Make Up Day – Dec 11, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Push Jerk 1-1-1-1-1-1-1 then 5x8 hang snatch high pull Complete for time 100 wallballs (20/14#…
Daily WOD – Dec 10, 2014
Complete for time: 25 sit ups 25 toes to bar 25 evil wheels 25 hollow rocks 25 Russian twists (45/25#) 25 second L-sit hold 25 banded good mornings 25 butterfly abmat sit ups (GHD advanced)…
Thank You ICA!!
ICA, you are amazing. There will be 2 very happy families this holiday season thanks to your generosity! In addition to the clothing and toys shown above, we have gift cards totaling over $200/child. You remind us…
Daily WOD – Dec 9, 2014
“Air Force WOD” Complete for time: 20 thrusters (95/65#) 20 sumo high pulls (95/65#) 20 push press (95/65#) 20 overhead squat (95/65#) 20 front squat (95/65#) You must complete 4 burpees at the start of…
Functional Movement Screens Now Available!
Movement matters! Good movement quality is essential to reducing the risk of injury and reaching optimal levels of performance. The Functional Movement Screen (FMS) is a systematic screening tool that is used to identify limitations and asymmetries in…
Daily WOD – Dec 8, 2014
Hang Power Snatch 8x3 (75% power snatch) Then 30 partner medball tosses (underhand) Reminder: Tomorrow (Monday) is the last day to bring in gifts/donations for our families in need! Envelopes for cash or gift cards…
Football WOD – Dec 7, 2014
Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB Thrusters (50/30#) Bar Muscle Ups Row (1 cal = 1 rep) Burpees
Daily WOD – Dec 6, 2014
Complete for time: 100 wall balls (20/14# to 10/9') 50 deadlifts (155/105#) 25 chest to bar pull ups 50 box jumps (24/20") 100 double unders WOD Notes: There will be a 25 minute cap on this workout, so please choose…
Daily WOD – Dec 5, 2014
Push Jerk 1-1-1-1-1-1-1 Then hang snatch high pulls 5x8
December Schedule & Events
How is it December already??? It's a busy month at ICA; mark your calendars for these important dates! Dec 4 (Thurs) - Stretching and Mobility with Coach Mark, 6:00pm Dec 8 (Mon) - Last day…