Daily WOD – Jan 6, 2017
'Open 13.1" AMRAP in 17 minutes: 40 burpees 30 snatches (75/45#) 30 burpees 30 snatches (135/75#) 20 burpees 30 snatches (165/100#) 10 burpees snatches (210/120#) WOD Notes: In preparation for the 2018 CrossFit Open, we…
Daily WOD – Jan 5, 2018
Back Squat 5x3 (85%) Then 75 Russian twists NFT (heavy) Goals Notes: Goal setting day will take place on Monday, come with ideas and questions!
Open Gym – Jan 4, 2017
Join us between 4:30 and 7:30 pm for open gym. You can do any workout you'd like, including making up a workout from the past week: "Fran" 21-15-9 reps for time of thrusters (95/65#) and…
Daily WOD – Jan 3, 2018
Sumo Deadlift 6x2 (85%) Then 100 KB swings (53/35#)
Daily WOD – Jan 2, 2018
“The Baseline” 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 3 to 5 minutes and repeat for a total of 3 rounds. WOD Notes: What better way to open up 2018…
Rest Day – Jan 1, 2018
Happy New Year ICA! The gym is closed today. The regular class schedule will resume on Tuesday. Stay safe!
Open Gym – Dec 31, 2017
“Last Chance” New Year’s Eve Open Gym WOD Notes: Today is the last chance to knock some 2017 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want! …
Daily WOD – Dec 30, 2017
Bench Press 8x5 (70%) Complete 10 push ups after each set. Ring push ups are fair game. Community Notes: Happy Birthday Brian W!
Daily WOD – Dec 29, 2017
https://www.youtube.com/watch?v=11UvDMeNV68 "Fran" 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes: Compare to 170610.
Open Gym – Dec 28, 2017
Join us between 4:30-7:30pm for Open Gym. You can do any workout you'd like, including making up a workout from the past week: Deficit Deadlift 8×1 (85% 1RM) then 5×6 glute bridges (50% 1RM deadlift)…