Daily WOD – Sep 18, 2017
Overhead Squat 3-3-3-3-3 Then 50 hollow rocks face up, 50 hollow rocks face down WOD Notes: Compare to 160412. Nutrition Notes: Our nutrition challenge starts next Monday, Sept 25! Details were posted last week; read…
Football WOD – Sep 17, 2017
AMRAP in 15 minutes of: 3 power cleans (60% 1RM) 5 strict pull ups 3 power cleans (60% 1RM) 10 push ups 3 power cleans (60% 1RM) 15 air squats WOD Notes: Your goal should…
Daily WOD – Dec 16, 2017
Tabata: Lateral bar hops Row (1 cal = 1 rep) Wallballs (20/14# to 10/9') Wreckbag cleans (50/35#) WOD Notes: For the lateral bar hops, Rx is over a loaded barbell but they must be dynamic…
Daily WOD – Sep 15, 2017
Split Jerk 1-1-1-1-1-1 Then 50 yd handstand walk WOD Notes: Compare to 170408.
Open Gym – Sep 14, 2017
Join us from 4:30 to 7:30 for open gym. You can work on anything you like, including making up a workout from this week: AMRAP in 7 minutes of 5 box jumps (30/24"), 3 cleans…
Daily WOD – Sep 13, 2017
Deadlift 2-2-2-2-2-2 Then 5x10 Romanian deads (50% 2RM) WOD Notes: Compare to 160105.
Daily WOD – Sep 12, 2017
AMRAP in 11 minutes of an ascending ladder by 1's of: shoulder to overhead (155/105#) Complete 8 burpees after each round. WOD Notes: The ascending ladder means round one will be 1 S2O, 8 burpees,…
2017 Fall Nutrition Challenge
It's that time of the year again! Time for ICA’s annual Fall Nutrition Challenge! Read the details below and sign up at the box to participate! What: ICA’s 2017 Fall Nutrition Challenge Who: Every single person reading…
Daily WOD – Sep 11, 2017
“Helen” Complete 3 rounds for time of: 400 m run 21 kettlebell swings (53/35#) 12 pull ups WOD Notes: Benchmark day! Compare to 161107. Community Notes: Happy Birthday to Sofia, Whitney and OMC!
Football WOD – Sep 10, 2017
Complete 5 rounds of 30 seconds on, 30 seconds off of: Pendlay rows (135/85#) Lateral burpee box jumps (24/20") Thrusters (135/85#) Record total reps. WOD Notes: Pick a thruster weight that will allow you to…