Daily WOD – Jan 17, 2014
Snatch 8x1 (2 sets each at 80, 85, 90 and 95% 1RM) Then 100 banded good mornings NFT Reminder: If you are planning on attending the ICA swim WOD next Sunday, 1/25 please be…
ICA Kids!
Finally! ICA Kids is coming in two weeks! ICA Kids sessions are taught in the same structured environment you’re used to and are led by Karen (Sarge). Each ICA Kids session is five weeks long, and classes are…
Daily WOD – Jan 16, 2014
Complete 12-10-8-6-4-2 reps for time of: Cluster (135/95#) Handstand push ups KB swings (70/53#)
Make Up Day – Jan 15, 2015
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Sumo deadlift 5x2 (90%) then 30 drop box jumps NFT Max reps in 3,…
CrossFit Open Registration Starts Thursday!
Even if you’re new to CrossFit, chances are you’ve heard of the “Open.” The 2015 CrossFit Open season is upon us!! Read below to learn more about the Open and how you can get involved.…
Daily WOD – Jan 14, 2015
Back Squat 5x2 (90%) Then 3 x 50 yd prowler push (50% 1RM back squat)
Daily WOD – Jan 13, 2015
Complete 10 rounds for time of: 5 Turkish get ups Rt (53/35#) 5 Turkish get ups Lt (53/35#) 5 strict pull ups (53/35#)
Daily WOD – Jan 12, 2015
AMRAP in 8 minutes of: 5 power snatches (115/75#) 7 front squats (115/75#) 9 toes to bar
Football WOD – Jan 11, 2014
Complete for time: 30 bodyweight back squats (NTE 75% 1RM, taken from floor) 200m shuttle (25 yd) 30 burpees
Daily WOD – Jan 10, 2014
Complete max reps in 3 minutes, 2 minutes, and 1 minute at each of the following stations: double unders box jumps wallballs (20/14# t0 10/9') WOD Notes: Feel free to complete this workout at open…