Daily WOD – Jan 29, 2013
"Opens 11.2" AMRAP in 15 minutes: 9 deadlifts (155/105#) 12 hand release push ups 15 box jumps (24/20") WOD Notes: See the 2011 results here.
February Schedule & Announcements
It's a short month, but we have lots going on! Please read carefully and mark your calendars for these important dates and events: Feb 4 - New Schedule in Effect. This week our new schedule…
Daily WOD – Jan 28, 2013
Teams of 3, 2 working at a time, complete: 4000m row While one athlete is rowing, the other two will be alternating work/rest to complete: 100 power cleans (135/95#) 100 box jumps (24/20") 100 chest…
Rest Day – Jan 27, 2012
Thanks for another great week at ICA! Rest up, stay warm, and enjoy your weekend!
Daily WOD – Jan 26, 2013
Back squat 10-10-10-10 And 30 "strongman" ground to shoulder WOD Notes: For the G2S you can use any strongman type object you'd like. Options include: atlas stones, sand bags, kegs, or the log. If you'd like…
I.C.A Coaching Interns
Thank you to everyone who expressed interest in becoming a Coaching Intern at ICA. We are proud to announce the selection of three new interns! Please take the time to congratulate each one; we are…
Daily WOD – Jan 25, 2013
Complete for time: 800m run (sub 50 x 10m shuttle run) 40 toes to DB 40 ring dips 400m run (25 x 10m shuttle run) 20 toes to DB 20 ring dips 200m run (13…
Make Up Day – Jan 24, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete each of the following for time: 500m row, 50 KBS; 400m run, 40 wall…
Daily WOD – Jan 23, 2013
Complete 3 rounds for time of: 10 handstand push ups 100 double unders 100 feet overhead walking lunge (45/25#) Notes: Happy Birthday Joe McGonigal!!
The “Open”
Even if you're brand new to CrossFit, you've probably heard people referring to "The Open" as they stand around waiting for class to begin (or waiting to recover after the WOD)! The goal of today's…