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.…
Daily WOD – Nov 22, 2019
Sumo Deadlift 5x3 (85%) Then 5 x 5R/5L weighted box steps ups (as heavy as possible) WOD Notes: If you're competing in the Battle on Bridge Street competition this weekend, consider knocking out 5x3 at…
Daily WOD – Nov 21, 2019
AMRAP in 20 minutes of: 5 hip pull overs 15 Russian KBS (70/53#) 30 ft handstand walk WOD Notes: There are some scaled versions of a hip pull over (starting from a box, skin the…
Daily WOD – Nov 20, 2019
"Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes: What will your strategy be for Karen? Ten sets of 15, tabata style, I hear that if you do 20 every minute, it doesn't…
Daily WOD – Nov 19, 2019
Complete 3 rounds for time of: 40/30 cal row 30 box jumps (24/20") 20 power snatches (95/65#)
Daily WOD – Nov 18, 2019
Front Squat 2-2-2-2-2 Then Complete 100 push ups for time. WOD Notes: Compare to 190629.