Rest Day – Dec 24, 2012
Santa is resting up for a big night! We hope you're getting some R&R too! Community Notes: Happy birthday Melissa G!
Rest Day – Dec 23, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Remember, we are closed Sunday through Tuesday for Christmas. Enjoy the next few days with your family and friends! Community Notes: Happy…
Daily WOD – Dec 22, 2012
"ICA's 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…
Daily WOD – Dec 21, 2012
Banded sumo rack pull 10 x 1 (70% 1RM on bar, 40 % in band tension, bar raised on 45 or 25# plates) Then Weighted step ups 25R/25L (24/20")
Make Up Day – Dec 20, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: "The Chief" - 5 x 3 minute AMRAPs of 3 power cleans (135/95#), 6 pushups,…
Daily WOD – Dec 19, 2012
Complete for time: 1000m Row 25 overhead squats (135/95# NTE 70%) 25 toes through rings 25 kb swings (70/53#) 50 abmat situps WOD Notes: This workout was adapted from a CrossFit KOP workout called "Nikki"-…
Daily WOD – Dec 18, 2012
Thruster 2-2-2-2-2-2 Then 8 x 40 yard dash WOD Notes: The thruster is "dirty" because is must be cleaned from the floor.
12 Days of Christmas!
Due to high demand for the 12 days of Christmas WOD (this Saturday), we just added a new class time - at 7:30am. That's right - for all you early birds, here is your shot to…
Daily WOD – Dec 17, 2012
Teams of 3, one athlete working at a time complete: 10 rope climbs 150 wallballs (20/14# to 10/9') 100 pullups 75 sandbag cleans(45/25) 50 burpees over sandbag 10 rope climbs WOD Notes: Rope climbs can…
Rest Day – Dec 16, 2012
Thanks for another great week at ICA! Rest up and enjoy the weekend!