Daily WOD – Jul 9, 2014
Complete 3 rounds for time of: 40 double unders 20 pistols 40 double unders 5 shoulder to overhead (205/125#, NTE 80%) Community Notes: Happy Birthday to Moira and Lil OMC (Aiden)!! Announcement: We are happy to…
Last chance to vote!
Our ICA anniversary celebration and annual fundraiser is a month away! #getjackedup! As always we'll WOD in the morning, followed by an ICA sponsored stink-and-drink including pig, pizza, beer, and other treats. It's guaranteed to be our…
Daily WOD – Jul 8, 2014
For time complete: 500m row then 21-15-9 reps of: burpees russian twists (25/15#) then 200m shuttle run (8x25yds)
Daily WOD – Jul 7, 2014
Back Squat (5 sec pause) 2-2-2-2-2-2 Then Tabata Box Jumps (32/24")
Football WOD – Jul 6, 2014
Complete 10 rounds for time of: 3 deadlifts (315/205#, NTE 75%) 6 ring dips 9 toes to bar Community Notes: Happy Birthday Natalie!!
Daily WOD – Jul 5, 2014
Clean 1-1-1-1-1-1-1 Then 5 legless rope climbs NFT WOD Notes: Compare to 131016.
Daily WOD – Jul 4, 2014
"Partner Bar Mile" 400m run (65/45#) 50 back squats (65/45#) 50 front squats (65/45#) 50 overhead squats (65/45#) 400m run (65/45#) 5o shoulder press (65/45#) 50 push press (65/45#) 50 push jerks (65/45#) 400m run…
Make Up Day – Jul 3, 2014
Come in between 4:30 and 7:30 today to make up one of the last 6 workouts. This week the choices are: Push Press 2-2-2-2-2-2 then 15 front levers NFT Run or Row 5k Barbell complex…
Daily WOD – Jul 2, 2014
Overhead Squat 1-1-1-1-1-1-1 Then 3x1o heavy KB swings WOD Notes: Compare OHS to 131207.
July Schedule & Announcements
Mark your calendars for these important dates in July and August: July 3: Stretching and Mobility (Moga) with Coach Mark, 6:00-6:30 p.m. July 4: All afternoon classes are cancelled, but we've added a 10:30am class.…