Make Up Day – Feb 7, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Push press 2-2-2-2-2-2 then AMRAP in 5 minutes of 5 HSPU, 15 KB swings (53/35#)…
Daily WOD – Feb 6, 2013
"Grace" 30 clean and jerks (135/95#) for time Then 50 toes to bar (NFT) WOD Notes: Grace is a CrossFit benchmark workout. It’s meant to be a very short metcon – ideally in the 5…
Daily WOD – Feb 5, 2013
“How Hard Will You Work When We’re Not Keeping Score?” Complete 5 rounds of the following: Row Mountain climbers Med ball clean (20/14#) Sit ups Shoot throughs Box jumps (24/20″) Rest We will perform the…
5th Element of Fitness Workshop
When you're in the middle of a CrossFit WOD, do you ever feel like your mind is working against you instead of helping you succeed? Do you wish you could harness the power of your…
Daily WOD – Feb 4, 2013
Overhead Squat 5-3-3-2-1-1 Then For time complete: 400m run 50 one arm KB OHS (53/35#) WOD Notes: Compare to 120814. Notes: Remember this is the first day of our new class schedule. Classes will be…
Rest Day – Feb 3, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Only 6 more months of rest until the sleepless nights begin for Nikki & John... (We're very excited to welcome Baby Warnek in…
Daily WOD – Feb 2, 2013
Complete for time: 400m run 10 wall climbs 20 goblet squats (70/53#) 30 burpees 30 wallballs (20/14#) 20 ring rows 10 push ups 400m run Community Notes: Happy Birthday Nicole Surrichio!!
Daily WOD – Feb 1, 2013
Push Press 2-2-2-2-2-2 Then AMRAP in 5 minutes: 5 handstand push ups 15 KBS (53/35) WOD Notes: Compare to 111004. Community Notes: Ladies and gentlemen, it's the moment you've all been waiting for! The Open…
Make Up Day – Jan 31, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete for time: 800m run, 40 toes to DB, 40 ring dips, 400, 20 T2DB,…
Daily WOD – Jan 30, 2013
Assistance Day 50 yd DB farmer's carry 5x Romanian deadlift (135/95#) 5x10 Back extensions (or reverse hypers) 5x10 Heavy KB swing 5x10 WOD Notes: Assistance exercises are used by weightlifters to help further develop muscles…