Daily WOD – Dec 31, 2016
“Last Chance” New Year’s Eve Open Gym WOD Notes: Today is the last chance to knock some 2015 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want! …
Daily WOD – Dec 30, 2016
AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 wallballs (20/14# to 10/9') Community Notes: Happy Birthday Brian W!
Open Gym – Dec 29, 2016
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: "Hollywood" - 2000m run, 22 wallballs (30/20# to 10/9'),…
Daily WOD – Dec 28, 2016
Complete for time: 10 cleans (185/115#) 50 double unders 8 cleans (185/115#) 40 double unders 6 cleans (185/115#) 30 double unders 4 cleans (185/115#) 20 double unders 2 cleans (185/115#) 10 double unders
Daily WOD – Dec 27, 2016
Bench Press 3-3-3-3-3 (3 second eccentric) Then 20 manmakers WOD Notes: Today is a 3 rep max bench day with a 3 second eccentric phase on each rep. That means your partner will count off…
Rest Days – Dec 24-26, 2016
Reminder that ICA is closed Dec 24, 25 and 26. Classes resume on Tuesday, Dec 27 with our regular schedule plus an extra class at 8:30am. Rest up and enjoy your holidays! If you are…
Daily WOD – Dec 23, 2016
"Hollywood" Complete for time: 2000m run 22 wallballs (30/20# to 10/9') 22 muscle ups 22 wallballs (30/20# to 10/9') 22 power cleans (185/115#) 22 wallballs (30/20# to 10/9') 2000m run WOD Notes: Is this real? …
Open Gym – Dec 22, 2016
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: Complete 50 cal row, 25 HSPU, 50 wallballs (20/14#…
Survey – Holiday Schedule
Please take this short survey to help us derive our holiday schedule for 12/23 and 12/27-12/30! [polldaddy type="iframe" survey="5D5C839A9B72FDE1" height="auto" domain="nsiell01" id="2016-holiday-schedule"]
Daily WOD – Dec 21, 2016
Deficit Deadlift 3-3-3-3-3 Then 5x5 RDL (50% 3RM deficit deadlift)