Make Up Day – Dec 5, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Power squat 2-2-2-2-2-2 then 30 strict toes to bar NFT Death by back squat (50%)…
Daily WOD – Dec 4, 2013
Complete 10 rounds for time of: 1 power clean (250/150# NTE 90%) 3 handstand push ups 10 wallballs (20/14# to 10/10')
December Schedule & Highlights
Mark your calendars for these important dates in December! There are several schedule changes at the end of the month due to the holidays, please take note! Dec 5 - MOGA, 6pm Dec 9 -…
Daily WOD – Dec 3, 2013
Find your 1 rep max: Snatch Power Snatch WOD Notes: Today you will establish a 1 rep max on both a snatch and power snatch. You may choose which one to focus on longer but…
Daily WOD – Dec 2, 2013
Complete 4 rounds for time of: 400m run 50 squats Community Notes: Happy Birthday Kerri!!
Football WOD – Dec 1, 2013
Death by Back Squat (50% 1RM) Complete 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on... WOD Notes: Record your score as the…
Daily WOD – Nov 30, 2013
Today's WOD is: OPEN GYM! WOD Notes: Come in between 8:00 and 11:00 a.m. to do any workout you want! Community Notes: Happy Wedding Day Filchner! Congratulations! Adopt-a-Family Update: Thank you to everyone who has…
Daily WOD – Nov 29, 2013
Power Squat 2-2-2-2-2-2 Then 30 strict toes to bar NFT
Daily WOD – Nov 28, 2013
"Firebird" Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9') 30 double unders WOD Notes: This is the third offering of ICA's House…
Daily WOD – Nov 27, 2013
500m row for time Then Rack Pull 1-1-1-1-1-1-1 Schedule Notes: Just a quick reminder of the schedule for the next few days: Thursday - Open from 7:30-10:30 for "The Firebird." There are only a few…