Football WOD – Dec 2, 2018
Complete 8 rounds for max reps: 40 seconds Squat Cleans (80% 1RM) 20 seconds Rest 40 seconds Row (calories) 20 seconds Rest Community Notes: Happy Birthday Frank W. and Kerri! Schedule Notes: If you're looking…
Daily WOD – Dec 1, 2018
Bench Press 1-1-1-1-1 (1-board) Then Accessory work: 3x10 bench press (50% 1RM) 3x25 banded tricep extensions 3x25 banded lat pull downs OLY WOD: Power Snatch 1-1-1-1 Clean 1-1-1-1 Complete for time: 50/35 cal row & 30…
Daily WOD – Nov 30, 2018
Complete for time: 30 Pull ups 40 Push ups 50 Sit ups 60 Air squats 70 Wallballs (20/14# to 10/9') 60 Air squats 50 Sit ups 40 Push ups 30 Pull ups WOD Notes:…
Open Gym – Nov 29, 2018
Come in between 4:30 and 7:00 pm for open gym. You can work on anything you like including a workout from last week: Back Squat 1-1-1-1-1 then alternating tabata of goblet squats (53/35#), Russian twists…
Daily WOD – Nov 28, 2018
Banded Deadlift 6x3 (50% 1RM deadlift) Then Power Clean 1-1-1-1-1 Then 3x15R/15L single leg KB deadlifts WOD Notes: Compare power clean to 170818. From Smith: Just wanted to send a massive thank you to everyone…
2018 Holiday Adopt-a-Family
Today is "Giving Tuesday," a great time to kick off one of our favorite ICA traditions... ICA's 6th Annual Holiday Adopt-a Family! This year Orion has matched us with two local families in need. We have…
Daily WOD – Nov 27, 2018
AMRAP in 15 minutes of: 9 kettlebell swings (70/53#) 7 burpee box jumps (24/20") 5 toes to bar WOD Notes: Wednesday will be a strength day involving the posterior chain. Choose your kettlebell weight accordingly!
Daily WOD – Nov 26, 2018
Complete 8 rounds for time of: 10 push presses (95/65#) 40 double unders WOD Notes: If you opt for DB push presses, make the total weight of the DBs approximately 2/3 the barbell weight you…
Football WOD – Nov 25, 2018
Complete 4 rounds, each for time of: 7 sumo deadlifts (70% 1RM) 14 pull ups 21 box jumps (24/20") Start a new round every 5 minutes. WOD Notes: Each round will be capped at 4…
Daily WOD – Nov 24, 2018
"Grace" 30 power clean and jerks for time (135/95) WOD Notes: This is a very short benchmark metcon designed to be sub 5 minutes. Choose a weight that is challenging but does not make you…