Daily WOD – Apr 10, 2015
"Randy" Complete 75 power snatches for time (75/55#, NTE 60% 1RM) Hero Notes: This is one of CrossFit.com's first Hero WODs. It was created in honor of Randy Simmons, 51, a 27 year LAPD veteran…
Make Up Day – Apr 9, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Max height box jump then deadlift 5x4 (80%) Teams of 4 complete: 4 rope climbs,…
Daily WOD – Apr 8, 2015
Front Squat 6x3 (85%) Then 3 sets of max consecutive double unders Community Notes: Happy Birthday Dave and Dani!!
Daily WOD – Apr 7, 2015
"Angie" Complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats WOD Notes: Compare to 131007.
Daily WOD – Mar 6, 2015
Complete 5 rounds for time of: 2 complexes (185/115#) 200m run 1 complex =4 deadlifts, 3 hang power cleans, 2 push jerks; all unbroken Reminder: ICA's Party Outside the Box will be this Saturday at…
Football WOD – Apr 5, 2015
AMRAP in 14 minutes of: 10 slam balls (40/30#) 5 towel pull ups 2 power snatches (155/105#) WOD Notes: The scale for towel pull ups will be strict pull ups (banded or unbanded). We have…
Daily WOD – Apr 4, 2015
In teams of 4, complete for time: 4 rope climbs 150 wall balls (20/14# to 10/9') 150 sit ups 4 rope climbs 150 box jumps (24/20") 150 push ups 4 rope climbs 150 dumbbell power snatch (45/25#) 150…
April Schedule & Announcements
Mark your calendars for these important dates in April (and beyond!) Apr 2 - Stretching and Mobility with Coach Mark, 6:00pm Apr 10 - The 12:00pm class is cancelled for today. Sorry for any inconvenience! Apr 11 -…
Daily WOD – Apr 3, 2015
Max height box jump Then Deadlift 5x4 (80%)
Make Up Day – Apr 2, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "15.5" - 27-21-15-9 reps for time of row (calorie=1 rep), thrusters (95/65#) Bench Press 5x3…