Daily WOD – Jun 2, 2012
Complete 4 rounds for time of: 400m run 25 kettlebell swings (53/35#) 15 pushups (25 advanced) Notes: Classes are free today at 9 and 10 a.m. All ages and abilities are welcome! We will modify…
June Schedule and Announcements
June 2 - 9am and 10am classes are free today! Visitors of all ages and abilites are welcome to join us for a WOD, to see what ICA is all about! If it's your first visit,…
Daily WOD – Jun 1, 2012
Hang Power Snatch 1-1-1-1-1-1-1 Then AMRAP in 8 minutes of: 200m run 15 hang power snatches (50% 1RM) WOD Notes: AMRAP in 8 minutes means you will have 8 minutes to complete as many…
Make Up Day – May 31, 2012
Come in between 4:30 and 7:30 to make up one of the last week's WODs. This week the choices are: Push Press 5-3-3-2-1-1 then 10-9-8-7-6-5-4-3-2-1 for time of push press (50% 1RM) and situps 30…
Daily WOD – May 30, 2012
Un-banded box back squat 12x2 Then 200 m walking lunge for time WOD Notes: The box squats should be around 60 to 70 percent of your 1 rep max and should be done for speed.
Daily WOD – May 29, 2012
In groups of 2, with one person working at a time, complete 10 rounds of: 15 box jumps (24/20") 10 wall balls (20/14# to 10/9') 5 power clean & jerk (135/95#, NTE 70% 1RM) WOD…
Daily WOD – May 28, 2012
"MURPH" Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June…
Rest Day – May 27, 2012
Thanks for another great week at ICA! Rest up and enjoy the holiday weekend. Take some time to reflect on and remember the men and women who died serving in the United States Armed Forces.
Daily WOD – May 26, 2012
Complete for time: 30 wall ball (20/14# to 10') 20 burpees 10 toes to bar 5 rope climbs 10 toes to bar 20 burpees 30 wall balls WOD Notes: Rx today requires men and women…
Daily WOD – May 25, 2012
Push Press 5-3-3-2-1-1 Then For time complete 10-9-8-7-6-5-4-3-2-1 of: Push press (50% 1RM) Sit ups WOD Notes: Compare push press and short metcon to 111115 (or if it's not there, check that week's make up day!) Community Notes:…