2018 ICA Power Meet!
The 3rd annual ICA power meet and chili cook-off has arrived! Please show up for the rules briefing at 7:30 am so there are no surprises on your lifts. Let’s get jacked up and set…
Daily WOD – Feb 2, 2018
AMRAP in 14 minutes of: 10 DB single arm OHS (50/35#) 15 box jumps 20 butterfly abmat sit ups Power Meet Notes: Friday is the last day to weigh in before the meet. In powerlifting,…
Open Gym – Feb 1, 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: Open 15.4 - AMRAP in 8 minutes of HSPU &…
Daily WOD – Jan 31, 2018
With a partner complete: 1500m row 50 chest to bar pull ups 75 burpees 100 KB swings (53/35#) 75 burpees 50 toes to bar Power Meet Notes: Weigh ins for the power meet can take…
Daily WOD – Jan 30, 2018
Complete 5 rounds for time of: 15 hang cleans (115/75#) 15 ring dips 30 double unders Power Meet Notes: The sign up sheet at the gym has been updated to include space for opening lifts. …
Daily WOD – Jan 29, 2018
Bench Press 1-1-1-1-1 Then 5x10 bent over barbell row WOD Notes: This is the last lifting day before the power meet and is also your chance to find your first attempt in the bench press. …
Football WOD – Jan 28, 2018
Complete 3 rounds of 40 seconds on, 20 seconds off of: Row or airdyne (calories) Toes to bar Slam ball (40/30#) Russian KBS (70/53#) WOD Notes: Everyone loves an interval day! Athletes will start at…
Daily WOD – Jan 27, 2018
Back Squat 2-2-2-2-2 Then 5x5 box jumps (very high) WOD Notes: Compare to 170909. Community Notes: Happy Birthday Luke M. and Tobin!
Daily WOD – Jan 26, 2018
“Open 15.4” AMRAP in 8 minutes of handstand push ups and cleans in the following rep scheme: 3 HSPU - 3 cleans (185/125#) 6 HSPU - 3 cleans 9 HSPU - 3 cleans (tie break time)…
Open Gym – Jan 25, 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: Board bench press 10x1 (95%), complete 45 second plank after…