Open Gym – Aug 16, 2018
Come in between 4:30 and 7:00 for Open Gym. You can work on anything you'd like including a workout from the last week: Complete for time 500-100m row, 5-1 clean and jerks. Bench Press 5x10…
Daily WOD – Aug 15, 2018
Back Squat 5x5 (75%) Then Max cal row in a minute.
Daily WOD – Aug 14, 2018
Partner Interval: Complete 20 rounds for time of: 12 deadlifts (135/95#) 10 lateral plyo skier hops (24/20") 8 shuttle runs (10 yds) WOD Notes: Partner interval means that one partner will complete a full round…
Daily WOD – Aug 13, 2018
Complete for time: 200 burpees WOD Notes: Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include 100…
Football WOD – Aug 12, 2018
AMRAP in 14 minutes of: 7 front squats (165/115#) 7 toes to bar 7 box jumps (28/24")
Daily WOD – Aug 11, 2018
Bench Press 5x10 (~65% 1RM) Then 50 partner hollow rocks Commuunity Notes: Happy Birthday Bri!
Daily WOD – Aug 10, 2018
Complete for time: 500m row 5 clean & jerks (165/115#) 400m row 4 clean & jerks (185/125#) 300m row 3 clean & jerks (205/135#) 200m row 2 clean & jerk (225/145#) 100m row 1 clean &…
Open Gym – Aug 9, 2018
Come in between 4:30 and 7:00 for open gym. You can work on anything you'd like, including a workout from the last week: Front Squats 3x8 (70%) then row 750m for time. AMRAP in 15…
Daily WOD – Aug 8, 2018
Complete 4 rounds of 1 minute at each station for max reps of: box jumps (24/20") DB snatch (50/35#) wallballs (20/14# to 10/9') shuttle runs Rest 1 minute after each round.
Daily WOD – Aug 7, 2018
Deadlift 4x8 (70% 1RM) Then complete NFT 50 banded good mornings 50 evil wheels WOD Notes: The deadlifts today are designed to be a lot of hard work. Try to find a single weight at…