Football WOD – Feb 17, 2019
AMRAP in 12 minutes of: 5 push presses (135/85#) 15 Russian twists (25/15#, 1 touch = 1 rep) 25 double unders
Daily WOD – Feb 16, 2019
Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10/9′) 50 pull ups…
Daily WOD – Feb 15, 2019
Thruster 3-3-3-3-3 Then 10 Front levers NFT WOD Notes: Compare to 160506. Saturday Reminder: Classes are almost full for Saturday. If you have a partner picked out in advance, please ensure only ONE of you…
Open Gym – Feb 14, 2019
Happy Valentine's Day ICA! What better way to spend your evening than hitting up Open Gym from 4:30 to 7:30pm. You can work on anything you'd like including a workout from the last week: AMRAP…
Daily WOD – Feb 13, 2019
On a 10 minute clock, complete: 40/30 cal row 30 bar over burpees 30 overhead squats (115/75#) Max muscle ups in remaining time Community Notes: Happy Birthday Jen C!
Daily WOD – Feb 12, 2019
Weather Notes: Roads look good and classes are on! Be sure to sign up for class and you'll receive any updates if conditions change. EMOM for 20 minutes of the complex: Power clean + hang…
Daily WOD – Feb 11, 2019
Winter weather is on the way. If we need to cancel morning classes we'll post here by 4:45am. With a partner, complete 12 rounds for time of: 8L/8R dumbbell thruster (50/35#) 8 meter overhead walking…
Football WOD – Feb 10, 2019
Complete 5 rounds for max reps of: 20s hang power clean (115/75#) 40s rest 20s of weighted pull ups (50/30#) 40s rest 20s of burpees 40s rest WOD Notes: Each 20 second interval needs to…
Daily WOD – Feb 9, 2019
Box Squat Squat 5x3 (80-85% 1RM) Then Complete NFT: 25 high box jumps 3 minute plank hold WOD Notes: Make the back squats pretty! There should be no risk of failure on box squats. Get…