Rest Day – Jan 8, 2012
Thanks for a GREAT first week of 2012! Rest up and enjoy your weekend - you've earned it! Community Note: Starting NEXT Monday Jan 16, we are expanding the Monday night schedule. This is due…
Daily WOD – Jan 7, 2012
"Badger" - 3 rounds for time of: 30 squat clean (95/65#) 30 pull ups 800 m run OR "Honey Badger" - 3 rounds for time of: 20 squat clean 20 pull ups 400 m run…
Daily WOD – Jan 6, 2012
Banded shoulder press 3 x 3 Shoulder press 1-1-1-1-1 Then 100 sledge hammer swings (not for time) WOD Notes: Sledge hits will be against a tire with a variety of weighted hammers. Women will…
Make Up Day – Jan 5, 2012
Join us between 5 and 7pm to make up a workout you missed during the past week. Your choices are: 5 rounds for time of 5 muscle ups, 5 burpee bar jumps, 20 deadlifts (135/95#)…
Daily WOD – Jan 4, 2012
Complete the following for time: 100 single unders 90 mountain climbers 80 air squats 70 sit ups 60 push press (75/55#) 50 kettlebell swing (53/35#) 40 walking lunge 30 push ups 20 backwards wallballs 10…
Daily WOD – Jan 3, 2012
Banded box front squat 10 x 2 (approx 50% 1RM) Then Death by 10 meters (shuttle run) - AMRAP in 20 minutes WOD Notes: "Death by" workouts can be done with pretty much any CrossFit…
Daily WOD – Jan 2, 2012
"Isabel" - 30 snatch for time (135/95#) WOD Notes: Isabel is a short metcon, ideally in the sub 10 minute time frame. Isabel is most commonly done with a power snatch, but you can choose…
Coaching Positions Available
We are looking to hire a few Coaching Interns for this winter/spring. Our goal is to have some folks trained and ready to fill in for us whenever we are away. (Especially next July 6 - 21…
Rest Day – January 1, 2012
Happy New Year to our all friends and family at I.C.A.! Thanks for a fantastic first 5 months... we can't wait to see what 2012 has in store! Take time today to start setting goals…
Daily WOD – Dec 31, 2011
"Last Chance" New Years Eve Open Gym Come on in between 9:00 and 10:30am for our New Years Eve open gym! It's free for members and punch card athletes; $10 for guests/visitors. This is your…