Open Gym – March 29, 2012
To celebrate the END of the 2012 Reebok CrossFit Open, and all the great efforts we saw over the last 5 weeks, we are offering an OPEN GYM tonight from 4:30-7:30pm! That means you can…
Can’t get enough of the Breakfast Club?
We've had a few requests to add a third 6:15am class to the schedule. Although I can't go to work late THREE days a week... :) ... you all may be in luck. Your new assistant…
Daily WOD – March 27, 2012
For time, complete 15-12-9 of: Deadlift (275/185#) Muscle ups WOD Notes: The deadlift weight you choose should not exceed 70% of your 1RM deadlift. Today's sub for muscle ups will be 2x pull ups and…
Daily WOD – Mar 27, 2012
"NFL Scouting Combine Workouts" 40 yard dash Bench press Vertical jump Broad jump Shuttle run 3 cone drill WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting…
Daily WOD – Mar 26, 2012
Split jerk 1-1-1-1-1-1-1 Then 3 rounds for time of: 5 clean and jerks (70% 1rm) 15 toes to bar WOD Notes: Compare 1RM split jerk to 110913 Community Notes: GET JACKED UP, ICA will be represented…
Rest Day – March 25, 2012
Thanks for another great week at ICA! Relax and enjoy your weekend. Next week we have a lot of great things in store - like Open gym on Thurday, a Barbell Club kick off meeting,…
Daily WOD – March 24, 2012
Partner "Filthy Fifty" In teams of 2, one person working at a time, complete: 50 box jump (24/20") 50 jumping pull ups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbow 50 push…
Daily WOD – March 23, 2012
Sumo deadlift 2-2-2-2-2-2 Then Tabata 10 yard shuttle run immediately into tabata sit up WOD Notes: Compare your SDL to 1RM on 120109.
Open WOD 12.5 – Mar 22, 2012
AMRAP in 7 minutes of: 3 thrusters (100/65#), 3 chest-to-bar (C2B) pull ups 6 thrusters, 6 C2B pull ups 9 thrusters, 9 C2B pull ups 12 thrusters, 12 C2B pull ups 15, 15... etc WOD…
Daily WOD – March 21, 2012
7 rounds for time of: 15 power snatch (75/55#) 30 double unders WOD Notes: Today's WOD is adapted from the 2011 Open WOD 1. The power snatch is light by design - pick a weight…