Daily WOD – Dec 10, 2011
Buy in - Max height box jump Then "Griff" - For time complete: Run 800m Run 400m backwards Run 800m Run 400m backwards WOD Notes: Reminder, tomorrow is our first Saturday with a 9…
Daily WOD – Dec 9, 2011
Warm up your clean & jerk to 80% of your 1RM Then At 80% of your 1RM, complete for time: 5 clean and jerk 30 ft handstand walk 4 clean and jerk 30 ft handstand…
Make Up Day – Dec 8, 2011
Join us between 5pm and 7pm to make up a workout you missed this week! Your choices are: "Jackie" - 1000m row, 50 thrusters (45#), 30 pull-ups Rack Jerk 1-1-1-1-1 (working max) then 10 rounds…
Daily WOD – Dec 7, 2011
100 double under buy-in, then in the remainder of 15 minutes complete an AMRAP of: 5 ring dips 10 pistols (5R/5L) 15 kettlebell swings (53/35#) Score is total number of reps completed.
Daily WOD – Dec 6, 2011
Buy in: 5 sets of 5 banded hip extensions WOD: Snatch (yes, full squat) 1-1-1-1-1-1-1 Cash out: Max rope climbs in 3 minutes (sub rope pulls)
Daily WOD – Dec 5, 2011
"300" For time complete: 25 pull ups 50 deadlifts (135/95#) 50 push ups 50 box jumps (24/20") 50 floor wipers (135/95#) 50 one-arm DB clean & jerk (35/15#) 25 pull ups WOD Notes: This WOD…
Rest Day – Dec 4, 2011
Thanks to everyone for another great week at ICA! Rest up and enjoy the rest of the weekend.
New Class Times!
Starting next week, we are making TWO permanent changes to the schedule: Saturdays are going to be twice as much fun! That's because we're adding a second class, at 10am. If you like to get…
Daily WOD – Dec 3, 2012
Rack Jerk 1-1-1-1-1 (Working Max) Then 10 rounds for time of: 10 Back Squats (135/95#) 10 to 1 Hand Stand Push-ups WOD Notes: Each round will have 10 back squats. Each round of HSPU will…
Daily WOD – Dec 2, 2011
"Jackie" 1000m row 50 thrusters (45# for men and women) 30 pull ups