Daily WOD – Jan 24, 2018
Deadlift or Sumo Deadlift 1-1-1-1-1 Then 1000m row for time WOD Notes: The goal of today is to work your way up on whichever style of deadlift you prefer to the weight you plan to…
Daily WOD – Jan 23, 2018
Buy-in: 10 minutes of bar muscle up or pull up practice then AMRAP in 9 minutes of an ascending ladder of: 3R/3L DB snatch (50/35#) 1 bar muscle up WOD Notes: The first round of…
The 2018 CrossFit Open
What is the “Open?” The Open is an annual, online, worldwide competition for CrossFit athletes. Technically, it is the first level of competition for elite CrossFit athletes to qualify for the CrossFit Games. However, the Open…
Daily WOD – Jan 22, 2018
3 rounds for time of: 50 wall balls 5 rope climbs WOD Notes: There will be a 20 minute cap on this workout. The sub for rope climbs will be 25 ring rows or inverted…
Football WOD – Jan 21, 2018
AMRAP in 12 minutes of: 10 deadlifts (275/185#) 25 push ups Community Notes: Happy Birthday Tina and Alan!
2018 Power Meet Details
The 2018 in house power meet and chili cookoff is upon us! On Saturday, February 3rd, this annual celebration of brute force and chili will commence for the 3rd straight year. Here are some things…
Daily WOD – Jan 20, 2018
"Open 17.5" Complete 10 rounds for time of: 9 thrusters (95/65#) 35 double unders WOD Notes: We will run 2 heats and have a 15 minute time cap. Anyone who can't go overhead will power…
Daily WOD – Jan 19, 2018
Board bench press 10x1 (95%) Complete a 45 second plank hold after each set Reminder: Tomorrow (Jan 19) is the last day to get free shipping at ICA's new online apparel store, using code FREESHIP.…
Open Gym – Jan 18, 2018
Join us between 4:30 and 7:30 tonight for open gym. You can do any workout you'd like, including making up a workout from the past week: "13.2" - AMRAP in 10 minutes of: 5 shoulder…
Daily WOD – Jan 17, 2018
Complete 5 rounds for time of: 10 Handstand push ups 15 DB cleans (50/35#) 20 pull ups WOD Notes: Anyone doing strict or banded pull ups should cut to 10 pull ups per round. Have…