Daily WOD – Dec 20, 2016
AMRAP in 15 minutes of: 4 burpee pull ups 6 Turkish get ups (45/25#, 3R/3L) 8 ring push ups Community Notes: Happy Birthday Vinny!
Daily WOD – Dec 19, 2016
Complete 2-4-6-8-10 reps for time of: front squats (205/125# NTE 80%) Complete 2 rope climbs before each round. WOD Notes: This is designed to be an 8 to 10 minute workout on the fast end and…
Football WOD – Dec 18, 2016
Complete 10 rounds for time of: 20 seconds box jump (28/24") 10 seconds rest 20 seconds DB thruster (45/30#) 10 seconds rest WOD Notes: Score is the total number of reps completed. Community Notes: Happy…
Daily WOD – Dec 17, 2016
Back Squat 4-4-4-4-4 Then Take 10 minutes to find your max consecutive double unders. Community Notes: Happy Birthday Mike C!
Daily WOD – Dec 16, 2016
For time, complete: 50 calorie row 25 handstand push ups 50 med ball cleans (20/14#) 25 L-sit pull ups 50 wall balls (20/14#) 25 ring dips WOD Notes: This will be a fun little chipper…
Open Gym – Dec 15, 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: Power Clean 1-1-1-1-1 then death by power clean (60%)…
Daily WOD – Dec 14, 2016
Partner Interval Complete 12 rounds (6 each) for time of: 15 box jumps (24/20") 50 yd shuttle run 15 Russian KB swings (70/53#) 50 yd shuttle run WOD Notes: Partner 1 will complete 1 full…
Daily WOD – Dec 13, 2016
Thruster 1-1-1-1-1 Then 3 rounds of 20 floor presses (50% 1 RM bench press) 10 floor wipers WOD Notes: Compare to 140407 and to the first WOD in ICA history on 110801.
Daily WOD – Dec 12, 2016
"Homecoming" AMRAP in 16 minutes of: 10 bar muscle ups 41 burpees WOD Notes: Join us for opening day at 1041 W. Bridge St! The box is set up and ready to go. Time to…
Rest Day – Dec 11, 2016
Thank you to everyone who came out to help us move! What we thought would take 6 hours ended up taking about 1.5 - talk about manpower! We still have some clean up and organizing to…