Daily WOD – April 6, 2012
Banded front squat 12x2 (approx 50% of your 1RM front squat) Then Sprint 400m backwards Notes: John and Nikki can't make it to wings tonight, so if you go eat some extra for us! We're…
Make Up Day – Apr 5, 2012
Come in between 4:30 and 7:30 to make up a WOD from the last week. This week your options are: AMRAP in 22 minutes of 8 pistols, 10 push ups, 12 kb swings (53#/35) Run…
Daily WOD – Apr 4, 2012
3 rounds of: 30 abmat sit ups 60 air squats 90 double unders WOD Notes: Yes we will scale the DU for those who need to! Please remember to sign up for 6:15am if you…
cher∙ry-pick (verb)
In CrossFit, we’re all about data. We record our results every workout so we can look back over time, analyze the data, and see progress. If the first time you did “Karen” it took 17…
Daily WOD – April 3, 2012
In any order, complete for time: 100 sumo deadlift high-pull (95#/65) 100 push press (95#/65) WOD Notes: For this workout the reps can be completed in any order desired. You can do 10 sets of…
April Schedule Highlights
April 9 - First day of our NEW 6:15am class! This class will be offered on a trial basis for the next four Mondays (April 9, 16, 23, and 30). We will permanently add the class to the…
Daily WOD – April 2, 2012
"The Other Total" Clean (or power clean) Bench Press Overhead squat WOD Notes: You have 3 attempts at each lift to find your 1 rep max. Your score will be the sum of your three…
Rest Day – Apr 1, 2012
Thanks for another great week at ICA, we should have some good WODs in the upcoming week. Do something fun with your Sunday!
Daily WOD – March 31, 2012
We're not gonna let a little bit of rain stop us... puddles are fun! Dress in synthetic layers and bring a warm change of clothes for after the WOD. This will be a good time! Run…
Daily WOD – March 30, 2012
AMRAP in 22 minutes of: 8 pistols (one-legged squat) 10 push ups 12 kettlebell swings (53/35#) Note: Remember to sign up for the 6:15am if you are coming! Community Note: Happy birthday Dan! Barbell Club…