ICA Gear!
We have recently had several requests for more of the ICA hoodies, black T-shirts, and black tank tops. We are going to put in an order next week, but it will be pre-order only! If…
Daily WOD – Nov 26, 2012
Complete 5 rounds for time of: 10R one arm DB thrusters (45/25#) 10 burpees 10L one arm DB thrusters (45/25#) 10 yd handstand walk WOD Notes: The scales for handstand walks will be (in order):…
Rest Day and Adopt-a-Family
Thanks for another great week at ICA! Rest up and enjoy your Sunday! Community Note: Help us give back this holiday season! We are working through the Kelly Anne Dolan Memorial Fund to adopt a family for…
Daily WOD – Nov 24, 2012
Complete 21-15-9 reps for time of: KB swings (70/53#) Chest to bar pullups Box jumps (30/24") WOD Notes: Box jumps will be Games standard (pause on top).
New ICA Gift Certificates!
Looking for ideas for your friends and family for the holidays? We have new ICA gift certificates available for purchase! You can specify a dollar amount or a specific service (such as a complete Fundamentals…
Daily WOD – Nov 23, 2012
Shoulder Press 5-5-5-5-5 Then 500m row (for time) And Hollow Rocks 50 front / 50 back Notes: We have a regular Friday schedule today! Join us at 6:15am, 9:30am, 4:30pm, or 5:30pm.
Open Gym – Nov 22, 2012
Today's WOD is... OPEN GYM! Notes: Join us between 8am and 10am for an open gym! You can do any workout you want, but please plan to finish up by 10am. (We will have a hard…
Daily WOD – Nov 21, 2012
Front squat 5-5-5-5-5 Then 30 weighted box jumps (24/20", not for time) WOD Notes: Compare to 120606.
Daily WOD – Nov 20, 2012
"Partner Interval Cindy" AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Complete as many rounds as possible in 20…
Daily WOD – Nov 19, 2012
"Hit and Run Grace" Run 400m 15 clean & jerks (135/95#, NTE 75%) Run 400m 10 clean & jerks Run 400m 5 clean & jerks WOD Notes: “Grace” is a benchmark workout of 30 clean…