Daily WOD – Sep 24, 2018
AMRAP in 20 minutes of: 5 right-arm Turkish get ups (35/20#) 2 rope climbs 5 left-arm Turkish get ups (35/20#) 1 minute plank hold WOD Notes: Today's workout is a slower moving metcon; your focus…
Football WOD – Sep 23, 2018
Sofia throwing some DB's overhead! AMRAP in 15 minutes of: 5 hang power cleans (185/115#) 7 pull ups 9 box jumps (24/20") WOD Notes: The HPCs should be challenging, yet unbroken for the first several…
Daily WOD – Sep 22, 2018
"The ICA 5k" Run 5000m (for time) WOD Notes: Don’t you cherry pick, you bums. This benchmark comes around only once a year, and it's going to be a beautiful day for a run! Anyone…
Daily WOD – Sep 21, 2018
Bench Press 10-8-6-4-2 Then Cash out Community Notes: Happy Birthday Kelly G! Nutrition Note: Day 12/40. What is gluten and why are we avoiding it? Gluten is a family of proteins found in grains like…
Open Gym – Sep 20, 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: Complete for time in any order: 1600m run, 100 wallballs, 100…
Daily WOD – Sep 19, 2018
AMRAP in 12 minutes of: 6 front squats (165/110#) 12 toes to bar Nutrition Notes: Day 10/40. Congrats ICA, we’re 25% of the way through our challenge! For those who have been adhering to their…
Daily WOD – Sep 18, 2018
Complete 40-30-20-10 reps for time of: Push ups Double unders (2x reps) WOD Notes: Banded push ups or push ups to an elevated position or cutting the reps in half are all valid ways to…
Daily WOD – Sep 17, 2018
Partner Interval Complete 10 rounds for time of: 25/15 Cal row 10 Thrusters (95/65#) 10 Pull ups WOD Notes: In this workout, one partner will complete a full round while the second partner rests. Then…
Football WOD – Sep 16, 2018
Complete 12,9,6,3 reps for time of: Power cleans (185/115#, NTE 80%) Burpees Ring dips Nutrition Notes: Day 7/40. What do you do when you’re hungry but it’s not time for your next meal? One thing…
Daily WOD – Sep 15, 2018
Deadlift 2-2-2-2-2 Then 4 x 15 Romanian deadlifts (40% 2RM deadlift WOD Notes: Compare to 170913. Online Store Notes: We've added a car decal and an aluminum water bottle to our online store! Check out…