Daily WOD – Mar 9, 2019
Deadlift 10-8-6-4-2 Then 5x10 bent over row (~35% 2RM deadlift) WOD Notes: Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and…
Open WOD – Mar 8, 2019
https://www.youtube.com/watch?v=vm-yJPPBwys "Open 19.3" 200 ft overhead walking lunge w/ single DB 50 box step ups w/ single DB 50 strict HSPU 200 ft handstand walk There is a 10 minute time cap on this WOD.…
Open Gym – Mar 7, 2019
Come in between 4:30 and 7:30 tonight for open gym. You can work on anything you like including a workout from the last week: "19.2" 8 minutes to complete 25 T2B, 50 DU, 15 cleans…
Daily WOD – Mar 6, 2019
AMRAP in 17 minutes of: 20 push ups 20 box jumps (24/20") 20 wallballs (20/14# to 10/9')
Daily WOD – Mar 5, 2019
Complete 21-15-9 reps for time of: Dumbbell snatches (70/50#) Strict pull ups Community Notes: Happy Birthday Pete P! Open Notes: This week's Headliner Heat will feature some of our ICA Rookies! Come on out and…
Daily WOD – Mar 4, 2019
Snow Note: Classes are on! Missy and Kelly G working through push ups! Back Squat 10-8-6-4-2 Then 50R/50L KB oblique crunches WOD Notes: The intent on this rep scheme is to build from approximately 60%…
Football WOD – Mar 3, 2019
Complete 5 rounds of 30 seconds on, 30 seconds off, of: Supine ring pull up (as low as possible) Box jump (as high as possible) Shoulder to overhead (as heavy as possible) WOD Notes: There…
Daily WOD – Mar 2, 2019
Snow Note: A snowy mix is expected tonight. We will post on the blog by 6:15am if there are any changes to our morning schedule. Complete for time, in any order: 10 rope climbs 100…
Daily WOD – Mar 1, 2019
Snow Note: 5:15 and 6:15am classes are on; please drive carefully! https://youtu.be/yJ7zyc8E2gE "Open 19.2" On an 8 minute clock, complete: 25 toes to bar 50 double unders 15 squat cleans (135/85) 25 toes to bar…
Open Gym – Feb 28, 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: "Open 19.1" AMRAP in 15 minutes of 19 wallballs, 19 cal row…