Football WOD – Apr 14, 2019
On a 12 minute clock, complete 10-8-6-4-2 reps for time of: Thruster (135/95#, NTE 70% 1RM) Strict pull up At the 12 minute mark, complete 10-8-6-4-2 reps for time of: Power clean (135/95#) Ring dip…
Daily WOD – Apr 13, 2019
Complete for time: 75 wallballs (20/14# to 10/9') 800m run 50 wallballs (20/14# to 10/9') 400m run 25 wallballs (20/14# to 10/9') 200m run Community Notes: Happy Birthday Linda!
Daily WOD – Apr 12, 2019
Box Squat 6x2 (85% 1RM) Then Alternating tabata of: Russian twists (25/15#) Plank hold
Open Gym – April 11, 2019
Join us from 4:30-7:30pm for Open Gym. You can work on anything you'd like, including making up a workout you missed from the past week, or trying this week's Olympic programming: OLY WOD Split Jerk…
2019 Summer Teen Program Registration!
Registration for the ICA Summer Strength and Speed program is now open! When: Mondays, Wednesdays and Fridays from June 17th to August 9th (8 weeks). The session will be held from 10:30 to 11:30 am.…
Daily WOD – Apr 10, 2019
"The Chief" Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 squats Rest 1 minute and repeat for a total of 5 rounds. We will record total rounds completed. WOD…
Daily WOD – Apr 9, 2019
Snatch 1-1-1-1-1-1 Then 3x3 snatch pulls (100% 1RM snatch) 3x10 behind the neck presses (light) Membership Waitlist: Our ICA community continues to grow, and we are thrilled to welcome so many new athletes! However, our…
Daily WOD – Apr 8, 2019
Complete for time: 1600m run 1600m row 16 muscle ups WOD Notes: The scale for muscle ups will be 1 or 2x strict pull ups. In large classes, some athletes will row first and then…
Daily WOD – Apr 7, 2019
Complete 5 rounds for time of: 3 cleans (225/135#NTE 85% 1RM) 15 box jumps (24/20") Rest 1 minute after each round.
Daily WOD – Apr 6, 2019
Sumo Deadlift 3-3-3-3-3 Then Atlas stone shouldering practice. Community Note: We're celebrating the arrival of spring with a bonfire and backyard hang out at our house tonight (Saturday). If you don't already have evening plans,…