Daily WOD – Mar 8, 2013
Shoulder press 2-2-2-2-2-2 Then 3 minutes (total) of plank hold (5 min advanced) WOD Notes: Compare to 1RM shoulder press on 121031. Notes: Due to the length of WOD 13.1 on Saturday, we ask everyone…
Make Up Day – Mar 7, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete 3 rounds for time of 5 DB C&J, 15 C2B pullups, 25 box jumps…
Daily WOD – Mar 6, 2013
AMRAP in 15 minutes of: 30 double unders 10 overhead squats (95/65#) 10 toes to bar Community Notes: Happy Birthday Stacey!! Open Notes: The first Open WOD will be posted tonight (Wednesday) at 8pm on…
Daily WOD – Mar 5, 2013
Sumo Deadlift 1-1-1-1-1-1-1 Then 200m sled drag (30% SDC) WOD Notes: The SDC (Sled Drag Constant) is your max deadlift added to your body-weight. Compare SDL to 121026.
Daily WOD – Mar 4, 2013
Complete 3 rounds for time of: 400m run 20 cleans (95/65#) Notes: The first Opens WOD of 2013 will be announced this Wednesday at 8:00 p.m.! We will be completing the opens WODs as our…
Rest Day – Mar 3, 2013
Thanks for another great week at ICA. Rest up and get ready for the first week of the opens!!!
Daily WOD – Mar 2, 2013
Back squat 5-3-3-2-1-1 Then Run 1 mile for time WOD Notes: Compare back squat to 121207. Compare 1 mile run to 110906. (The sub for the 1 mile run will be a 2K row.) Note: Tomorrow…
March Schedule and Announcements!
Mark your calendars for these important dates in March! March 3 - 5th Element of Fitness workshop March 6 - First Open WOD is announced, 8pm. (If you haven't signed up for the Open yet, do…
Daily WOD – Mar 1, 2013
Complete 3 rounds for time of: 5 dumbbell clean and jerks (heavy!) 15 chest to bar pullups 25 box jumps (24/20") WOD Notes: The DB clean and jerks do not have to pass through a…
Make Up Day – Feb 28, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Banded box back squats 12x2 then death by 10yd dash "Karen" - 150 wallballs for…