Rest Day and Announcements – Jul 1, 2012
Thanks for another great week at ICA! As you rest up and enjoy your weekend, take a few minutes to read our announcements below about new classes and new rates at ICA. SCHEDULE If you…
Daily WOD – Jun 30, 2012
Shoulder press 1-1-1-1-1-1-1 Then 1 mile run (not for time) And 30 ring dips (50 advanced) WOD Notes: The mile run in this workout is designed to get you thinking about running and running form.…
Daily WOD – Jun 29, 2012
Complete 21-15-9 reps for time of: Deadlift (295/195# - NTE 75% 1RM) Burpee box jumps (24/20") Note: There is an excessive heat warning in effect starting noon on Friday until 8pm Sunday. Be smart! Drink…
Make Up Day – Jun 28, 2012
Come in between 4:30 and 7:30 to make up a workout from the last week. This week the choices are: 4 minute AMRAP of double unders, KB swings (53/35#), Row (10m=1 rep), box jumps (24/20"),…
Daily WOD – Jun 27, 2012
"Angie" Complete for time: 100 pullups 100 pushups 100 situps 100 squats WOD Notes: Scale to half reps, or 3/4 reps, as needed. If you've built up calluses, it might be a good idea to…
Daily WOD – Jun 26, 2012
Snatch grip deadlift 5-5-5-5-5 Then 3 minute max distance partner prowler push (~40% 1 RM deadlift) And 40 HARD sledge hammer swings (20R/20L) WOD Notes: The partner prowler pushes involve two people trading off as…
Daily WOD – Jun 25, 2012
"Randy" Complete for time: 75 power snatches (75/55#) WOD Notes: "Randy" is a benchmark hero WOD that is designed to be in the sub-ten minute time domain. You should choose a weight that you could…
Rest Day and July Schedule
Thanks for another great week at ICA! As you rest up and enjoy your weekend, be sure to mark your calendars for these upcoming dates and events! Wed. July 4 - OPEN GYM (free for…
Daily WOD – Jun 23, 2012
Overhead Squat 10-10-15 Then Timed 800m run Compare 800m run to 120217. WOD Notes: The goal on the overhead squats is to find a 15 rep max. The two sets of 10 should be at…
Daily WOD – Jun 22, 2012
Complete a 4 minute AMRAP at each station: Double unders Kettlebell swings (53/35#) Row (10 meters = 1 rep) Box jumps (24/20") Rest 3 minutes between each exercise. Community Notes: Happy birthday to Meghan Rosser and…