Daily WOD – Sep 22, 2012
BLACKOUT DAY #5 Come join us for our FINAL blackout WOD!! Community Notes: Happy birthday Tiana!
Daily WOD – Sep 21, 2012
Black Out Day #4 What will the new day bring?
Make Up Day – Sep 20, 2012
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: Snatch 8x3 Complete for time: 400m barbell carry (bodyweight), 200m overhead carry (3/4 bodyweight) and…
Daily WOD – Sep 19, 2012
BLACKOUT DAY #3 But you already knew that, didn't you? ;) Note: Coach Chris Plentus from CrossFit KOP is offering a clean & jerk clinic this Sunday (9/23) from 11-2. If you are interested read…
Daily WOD – Sep 18, 2012
Blackout WOD #2 WOD Notes: Ready or not, here it comes!
Daily WOD – Sep 17, 2012
Today's WOD is... BLACKOUT DAY #1 WOD Notes: This week, we will not be announcing our Daily WODs on the blog. The purpose is to see how well you perform when you don't know what…
Rest Day – Sep 16, 2012
Thanks for another great week at ICA! Get ready for a fun week of WODs starting Monday.... it's BLACK OUT WEEK!!
Daily WOD – Sep 15, 2012
Complete for time 400m barbell carry on back (bodyweight) 200m barbell carry overhead (3/4 bodyweight) 50m barbell walking lunge on front rack (1/2 bodyweight) WOD Notes: Please leave the parking area clear as a staging…
Daily WOD – Sep 14, 2012
Snatch 8x3 WOD Notes: This workout calls for a full squat snatch. We are not looking for a 3RM. Instead, you should pick a heavy weight (approximately 80-90% of your 1RM) and complete 8 sets…
Make Up Day – Sep 13, 2012
Come in tonight between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete 5 rounds for time of 50 double unders, 15 OHS (95/65#) Push Jerk…