Daily WOD – Nov 21, 2016
AMRAP in 12 minutes of: 10 toes to bar 5 cleans (205/125# NTE 80%)
Football WOD – Nov 20, 2016
Complete 3 rounds, each for time of: 5 bear complexes (135/95#) 400m sprint WOD Notes: The bear complex is a barbell complex consisting of a power clean, front squat, push press, back squat, push press…
Daily WOD – Nov 19, 2016
Deadlift 3x6 (80%) Then 3x10 barbell hip thrusters (glute bridges) Reminder: Please have all hoodie orders place by tomorrow (Saturday) at noon. Hoodies will be sold by preorder only, we are not ordering extras. The…
Daily WOD – Nov 18, 2016
Complete 5 rounds for time of: 15 burpee box jumps (20/16") 3 rope climbs
Open Gym – Nov 17, 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: Back Squat 20 rep max then 10 front levers…
Hoodie Order
By popular demand we're ordering up some ICA camo hoodies! Cost is $50 and we're going on preorders only. If you want one, make sure to order one HERE. Please fill out your full name…
Daily WOD – Nov 16, 2016
Complete 3 rounds, each for time of: 750m row 100 double unders WOD Notes: We will be trying to set off rounds every 7 to 10 minutes depending on the size of the class. Go…
Daily WOD – Nov 15, 2016
Our new gym will feature this awesome, new, hard-lined water cooler - courtesy of all of you! (Paid for using the cash you gifted us at the 5th anniversary party.) Thank you, and we hope…
Daily WOD – Nov 14, 2016
Every 4 minutes for 5 rounds complete: Max consecutive bodyweight bench presses (NTE 75%) Then 50 evil wheels NFT WOD Notes: Choose a weight for this workout that allows you to get at least 12…
Football WOD – Nov 13, 2016
Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB Thrusters (50/30#) Bar Muscle Ups Row (1 cal = 1 rep) Burpees WOD Notes: Compare to 141207.