Daily WOD – Jan 3, 2013
AMRAP in 20 minutes of: 30s handstand hold 30s L-sit hold 30s squat hold 30s pull up hold Weather Notes: The 6:15am class is cancelled. All other classes are still on. Drive safely! Event…
Make Up Day – Jan 2, 2013
Come in between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are: Deficit Deadlift 3-3-3-3-3 then 100 KBS for time (53/35#) Teams of 3 complete 10 rope…
Happy New Year!
Happy 2014 to all our ICA members - past and present, old and new! We wish you a 2014 filled with health, love, and PRs!
January Schedule & Events
Mark your calendars for these important dates in January! Jan 1 - Happy New Year!! ICA is closed today. Jan 2 - Stretching and mobility, 6pm Jan 4 - Whole9 Life Nutrition Seminar at CrossFit…
Daily WOD – Dec 31, 2013
“Last Chance” New Year’s Eve Open Gym WOD Notes: Today is the last chance to knock some 2013 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want! …
Daily WOD – Dec 30, 2013
Bench Press 3-3-3-3-3 Then Max consecutive push ups WOD Notes: Compare to 120613.
Football WOD – Dec 29, 2013
AMRAP in 5 minutes of: 5 front squats (135/95#) 10 dynamic push ups Rest 5 minutes AMRAP in 5 minutes of: 5 back squats (135/95#) 5 strict pull ups
Daily WOD – Dec 28, 2013
Teams of 3 complete: 10 rope climbs 150 wallballs (20/14# to 10/9') 100 pull ups 75 sandbag cleans (45/25#) 50 burpees over sandbag 10 rope climbs One athlete working at a time, the movements must…
Daily WOD – Dec 27, 2013
Deficit deadlift 3-3-3-3-3 Then 100 kettlebell swings for time (53/35#) Schedule Notes: We added a 10:30am for today (Friday) and un-cancelled the 10:30am for tomorrow (Saturday). Get your names in!
Make Up Day – Dec 26, 2013
Come in between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are: Push Jerk 1-1-1-1-1-1-1 then clean and jerk and carry 1om x6 (70%) "12 Days of…