New Rates effective June 1
Membership Rate Change Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, coaching and equipment. For…
Daily WOD – Apr 17, 2023
Workout of the Day Complete for time: 50 deadlifts (225/153#) 100 wall balls (20/14# to 10/9') 50 burpees Time cap = 20 minutes. WOD Notes: This is a chipper style workout, meaning there are big…
Daily WOD – Apr 16, 2023
Workout of the Day Push Jerk 1-1-1-1-1-1-1 Then 80-yd double-dumbbell walking lunge: 4x10-yd front rack 4x10 yd overhead (2 DB or KB, AHAP) WOD Notes: Today kicks off with heavy push jerks, working up to…
Daily WOD – Apr 15, 2023
Workout of the Day "The Flight Simulator" Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time: Unbroken double unders Time cap= 15 minutes Then complete: Death by bar muscle ups Time cap= 10 minutes WOD Notes: Part 1 of this…
Daily WOD – Apr 14, 2023
Workout of the Day Complete partner interval AMRAP in 25 minutes: 8 toes to bar 8 thrusters (95/63#) 1 rope climb WOD Notes: The placement of the rope climb at the end of each round…
Daily WOD – Apr 13, 2023
Workout of the Day Box back squat 10x2 (60-70% 1RM) Then 3 rounds NFT of: 30 banded clam shells (15L/15R) 30-sec glute bridge hold WOD Notes: The goal today is fast and smooth reps. Accelerate…
Daily WOD – Apr 12, 2023
Workout of the Day On a 3-minute clock complete: 400m run Max reps box jumps (24/20") Rest 2 minutes On a 3-minute clock complete: 400m run Max reps med ball sit ups Rest 2 minutes…
Daily WOD – Apr 11, 2023
Workout of the Day AMRAP in 15 minutes of: 8 left-arm dumbbell power snatches (50/35#) 4 left-arm dumbbell overhead squats 8 right-arm dumbbell power snatches 4 right-arm dumbbell overhead squats 12/8 calorie bike or row…
Daily WOD – Apr 10, 2023
Workout of the Day Thruster 1-1-1-1-1-1-1 Then complete 50 reps NFT of "2-fer-1" wall balls WOD Notes: Thrusters can come from the floor or the rack, but be sure to record which variation you did…
Daily WOD – Apr 9, 2023
Workout of the Day Complete 6 rounds for time: 250-m run 15 hang power snatches (75/55#) Time cap: 18 minutes WOD Notes: Keep the intensity up by picking a hang power snatch weight that lets…