Happy December!
A few important dates and schedule changes for this month... December 3 - CrossFit Del Val is hosting a WOD 'n Wings event this Saturday. Click HERE for more details. Join John & Nikki for the wings competition at…
Make Up Day – Dec 1, 2011
Come join us between 5 and 7 p.m. to make up one of the previous 5 workouts you may have missed. This week's choices are: Teams of 4: 100 burpees, 200 m run, 200 push…
Daily WOD – Nov 30, 2011
Deadlift 5-5-5-5-5 Then 3 rounds for time of: 10 vertical jump (18"/14") 20 slam ball (20/14# med ball) 30 sit ups
Daily WOD – Nov 29, 2011
Yay Burpees! Beginner: Complete 100 burpees for time Intermediate: Complete 150 burpees for time Advanced: Complete 200 burpees for time
Daily WOD – Nov 28, 2011
"The Bear Complex" WOD Notes: You have five rounds to find your max weight for the bear complex. The bear complex is a barbell progression consisting of power clean -> front squat -> push press ->…
Rest Day – Nov 27, 2011
Thanks for another great week at ICA! Rest up and enjoy the rest of your holidays.
Daily WOD – Nov 26, 2011
"The Fire Bird" 5 rounds for time of: 800m run 5 muscle ups 10 hang power clean (155/100) 20 wall ball (20/14" to 10') 30 double unders WOD Notes: Come out and join…
Daily WOD – Nov 25, 2011
In teams of 4 complete the following for time: 100 burpees 200m run 200 push press (75/55#) 200m run 300 sit ups 200m run 400 squats 200m run WOD Notes: Two people work at a…
Make Up Day – Nov 24, 2011
Happy Thanksgiving to our I.C.A. family and friends! Join us today between 9am and 10am for a make-up session. You can choose from the following WODs: Power Clean 1-1-1-1-1-1-1 thenat 80% of your 1RM perform…
Daily WOD – Nov 23, 2011
"Prime Evil" For time, complete: 17 power snatch, 3 thrusters (95/65#) 13 power snatch, 5 thrusters 11 power snatch, 7 thrusters 7 power snatch, 11 thrusters 5 power snatch, 13 thrusters 3 power snatch, 17…