Thank You!
Thanks so much to our ICA family for giving us the gift card this summer that made this equipment purchase possible! We have wanted this gear for a long time and we can finally bring…
Daily WOD – Oct 17, 2014
"Mary" AMRAP in 20 minutes of: 5 handstand push ups 10 pistols 15 pull ups WOD Notes: There will be extensive scaling options available so don't shy away from this one! Community Notes: Moira is…
Make Up Day – Oct 16, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Rack Jerk 1-1-1-1-1-1-1 then max rope climbs in 3 minutes Complete 4 rounds each for…
Daily WOD – Oct 15, 2014
Row 4k (5k advanced) While waiting for a rower, work on strongman skills: Yoke carries Stone/Keg to shoulder Reverse Hyper WOD Notes: Due to rower quantities, we will forgo a warm up for the first…
Daily WOD – Oct 14, 2014
15 box jumps NFT (high) Then Back Squat 8x2 (85%) Community Notes: Happy Birthday Dan E!!
Daily WOD – Oct 13, 2014
Tabata: hang power cleans (95/65#) push ups back squats (95/65#) sit ups Total reps will be recorded. Nutrition Challenge Winners! This year's nutrition challenge saw quite a few repeat participants as well as some brand…
Football WOD – Oct 12, 2014
Complete 9 rounds for time of: 5 thrusters (155/105#, NTE 70% 1RM) 5 weighted pull ups (25/15#) WOD Notes: WOD from CFFB 141004. There are 14 people signed up for tomorrow's class. There will be a 50…
Daily WOD – Oct 11, 2014
Complete 4 rounds, each for time of: 250m row 20 squats 15 sit ups 10 push ups 5 pull ups
Daily WOD – Oct 10, 2014
Rack Jerk 1-1-1-1-1-1 Then Max rope climbs in 3 minutes WOD Notes: All 6 sets must be within 30% of your 1 RM. Compare to 140208. Compare rope climb to 130708. Don't forget your socks!…
Make Up Day – Oct 9, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Partner Kelly" - 5 rounds for time of 400m run, 30 box jumps, 30 wallballs…