Daily WOD – Jan 27, 2012
Take 4 attempts to find your max weight at the following complex: 1 shoulder press 3 push press 5 push jerk Cash out: Max consecutive double unders (or single unders) WOD Notes: For the barbell…
Make Up Day – Jan 26, 2012
Come in between 5 and 7:30 to make up one of the last 5 workouts. This week your choices are: Buy in: 30 burpees for time. Assistance work: 4 lengths banded lateral walks, 20L/20R one…
Daily WOD – Jan 25, 2012
Find a 1 rep max Hang Squat Snatch Then 3 rounds for time of: 15 hang power snatch (95/65#) 15 wall balls (20/14# to 10/9') Community Notes: Please remember to sign up for the 6:15am…
Daily WOD – Jan 24, 2012
Welcome Jim - First (official) class (at ICA)!! For time 250m row 25 push press (75/55#) 25 sumo-deadlift high-pull (75/55#) 25 toes to bar Rest Then 200 m row and 20 of each Rest Then…
Daily WOD – Jan 23, 2012
Announcement - If the paved parking spots along Wheatland Street are full, consider parking in the gated parking lot on the side or back of the building. The gates stay open until 8pm, and the…
Rest Day – Jan 22, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend. Lindsey - if you didn't already guess - this pic is for you! Great job on your DUs this week!
Daily WOD – Jan 21, 2012
SNOW ANNOUNCEMENT: WE'RE AT THE GYM, SO CLASSES ARE ON FOR TODAY! PLEASE DRIVE SAFELY IF YOU ARE COMING TO CLASS - THE ROADS ARE SLIPPERY. JOHN AGREED TO REVOKE THE LATE PENALTY (BURPEES!) FOR…
I.C.A. Coaching Interns
Thank you to everyone who expressed interest in becoming a Coaching Intern at ICA. We are proud to announce the selection of three new interns! Please take the time to congratulate each one; we are…
Daily WOD – Jan 20, 2012
Fun Friday Assistance Day! Buy in: 30 burpees for time Then: Complete the following, in any order, not for time: 4 gym lengths banded lateral walk 20R/20L one-legged KB Romanian deadlifts 100 abmat sit ups…
Make Up Day – Jan 19, 2012
Come in between 5 and 7:30pm to make up any of the last 5 workouts. This week's options are: "Lynne" 5 rounds of max bodyweight bench press and pullups Complete 200 DU, 100 Situps, 5…