Daily WOD – Mar 26, 2019
"Hollyman" Complete 30 rounds for time of: 5 wallballs (20/14# to 10/9') 3 handstand push ups 1 power clean (225/145# NTE 90% 1RM) WOD Notes: There will be a 30 minute time cap on this…
Spring Nutrition Shape Up!
From April 1 - April 30, we'll be embarking on a 30 day nutrition challenge. It's a little "spring cleaning" for our diet! The goal is to get rid of any bad habits that crept…
Daily WOD – Mar 25, 2019
15 minute death by: Box jumps (24/20") Dumbbell snatch (50/35#) WOD Notes: The "death by" rep scheme means you complete 1 rep of each movement in minute 1, 2 reps in minute 2, etc. After…
Football WOD – Mar 24, 2019
Every 4 minutes for 6 rounds complete: 20/15 cal row 10 burpees 5 deadlifts (70% 1RM) WOD Notes: Ideally you should have about 2 minutes of rest after each round in this workout. Make sure…
Daily WOD – Mar 23, 2019
Hang Power Clean 5-5-5-5-5 Then 3 rounds NFT: 5 high box jumps 50 bicycles WOD Notes: Compare HPC to 160328. Pizza Helen Notes: Doors open at 3:45pm for our annual Pizza Helen! This social event…
Open WOD – Mar 22, 2019
https://youtu.be/iXA0ZNB9gBQ "Open 19.5" 33-27-21-15-9 reps for time of: Thrusters (95/65#) Chest-to-bar pull-ups Variations: Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys…
Open Gym – Mar 21, 2019
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: "19.4" - AMRAP in 12 minutes of 10 snatches, 12 bar facing…
Daily WOD – Mar 20, 2019
"Diane" 21-15-9 reps for time of: deadlifts (225/155#) handstand push ups WOD Notes: The scale for handstand push ups will be 2 or 3x regular push ups (or 1 or 2x ring dips). If the…
Daily WOD – Mar 19, 2019
AMRAP in 15 minutes of: 10 cleans (135/95#) 50 double unders 2 rope climbs Open Note: The final week of the Open is upon us! Our Friday Night Lights headliner heat will feature ICA's top…
Daily WOD – Mar 18, 2019
3x15 bamboo OHS Then Overhead Squat 1-1-1-1-1 (5 second pause at the bottom) WOD Notes: For anyone who doesn't do overhead squats, you can work the technique and stability on the bamboo OHS and then…