Daily WOD – Jan 2, 2013
AMRAP in 1 minute at each of the following stations: Row (1 cal = 1 rep) Pull ups Sumo deadlift high pulls (75/55#) Box jumps (24/20") Rest Repeat for a total of 3 rounds. Score…
Announcement & January Schedule!
COACHING ANNOUNCEMENT We're happy to announce we are accepting applications for new Coaching Interns! To be considered for a position, applicants must: Have an active membership or punch card at ICA. Be Level 1 CrossFit trainer OR…
Rest Day – Jan 1, 2012
We wish you a happy and healthy 2013! We are closed today for New Years Day, but will be back to our regular schedule starting Wednesday.
Daily WOD – Dec 31, 2012
"Last Chance" New Year's Eve Open Gym WOD Notes: Today is the last chance to knock some 2012 goals off the board. Come in between 6:15 and 10:30 a.m. to do any workout you want! …
Rest Day – Dec 30, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend. See you Monday between 6:15am and 10:30am for a LAST CHANCE OPEN GYM!
Daily WOD – Dec 29, 2012
Front Squat 5-3-3-2-1-1 Then AMRAP in 15 minutes: Death by wall balls (20/14# to 10/9') WOD Notes: The "death by" rep scheme adds one rep each minute. For today's WOD, you will start with 5…
Daily WOD – Dec 28, 2012
30 muscle ups for time WOD Notes: The scale for the 30 MU will be 2x or 3x pull ups, push ups, and sit ups. Partition any way you want. Jumping MU may be permitted based…
Make Up Day – Dec 27, 2012
Join us between 4:30 and 7:30pm to make up one of the past week's workouts. Since we only had 3 WODs to choose from, we made up a fourth option for tomorrow. Banded sumo deadlift…
Daily WOD – Dec 26, 2012
Split jerk 1-1-1-1-1-1-1 Then 30 man makers (not for time) WOD Notes: For the man makers, the goal is to do 30 heavy reps. You can make slight increases/decreases in weight as you go. Compare…
Rest Day – Dec 25, 2012
Merry Christmas ICA! Remember - if you hear Santa's sleigh on the roof, close your eyes and pretend to be asleep! We are closed for Christmas but open on Wednesday for 3 classes: at 9:30am,…