Football WOD – Dec 21, 2014
Complete 7 rounds: 3 deadlifts 3 power cleans (touch and go) This is a barbell complex meaning you must complete all 6 movements without letting go of the bar or resting on the ground. Work…
Daily WOD – Dec 20, 2014
“ICA’s 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…
Daily WOD – Dec 19, 2014
Push Press 6x5 (75%) Then 20 wall handstand press ups NFT Community Notes: Happy Birthday Chloe!!
Make Up Day – Dec 18, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Front Squat 8x3 (80%) then take 10 minutes to work on muscle ups Complete for…
Daily WOD – Dec 17, 2014
Complete 4 rounds each for time of: Row 250m 15 thrusters (75/55#) 10 burpees Rest between rounds.
Daily WOD – Dec 16, 2014
Deadlift 6x2 (hold for 5 seconds on the knee cap when lowering) Then Max double unders in 5 minutes. Note: During the evening classes we will have a massage therapist (possibly 2) who come highly…
Daily WOD – Dec 15, 2014
Complete 3 rounds for time of: 30 KB swings (70/53#) 20 toes to bar 3 rope climbs WOD Notes: Remember to bring those climbing socks!
Football WOD – Dec 14, 2014
Complete 5 rounds for max reps in 1 minute of: Right arm KB power clean and push press Left arm KB power clean and push press KB good mornings Community Notes: Happy Birthday Joanna!!
Daily WOD – Dec 13, 2014
WOD Notes: Last weekend both classes were full by Friday afternoon and neither class was full on Saturday morning. Both classes are full right now! Please only sign up in advance if you are committed…
Daily WOD – Dec 12, 2014
Front Squat 8x3 (80% 1RM) Then take 10 minutes to work on muscle ups (consecutive, ring dips, transitions, strict pull ups etc)