Daily WOD – Feb 12, 2018
Complete 5 rounds for time of: 400m run 20 push ups 20 wallballs (20/14# to 10/9') WOD Notes: Focus on beautiful push ups in today's workout. Don't let your core sag or the elbows flare. …
Football WOD – Feb 11, 2018
AMRAP in 10 minutes of: 5 push presses (135/85#) 15 Russian twists (25/15#, 1 touch=1 rep) 25 double unders Community Notes: Happy Birthday Vanessa!
Daily WOD – Feb 10, 2018
"Open 17.2" AMRAP in 12 minutes of: 2 rounds of 50 ft weighted walking lunges (50/35#) 16 toes to bar 8 power cleans (50/35#) then 2 rounds of 50 ft weighted walking lunges (50/35#) 16…
Daily WOD – Feb 9, 2018
Front Squat 3-3-3-3-3 Then Max air squats in 2 minutes. WOD Notes: Compare to 170815.
Open Gym – Feb 8, 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 the past week: AMRAP in 14 minutes of: 10 DB single arm OHS…
Daily WOD – Feb 7, 2018
WINTER WEATHER NOTE - Please check the blog before driving in tomorrow morning. In the event we need to cancel classes, we would replace this note with a cancellation note by 4:45am (or by 8:30am…
Daily WOD – Feb 6, 2018
'The Air Force WOD" Complete for time: 20 thrusters (95/65#) 20 sumo deadlift high pull (95/65#) 20 push jerks (95/65#) 20 overhead squats (95/65#) 20 front squats (95/65#) Complete 4 burpees at the start of…
Daily WOD – Feb 5, 2018
8 intervals (30 sec on, 30 sec off) of: Row (meters) 8 intervals (30 sec on, 30 sec off) of: Double unders 8 intervals (30 sec on, 30 sec off) of: 10 yard shuttle run WOD Notes:…
2018 ICA Open – Teams Assignments!
On Saturday after our Power Meet we held a live drawing to select our 6 "super teams" for this year's Open. Below are the team assignments! If you meant to sign up for a…
Daily WOD – Feb 4, 2018
AMRAP in 10 minutes of: 5 burpees over the bar 5 thrusters (155/105#) 5 strict pull ups Power Meet Results: Congratulations to the following winners from yesterday's power meet: Total Champions - Tanya and James…