Daily WOD – Dec 1, 2019
Complete 3-6-9-12-15-12-9-6-3 reps for time of: Front squats (115/75#) Toes to bar Burpees 20 minute cap. United Mettle Note: Our in house pro shop is selling Rehband knee sleeves, buy one get one 50% off,…
Daily WOD – Nov 30, 2019
Take 15 minutes to build to a heavy clean and jerk. Then "Grace" Complete for time: 30 clean and jerks (135/95#) WOD Notes: Compare to 190514. Community Notes: Happy Birthday Coach eQ!
Daily WOD – Nov 29, 2019
Complete for max reps: Tabata one-arm dumbbell snatch (50/35#) Tabata row (cal) Tabata slam ball (30/20#) Tabata Russian twists (25/15#, L+R=1) 1 minute transition between Tabatas. WOD Notes: Each Tabata consists of 8 rounds of…
Daily WOD – Nov 28, 2019
“The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders OR “The Firebird Express” Complete 5 rounds for…
2019 Holiday Adopt-a-Family
With Thanksgiving around the corner, what better time to kick off one of our favorite ICA traditions... ICA's 7th Annual Adopt-a Family! Every year our ICA family gives thanks by adopting families in need from…
Daily WOD – Nov 27, 2019
**UPDATE: Due to demand, we've added an 8:30am class to today's schedule. Complete 21-18-15-12-9-6-3 reps for time of: KB swings (53/35#) Box jumps (24/20") WOD Notes: If you have family coming into town, this workout…
Daily WOD – Nov 26, 2019
Back Squat 5-5-5-5-5 Then 3x20 glute bridges (40% of 5RM back squat) WOD Notes: Compare to 181003. Community Notes: Happy Birthday Dan T! Schedule Notes: Important schedule changes for this week: Wednesday - We "uncancelled"…
Daily WOD – Nov 25, 2019
With a 15 minute running clock, complete a round every 90 seconds of: 3 power snatches (135/95#) 12 burpees WOD Notes: Choose a scale for the snatch (weight) and burpees (number of reps) so each…
Daily WOD – Nov 24, 2019
AMRAP in 12 minutes of: 5 power clean and jerks (155/105#) 10 chest to bar pull ups Community Notes: Happy Birthday Ed and Julie!
Battle on Bridge – Nov 23, 2019
Good luck to everyone participating in the Battle on Bridge Street II! Anyone not competing is encouraged to come on out, cheer for some ICAers, and make friends with our guests from other local gyms.…