Daily WOD – Jul 7, 2018
Clean and Jerk 1-1-1-1-1 Then 3x10 consecutive power clean and push jerks (50% 1RM) WOD Notes: Compare to 171118.
Daily WOD – Jul 6, 2018
AMRAP in 16 minutes of: Max muscle ups 100 DU after each break -OR- AMRAP in 16 minutes of: 20 pull ups 20 ring dips 100 DU WOD Notes: The Rx version of today's WOD…
Open Gym – Jul 5, 2018
Join us between 4:30 and 7:00pm for Open Gym! If you'd like to make up a workout from the past week, here's the list to choose from: 3 rounds for time of 50 med ball…
Rest Day – Jul 4, 2018
ICA is closed today. Rest up, and enjoy this day celebrating with family and friends! If you don't already have plans, it's not too late to join us for a day of outdoor fun in…
Daily WOD – Jul 3, 2018
With a partner complete 8 rounds for time of: 20 box jumps (24/20") 20/15 cal row 20 DB snatches (50/35#) WOD Notes: Partners will alternate working as each movement is completed.
Daily WOD – Jul 2, 2018
Max Distance Broad Jump Then Front Squat 8-8-8 WOD Notes: Compare to 150318. Community Notes: Congratulations to Heather and Alexa who both got married over the weekend!
Daily WOD – Jul 1, 2018
WOD Notes: Today is the last day of blackout week! Did anyone enjoy it so much that you're not checking the blog from now on? Yoga Notes: Today's 11:15am yoga class is FREE for all ICA members…
Daily WOD – Jun 30, 2018
WOD Notes: Blackout #5. Bring your weight belt. UPDATE: Today's WOD was 15-12-9-6-3 of sumo deadlifts (75% 1RM) & KB strict presses (53/35#)
Daily WOD – Jun 29, 2018
WOD Notes: Blackout #4. Bring water! UPDATE: Today's WOD was 3 rounds of 50 med ball cleans (20/14#) and an 800 meter run. Community Notes: Just a reminder that the gym will be CLOSED on Wednesday,…
Open Gym – Jun 28, 2018
Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from last week: Complete 3 rounds for time of: 400m run, 20 HSPU, 4 rope climbs…