and 1 hang…
Daily WOD – Sep 28, 2018
Complete 2 rounds for time of: 50/35 Cal row 30 handstand pushups 30 back squats (155/105#) WOD Notes: The handstand push up sub for today can either be wall climbs (12 reps) or DB push…
Open Gym – Sep 27, 2018
Come in between 4:30 and 7:00 tonight for Open Gym! You can work on anything you like including a workout from the last week: Bench Press 10-8-6-4-2 then cash out card Run 5000m AMRAP in…
Daily WOD – Sep 26, 2018
Complete 15 rounds for time of: 2 muscle ups 10 wallballs (20/14# to 10/9') WOD Notes: The scale for muscle ups today will be 5 pull ups and 5 push ups. Nutrition Note: Day 17/40.…
Daily WOD – Sep 25, 2018
Front Squat 5x8 (70%) Then 50 pistols NFT Community Note: Congratulations to Coach Kehl on the birth of his daughter Bridget Elizabeth! Nutrition Note: Day 16/40. What is inflammation? Inflammation is the body's attempt to heal…