Daily WOD – Aug 25, 2012
Banded box back squat 12x2 Then Dumbbell step ups 3 x 20 (24/20") WOD Notes: The banded back squat should be 50-60% of your 1RM back squat. For the DB step ups, you can do…
ICA Fall Nutrition Challenge!
Here's everything you need to know about the 2012 Fall Nutrition Challenge at ICA! We'll be having a kick off meeting for those who can attend on Tuesday Sept 4th at 7:30pm. If you can't…
Daily WOD – Aug 24, 2012
Complete 3 rounds for time of: 5 two-fer muscle ups 10 two-fer snatches (95/65#) 15 two-fer wallballs (20/14# to 10/9') WOD Notes: To see demo videos of these movements as well as results from the…
Make Up Day – Aug 23, 2012
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: Banded Deadlift 10x1 (50% 1RM) then 5 rounds not for time of 5 zercher deadlifts…
September Announcements!
Here are a few important dates and announcements for September! Sept 1 - CrossFit Apex Grand Opening (of their new location), 8am-1pm Sept 3 - Labor Day - One class only, 10am. Sept 4 - Fall…
Daily WOD – Aug 22, 2012
Complete 5 rounds for time of: 3 power cleans (90% 1RM) 10 pull ups 15 box jumps (24/20") WOD Notes: The power cleans should be heavy! If you don't have a recent 1RM, pick a…
Daily WOD – Aug 21, 2012
Complete 40-30-20-10 reps for time of: Medball clean (20/14#) Medball floor to overhead (20/14#) WOD Notes: The medball cleans must go through a full squat but the floor to overhead does not require a squat.
Daily WOD – Aug 20, 2012
Bench Press 1-1-1-1-1-1-1 Then Complete for time: 150 ball tosses (20/14# to 10/9') WOD Notes: A ball toss is the same as a wallball but without a squat. A slight bend in the legs is…
Rest Day – Aug 19, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Community Notes: Today (Sunday) Kim and Lindsey are holding a Dog Bath Fundraiser for two puppies that Kim rescued that needed some…
Daily WOD – Aug 18, 2012
Complete for time 25 handstand pushups 25 hang power cleans (115/75#) 25 wallballs (20/14# to 10/9') 25 pullups 25 kettlebell swings (70/53#) Any time you break a set complete 1 rope climb before continuing 0n.…