Daily WOD – Sep 26, 2016
Clean and Jerk 1-1-1-1-1-1-1 WOD Notes: Compare to 150626. Reminder: The first 10 minutes of each class today will be a brief break down of this year's nutrition challenge which officially starts a week from…
Football WOD – Sep 25, 2016
Complete 5 rounds of 30 seconds on, 30 seconds off of: Pendlay rows (135/85#) lateral burpee box jumps (24/20") thrusters (135/85#) Record total reps. WOD Notes: Pick a thruster weight that will allow you to…
Daily WOD – Sep 24, 2016
Front Squat 1-1-1-1-1-1 Then Max front squats in 2 minutes at 50% 1RM WOD Notes: Compare to 160501 and 160203.
Daily WOD – Sep 23, 2016
AMRAP in 10 minutes of: 10 power snatches (95/65#) 10 burpees WOD Notes: This workout is fairly shoulder intensive. If the snatches concern you, switch to power cleans instead. Get the first round done in…
Make Up Day – Sep 22, 2016
Come in between 4:30 and 7:30 pm to make up one of the last 6 workouts. This week the choices are: Sumo Deadlift 1-1-1-1-1-1 then 400m sled drag 40-30-20-10 box jumps, 20-15-10-5 HSPU Complete 8…
Daily WOD – Sep 21, 2016
Push Press 3-3-3-3-3 Then 5x5 weighted ring dips WOD Notes: Compare to 131109.
Daily WOD – Sep 20, 2016
Row the following distances with rest in between: 250m 500m 1000m 500m 250m WOD Notes: In large classes we will have people teamed up on rowers. If there are groups of 3, each person will…
2016 Fall Nutrition Challenge
Who's ready for some clean eating?!?!? ICA's annual Fall Nutrition Challenge is almost here. Read the details below, and sign up at the gym to participate! What: ICA's 2016 Fall Nutrition Challenge Who: Every single…
Daily WOD – Sep 19, 2016
Complete 10 rounds for time of: 5 power cleans (155/105#) 10 jumping lunges (5 each leg) Community Notes: Who's ready for some clean eating?!?!? Our annual Fall Nutrition Challenge will take place Monday October 3…
Football WOD – Sep 18, 2016
Complete 8 rounds for time of: 3 hang power cleans (225/135#) 6 lateral slamballs (40/30#) 9 lateral hops Rest 30 seconds after each round. WOD Notes: Intensity is everything today. Go as fast as possible…