November Schedule & Announcements
Mark your calendars for these important dates in November! Nov 1 - We will be continuing Coach Mark's Stretching & Mobility class every other Thursday, from 6-6:30pm. Remember to sign up in MindBody; space is…
Daily WODs & Gym Closing Information
Due to Hurricane Sandy we are cancelling several classes over the next two days. Monday - We will hold the 6:15am and 9:30am classes only. ALL EVENING CLASSES ARE CANCELLED FOR MONDAY. Tuesday - THE…
Rest Day – Oct 28, 2012
Thanks for another great week at ICA! Another great week of WODs starts on Monday. Get ready to weather the big storm! If we need to cancel classes (due to power outages, major flooding, etc) we…
Daily WOD – Oct 27, 2012
"The Nightmare on Wheatland Street" Teams of 4 complete for time: 4 x 200m relay run 200 ground to overhead (75/55#) 200 box jumps (24/20") 200 kb swings (53/35#) 200 wallballs (20/14# to 10/9') 200…
Daily WOD – Oct 26, 2012
Max consecutive pullups Then Sumo-deadlift 5x1 (training max) WOD Notes: A training max means we want you to find the heaviest load you can lift without sacrificing any technique. The lift should be fast, good…
Make Up Day – Oct 25, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete a 500m row, 25 kb swings, 10 toes to bar, rest approximately 3 minutes,…
Daily WOD – Oct 24, 2012
Back Squat 2-2-2-2-2-2 Then Max weight box jump (24/20") WOD Notes: For the back squat you'll be establishing a 2 rep max. For the weighted box jumps, we are looking for heaviest dumbbells or kettlebells…
Daily WOD – Oct 23, 2012
Complete 4 rounds for time of: 400m run 25 situps 25 banded good mornings
Daily WOD – Oct 22, 2012
AMRAP in 20 minutes of: 5 handstand pushups 10 pistols 20 double unders
Rest Day – Oct 21, 2012
Thanks for another great week at ICA! Rest up, enjoy your weekend, and get outside to enjoy this fantastic weather! Another great week of WODs starts on Monday.