Daily WOD – Dec 29, 2019
Complete 21-18-15-12-9-6-3 reps for time of: Push presses (95/65#) Box jumps (24/20" WOD Notes: Pick a weight that allows you to do the first round of 21 push presses in no more than 2 sets.…
Daily WOD – Dec 28, 2019
** 10:30am class added due to demand. Claim your spot in Wellness Living! ** Complete 4 rounds for time of: 75 double unders 15 deadlifts (225/155#) 15 chest-to-bar pull-ups WOD Notes: Pick scales that allow…
Daily WOD – Dec 27, 2019
"Elizabeth" Complete 21-15-9 reps for time of: Cleans (135/95#) Ring dips WOD Notes: Compare to 160708. Community Notes: Happy Birthday DT!
Daily WOD – Dec 26, 2019
Back Squat 6x3 (80-85% 1RM) Then 50 glute bridges (50/35# wreckbag) 10R/10L single leg box jumps WOD Notes: Try to go unbroken on the glute bridges. The single leg box jumps should take off from…
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…