Daily WOD – May 18, 2015
"Core Gone Bad" Complte 3 rounds of 1 minute at each station: row (1 cal = 1 rep) walking lunges (53/35#) Russian twists (45/25#) power cleans (135/95#) farmer's carries (106/70#, 5 yds = 1 rep) Rest…
Football WOD – May 17, 2015
Complete 12-9-6-4 reps for time of: thrusters (135/85#) KB swings (70/53#) strict pull ups
Daily WOD – May 16, 2015
With a partner complete 11-10-9-8-7-6-5-4-3-2-1 reps for time of: power snatch (115/75#) box jumps (30/24") pull ups burpees WOD Notes: Partners will alternate sets fully completing one movement before moving to the next. Ex: John…
Daily WOD – May 15, 2015
Overhead Squat with a 5 second pause 1-1-1-1-1-1-1 Then 5x5R/5L overhead walking lunges (30-50% 1 RM) Community Notes: Happy Birthday Adam and Justin!!
Make Up Day – May 14, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 10-8-6-4-2 reps for time of front squats (225/135#), burpee box jumps (24/20"). 1 rope…
May/June Schedule & Events
Mark your calendars for these important dates in May and June! May 23 - Summer Saturday schedule in effect. (For the rest of the summer we'll have 7:30 Open Gym, 8:30 and 9:30am classes. No…
Daily WOD – May 13, 2015
Complete 2 rounds for time of: 800m run 10 muscle ups 50 push presses (75/45#) Community Notes: If you don't have a 2015 Goals Card on our bulletin board, make a point to fill one out…
Daily WOD – May 12, 2015
Sumo Deadlift 6x2 (90%, 3 second eccentric) Then 2 x 80 yd prowler push (heavy) Apparel Notes: We have some baby blue (last year's) ICA hoodies on sale for $20 a piece. Size L and XL!
Daily WOD – May 11, 2015
Complete 50-40-30-20-10 reps for time: KB swings (53/35#) sit ups
Football WOD – May 10, 2015
Complete 4 rounds for time of: 25 double unders 25 DB power snatches (65/40#) 25 ball slams (40/30#)