Daily WOD – Oct 1, 2012
Find your 1 rep max for: Snatch Power Snatch Cash Out: 100 situps or 50 GHD situps not for time WOD Notes: Today you will establish a 1 rep max on both a snatch and power…
Rest Day – Sep 30, 2012
Thanks for another great week at ICA! Rest up, enjoy your weekend, and get ready for another fun week of WODs starting Monday! Thanks to Chris, Mark, Scott, Natalie, Tiana, Sarge, and Jenn for representing…
Daily WOD – Sep 29, 2012
AMRAP in 20 minutes of: 400m run Max kettlebell swings (53/35#) Score is the number of KBS completed. Community Notes: Happy birthday Gunter! Schedule Notes: There is no 10:00am class today. Barbell club and 9:00am class…
Daily WOD – Sep 28, 2012
Banded box back squat 12x2 (60% 1RM on bar, ~30% on bands) Then Row 2k WOD Notes: In large classes, half the class will start on the rower while the other half squats then athletes…
October Events & Announcements
Mark your calendars for these dates in October! Oct 2 - Last day of ICA's Fall Nutrition Challenge! We'll run the performance test as the daily WOD, or you can make up it up on Oct…
Make Up Day – Sep 27, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: For time, complete: 75 ring dips, 75 deadlifts (155/105#), 75 pullups, 75 situps, 75 double…
Daily WOD – Sep 26, 2012
Take 4 attempts to find your max weight at the following complex: 1 shoulder press 3 push press 5 push jerk Then 2x800m run at 90% effort, full recovery between runs WOD Notes: For the…
Daily WOD – Sep 25, 2012
For time complete 21-15-9 of Power clean (135/95#) Back squat (135/95#)
Daily WOD – Sep 24, 2012
3 rounds for time of: 30 box jumps 20 push press (95/65) 5 muscle ups Notes: Just a little more than a week left to our nutrition challenge! How are you doing? Any great stories…
Rest Day – Sep 23, 2012
Thanks for a great BLACKOUT week ICA! You did a fantastic job of rising to the challenge each day, even though you didn't know the challenge until it was about to start. Get ready for…