Gym Closed – Dec 25, 2019
Merry Christmas and happy 3rd day of Hanukkah to those who celebrate! To those who don't celebrate either, thank you for your understanding as we are closed for the day. We hope you enjoy a…
Daily WOD – Dec 24, 2019
“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: This is a…
Daily WOD – Dec 23, 2019
Complete for time: 1000m row 80 air squats 60 sit ups 40 push ups 20 pull ups Schedule Notes: Class times tomorrow are 5:15am, 6:15am, 8:30am, 9:30am, 4:00pm, 5:00pm, and 6:00pm. (There is no…
Daily WOD – Dec 22, 2019
Complete 6 rounds for time of: 32 double unders 8 toes to bar 8 Russian KBS (AHAP) 8 push ups WOD Notes: AHAP (as heavy as possible) means choose a weight that is very challenging…
Daily WOD – Dec 21, 2019
“12 Days of ICA” Day 1 = 1 x 200m run Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (men clapping) Day 5 =…
Daily WOD – Dec 20, 2019
Sumo Deadlift 5x5 (80% 1RM) Then 20R/20L pistols (as difficult as possible) 20 wallballs (as heavy as possible) WOD Notes: Anyone looking to make pistols more difficult (what?) can try adding weight or holding something…
Daily WOD – Dec 19, 2019
With a partner complete AMRAP in 18 minutes of: 15 burpee box jumps (24/20") 10 power snatches (135/95#) Schedule Notes: The annual ICA in-house power meet will be held on Saturday, Feb 29! We've…
Daily WOD – Dec 18, 2019
"Fran" Complete 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes: Compare to 190625. Reminder: All donations for our Adopt-a-Families are due by end of day tomorrow (Wednesday)! Community Notes: Happy Birthday to…
Daily WOD – Dec 17, 2019
Power Clean 1-1-1-1-1-1 Then 3x3 clean pulls (70% 1RM) 3x3 high hang power cleans (70% 1RM) WOD Notes: Compare power clean to 181128. Blog Note: Did you know you can subscribe to our blog, so…
Daily WOD – Dec 16, 2019
Complete 5 rounds for time of: 25 KB swings (53/35#) 20 wallballs (20/14# to 10/9') 15 handstand push-ups WOD Notes: There will be a 25 minute cap for this workout. Your first round should ideally…