Daily WOD – Dec 22, 2018
"12 Days of ICA" Day 1 = 1 x 200m run Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (men clapping) Day 5 =…
Daily WOD – Dec 21, 2018
Bench Press 2-2-2-2-2 (1 second pause on chest) Then 3×5 Weighted pull ups 3×20 DB floor presses
Open Gym – Dec 20, 2018
Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from the last week: “Randy” 75 power snatches for time (75/55#) Back squat 2-2-2-2-2 then 3×10…
Daily WOD – Dec 19, 2018
Complete 4 rounds for time of: 15 Handstand push ups 400m Run Schedule Notes: Mark your calendars for these upcoming schedule changes! Dec 22 - "12 Days of ICA" 7:30-10:30am. Heats kick off every 30…
Daily WOD – Dec 18, 2018
EMOM for 30 minutes of the barbell complex: Power clean + hang clean WOD Notes: The intent on this workout is to gradually increase in weight over the 30 minutes by starting light and increasing…
Daily WOD – Dec 17, 2018
Complete for time: 60 Double unders 30/21 Cal row 60 Double unders 30 DB snatches (50/35#) 60 Double unders 30 Toes to bar 60 Double unders 30 DB snatches (50/35#) 60 Double unders 30/21 Cal…
Football WOD – Dec 16, 2018
Complete 5 rounds of: 9 thrusters (135/95) 9 strict pull ups 9 burpees Rest 1 minute after each round Yoga Note: Starting today, our 11:15am Sunday yoga class is FREE! Many of our coaches and…
Daily WOD – Dec 15, 2018
Back Squat 2-2-2-2-2 Then 3x10 close stance front squats (35% 2RM back squat) 40 yds banded monster walks WOD Notes: Compare back squat to 180724. OLY WOD: High Hang Snatch 2x2@60%, 2x2@70%, 3x1@80% Power Clean…
Daily WOD – Dec 14, 2018
"Randy" Complete for time: 75 power snatches (75/55#) WOD Notes: Compare Randy to 161014. Anyone who can't safely snatch may clean and jerk, or do power cleans at a slightly heavier weight. This WOD is…
Daily WOD – Dec 13, 2018
Join us between 4:30 and 7:30 tonight for open gym. You can do any workout you like, including a workout from the last week: Deadlift 1-1-1-1-1 (+4" rack) then 10R/10L single leg box jump, 3x10…