Daily WOD – Nov 23, 2018
Back Squat 1-1-1-1-1 Then Alternating Tabata (8 min total): Goblet squats (53/35#) Russian twists (25/15#) WOD Notes: Get ready to put those carbs to work and lock in some gains! The back squat today is…
Daily WOD – Nov 22, 2018
“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes: This is our “House WOD” which we…
Daily WOD – Nov 21, 2018
Complete 7 rounds of 1 minute at each of the following stations: Row (1 cal = 1 rep) Rope climbs Rest WOD Notes: We will record total calories rowed as well as total climbs.
Daily WOD – Nov 20, 2018
Bench Press 2-2-2-2-2 Then DB or KB bench press 4x8 Max consecutive strict HSPU (4 attempts) DB lateral shoulder raises 3x10 (light) WOD Notes: Compare to 181126. Schedule Notes: We have a modified schedule this…
Daily WOD – Nov 19, 2018
Complete for time: 400m run 20 back squats (115/75#) 30 toes to bar 20 back squats (115/75#) 30 toes to bar 20 back squats (115/75#) 400m run Community Notes: Missy's dad runs a farm in…
Football WOD – Nov 18, 2018
Complete 3 rounds for time of: 10 DB thrusters (50/35#) 15 burpees 20 DB snatch (50/35#) 25 double unders WOD Notes: DB thrusters are two-armed, DB snatch are one-armed. Community Notes: Thank you to everyone…
Battle on Bridge – Nov 17, 2018
We are closed today for ICA's inaugural Battle on Bridge Street competition! Spectators are welcome. Our primary parking lot will be closed, but you can park along Jefferson Street, across Bridge (at the apartments), or…
Daily WOD – Nov 16, 2018
Deadlift 3x8 (70% 1RM) Then 3x10: Russian KBS (single arm, heavy) Bent over rows 50 Oblique crunches each side Community Notes: For those of you getting family pictures taken by Smith this Sunday, the location…
Open Gym – Nov 15, 2018
Due to road conditions, the gym is closed this evening. Stay safe, stay warm and remember when you see someone stuck, as a deadlifter you are obligated to push them out! Come in between 4:30…
Daily WOD – Nov 14, 2018
"Cindy" AMRAP in 20 minutes: 5 pull ups 10 push ups 15 squats WOD Notes: Compare to 171107.