Daily WOD – Mar 21, 2018
The gym will be closed for the remainder of the day (no 9:30 class or any afternoon/evening classes). Stay safe, stay warm, and alternate arms when you shovel! :) Complete for time: 50-40-30-20-10 DB snatch…
Daily WOD – Mar 20, 2018
EMOM for 18 minutes: 10 x 10yd shuttle run 20 kettlebell swings (70/53#) 20 lemon squeezers WOD Notes: For this workout, you'll complete 6 rounds of the above, starting 1 movement at the top…
New to ICA: Crossover Symmetry!
WHAT: Crossover Symmetry is a rotator cuff and scapular strengthening system, and it's our newest addition to ICA! The program assists in the development of proper shoulder mechanics to reduce the risk of injury…
Daily WOD – Mar 19, 2018
Shoulder Press 1-1-1-1 Push Press 1-1-1-1 Split Jerk 1-1-1-1 WOD Notes: The weight on the bar should only increase during this workout. As you warm up the shoulder press, feel free to throw some push…
Football WOD – Mar 18, 2018
AMRAP in 15 minutes of: 5 power cleans (135/95, NTE 70% 1RM) 10 push ups 15 air squats WOD Notes: The push ups should be unbroken for the first 2 rounds; scale reps or ROM…
Daily WOD – Mar 17, 2018
Partner Interval AMRAP in 12 minutes of: 12 box jumps (24/20") 9 thrusters (95/65#) 6 burpees Reminder: Join us tomorrow (Saturday) for Pizza Helen. We'll open the gym at 4:00 and the first heat will…
Daily WOD – Mar 16, 2018
"Open 18.4" For time (9 minute cap): 21 deadlifts (weight 1) 21 handstand push ups 15 deadlifts (weight 1) 15 handstand push ups 9 deadlifts (weight 1) 9 handstand push ups 21 deadlifts (weight 2)…
Open Gym – Mar 15, 2018
Join us between 4:30 and 7:30 for Open Gym. You can do any workout you'd like including making up a workout from last week: 18.3 - AMRAP in 14 minutes of: 100 DU, 20 OHS,…
Daily WOD – Mar 14, 2018
Thruster 1-1-1-1-1 Then 3x20 floor presses (50% floor presses) WOD Notes: Compare to 161213. Notes: Please sign up in Wellness living for Pizza Helen (this Saturday) and breakfast between CFFB and our first yoga class…
Daily WOD – Mar 13 2018
Complete 3 rounds, each for time of: 45/30 cal row 15 hang power cleans (135/95#) 15 toes to bar Start a round every 7 minutes. Community Notes: Happy Birthday Catherine! Social Event Notes: Join us…