Daily WOD – Mar 4, 2015
Complete 4 rounds for time of: 15 front squats (135/95#) 15 floor wipers (135/95#) 15 bar over burpees
March Schedule & Events
Mark your calendars for these important dates in March! Mar 5 (Wed) - Stretching and Mobility with Coach Mark, 5:30-6:00pm. (Note time change for this week only!) Mar 14 (Sat) - FREE Handstand Clinic with local gymnastics…
Daily WOD – Mar 3, 2015
Partner Interval AMRAP in 12 minutes of: 7 KB swings (70/53#) 10 yd sliders 7 box jumps (24/20") 10 yd sliders
ICA Kids!
We're now opening registration for the next ICA Kids sessions! ICA Kids sessions are five weeks long, taught in the same structured environment you’re used to and are led by Karen (Sarge). Due to the popularity…
Daily WOD – Mar 2, 2015
Overhead Squat 5x5 (75%) Then 5x8 hang muscle snatches (30% 1RM power snatch) Apparel Notes: As of Monday all the remaining ICA gear is up for grabs. If we run out and there is enough…
Football WOD – Mar 1, 2015
AMRAP in 9 minutes of: 9 box jumps (30/24") 12 ring dips 15 KB swings (70/53#) Community Notes: Happy Birthday to Patrick M. and Alyson!!
Daily WOD – Feb 28, 2015
20 zurcher deadlifts (25% 1RM deadlift) then Deadlift 5x8 (75%) Open Notes: Remember to submit your score on the games site! If you missed Friday and are signed up for the open, feel free to…
Open WOD – Feb 27, 2015
"Open 15.1" AMRAP in 9 minutes of: 15 toes to bar 10 deadlifts (115/75#) 5 power snatches (115/75#) then immediately into 6 minutes to find: 1 rep max clean and jerk WOD Notes: For anyone…
Make Up Day – Feb 26, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete as many reps as possible in one minute of each: power cleans (60%), push…
Daily WOD – Feb 25, 2015
Bench Press 5-5-5-5-5 Then 50 inverted barbell rows NFT WOD Notes: Compare bench press to 140402.