Daily WOD – Jan 9, 2017
Complete 4 minutes for max reps at each of the following stations: row (1 cal = 1 rep) pistols (alternating legs) hang power cleans (155/95#) WOD Notes: There will be no rest time to transition between…
Football WOD – Jan 8, 2017
Every minute on the minute for 8 minutes complete : 3 strict weighted pull ups (25/15#) max reps power cleans (185/125# NTE 80%)
Daily WOD – Jan 7, 2017
"Open 12.3" AMRAP in 18 minutes of: 15 box jumps (24/20") 12 push presses (115/75#) 9 toes to bar WOD Notes: This was the third Open workout from 2012 and we will be kicking off…
Break in the Box – Event Details
Next Saturday, January 14, help us break in ICA's new home with an epic event -- 12 hours of benchmark WODs!! We'll run a WOD an hour starting at 8:00am. Join us for one, two or all twelve workouts!…
Daily WOD – Jan 6, 2017
Sumo Deadlift 8x1 (90%) Then AMRAP in 6 minutes of: 100 single unders 50 double unders 10 triple unders
Open Gym – Jan 5, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: AMRAP in 20 minutes of: 5 pull ups, 10…
Daily WOD – Jan 4, 2017
Complete 3 rounds for time of: 400m run 15 pull ups 50 squats 15 pull ups Hoodie Notes: We are placing another hoodie order for anyone who missed the first round! You can fill out…
Daily WOD – Jan 3, 2017
Complete 15-12-9 reps for time of: Bar facing burpees Clean & jerks (135/95#) WOD Notes: This should be a short metcon in the under 10 minute range. Clean & jerk weight should not exceed 75%…
Daily WOD – Jan 2, 2017
**The 7:00pm class is cancelled for tonight due to no sign ups. Please email or text us if you needed this class time.** Back Squat 8x1 (90%) Then 5x5 drop box jumps NFT WOD Notes: …
Rest Day – Jan 1, 2017
Happy New Year ICA! The gym is closed today. Classes resume on Monday with a normal schedule PLUS a bonus 8:30am WOD. Stay safe tonight!!