Make Up Day – Mar 12, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Open 15.2" - 3 min of 10 OHS (95/65#), 10 c2b pull ups, then 3…
ICA’s Newest Coach
We are excited to welcome EQ (Erin) as our newest coach at ICA! Some of you have already been coached by EQ as she has taken over the 4pm Friday class. Make sure to congratulate her next…
Daily WOD – Mar 11, 2015
"Fran" 21-15-9 reps for time of: thrusters (95/65#) pull ups WOD Notes: GET JACKED UP!! Compare to 140421.
Daily WOD – Mar 10, 2015
EMOM for 15 minutes of the complex: Hang power snatch, hang snatch (75% power snatch) Meat Notes: For anyone still interested in a cow share, please respond to the meat post by Thursday. ICA Kids: The…
Daily WOD – Mar 9, 2015
Complete 3 rounds for time of: 400m run 20 deadlifts (40% 1RM) 20 push ups Open Notes: Please make sure to enter your open scores on the games site if you haven't done so already!
Football WOD – Mar 8, 2015
Complete 6 rounds of the complex: 5 hang power cleans (185/115#) 7 front squats (185/115#) 3 push jerks (185/115#) WOD Notes: Each complex must be completed unbroken. You can drop the bar between the 6…
Daily WOD – Mar 7, 2015
Back Squat 3x20 (65% 1RM) WOD Notes: Ideally all 3 sets will be performed at the same weight. This is a ridiculously hard task to accomplish and should be reserved for advanced squatters. Some scaling…
Daily WOD – Mar 6, 2015
"Open 15.2" = "Open 14.2" Take 3 minutes to complete 2 rounds of: 10 overhead squats (95/65#) 10 chest to bar pull ups If you finish both rounds then Take an additional 3 minutes to complete…
Make Up Day – Mar 5, 2015
Snow update: MOGA is cancelled for tonight, but we plan to open the gym for the regularly scheduled hours. Route 23 near us is plowed but still snowy. Please drive carefully if you choose to come…
Meat!
The next beef order will be here in about 6 weeks! For those of you who don't know, ICA has a good relationship with a farmer who raises his own grassfed beef on a small…