Make Up Day – Dec 4, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "J.T." 21-15-9 reps for time of HSPU, ring dips, push ups 8x3 rack pulls (85%…
Daily WOD – Dec 3, 2014
Every other minute for 20 minutes complete: 3 back squats (75% 1 rep max) Then complete 30-20-10 reps for time of: hollow rocks banded good mornings Reminder: We are collecting donations for our annual Holiday…
Daily WOD – Dec 2, 2014
“The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes: Only…
Daily WOD – Dec 1, 2014
AMRAP in 10 minutes of the ascending ladder by 2's: 2 overhead squats (95/65#) 2 burpee box jumps (16/12") 4 overhead squats (95/65#) 4 burpee box jumps (16/12") 6 overhead squats (95/65#) 6 burpee box…
Football WOD – Nov 30, 2014
Max reps Ground to Overhead (135/95#) in 60 seconds Rest 60 seconds Max reps ground to overhead (155/105#) in 60 seconds Rest 60 seconds Max reps ground to overhead (185/125#) in 60 seconds Rest 60…
Daily WOD – Nov 29, 2014
Rack Pulls 8x3 (85% 1RM deadlift, 5") Then 3 rounds NFT: 3 weighted pull ups (53/26#) 5 strict pull ups 7 kipping pullups Each set of pull ups (15 reps per set) must be unbroken.…
Daily WOD – Nov 28, 2014
"J.T." 21-15-9 reps for time of: handstand push ups ring dips push ups WOD Notes: The prescribed HSPU will be strict. The sub for HSPU will be barbell shoulder presses at 65% of your 1…
Daily WOD – Nov 27, 2014
Today’s WOD is… OPEN GYM! Join us between 7:30am and 10am for Open Gym. This means you can do any workout you want! If you need some inspiration, here are a few ideas: Try our “House WOD”- The…
Daily WOD – Nov 26, 2014
Schedule update: The 6pm and 7pm classes are cancelled tonight, due to low (no) registration. The 4:00pm and 5:00pm are still on! Partner Interval AMRAP in 12 minutes of: 5 knees to elbow 7 KB sumo…
Holiday Adopt-a-Family
As many of you remember, for the last two years the ICA community has generously participated in the Kelly Anne Dolan Memorial Fund Adopt-a Family Program. As part of this program, we collect gifts and gift cards…