Daily WOD – Sept 3, 2011 **31 HEROES**
Version 1 (Rx) Partner 1: 8 thrusters (155/105#), 6 rope climbs, 11 box jumps (30/24″) Partner 2: 400 m sandbag run (45/25#) Version 2 Partner 1: 10 thrusters (95/65#), 10 alternating pullup/knees to elbows (1…
Daily WOD – Sept 2, 2011
21-18-15-12-9-6-3 of: Kettlebell swings (53/35#) Kettlebell sumo deadlift high pull Hand-release push ups Community Notes: (1) We already have a few takers for our 6:15am class tomorrow, so it's on! Join us bright and early,…
Make Up Day – Sept 1, 2011
Join us between 5pm and 7pm to make up a workout you missed this week! Your choices are: Bench Press 1-1-1-1-1-1-1 then 3 rounds for time of 20 floor press (50% 1RM bench press) and…
Labor Day Gym Hours
In lieu of regular classes, on Monday September 5th (Labor Day) we'll hold an Open Gym from 5pm-7pm. The Open Gym will be FREE for all ICA members and anyone with an ICA punchcard! Guests and visitors are welcome to…
Daily WOD – Aug 31, 2011
400m farmer's carry (53/35#), then in remainder of 20 minutes complete AMRAP of: 5 front squats (125/85#) 7 toes to bar Gym Notes: We have found that it is possible to produce sandbags for future workouts…
Daily WOD – Aug 30, 2011
Snatch 1-1-1-1-1-1-1 Then At 65% of your 1RM snatch, perform 2 snatches on the minute for 8 minutes Community Notes: We are excited to add a new class to our schedule! Starting Wednesday 8/31 we…
Announcement: 31 Heroes WOD
Due to the interest in the 31 Heroes WOD coming up this Saturday (Sept 3rd), we will be holding our usual 9 a.m. and an additional 10 a.m. class to accommodate the extra athletes. We…
Daily WOD – Aug 29, 2011
Complete: 3 x 800m run 1 x 400m sled drag (with 35% of your 1RM deadlift on the sled) WOD Notes: We will run this WOD in four 8 minute rounds. You'll have the time…
Rest Day – Aug 28, 2011
Rest up! Thanks for another great week at Iron Cross Athletics!
Grand Opening WOD!
For time complete 5 rounds of: 7 bar facing burpees 14 over head squat (95/65#) WOD Notes: Scaling options will be 35# or PVC. Opening announcements are at 9:15, and the first WOD heat starts…