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Daily WOD – Jan 11, 2022

Post author:ICA admin
Post published:January 10, 2022
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Workout of the Day Deadlift 5x5 (75% 1RM) Then goal setting! WOD Notes: We'll spend the last 10 to 20 minutes of each class today establishing some goals for 2022! To get you thinking about…

Teen Strength & Speed Program

Post author:ICA admin
Post published:January 9, 2022
Post category:General Announcements
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We are excited to announce that our Teen Stength & Speed Program is expanding to 4 nights per week! Starting January 24, 2022, our teen athletes will have the opportunity to train with us Monday…

Daily WOD – Jan 10, 2022

Post author:ICA admin
Post published:January 9, 2022
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Workout of the Day "Open 21.1" Complete for time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21…

Daily WOD – Jan 9, 2022

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Post published:January 8, 2022
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Workout of the Day Complete 5 rounds, each for time of: 7 burpee box jumps (24/20") 7 power snatches (135/93#) 7 burpee box jumps (24/20") Start a round every 5 minutes. WOD Notes: The goal…

Daily WOD – Jan 8, 2022

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Post published:January 7, 2022
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Workout of the Day Bench Press 5x10 (50% 1RM) Then close grip bench press 3x20 (30% 1RM)

Daily WOD – Jan 7, 2022

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Post published:January 6, 2022
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Workout of the Day AMRAP in 20 minutes of: 3 chin up pull overs 5 strict handstand push ups 10 pistols WOD Notes: The scale for chin up-pull overs will either be jumping chin up…

Daily WOD – Jan 6, 2022

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Post published:January 5, 2022
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Workout of the Day Complete an 8 round Tabata of: Air squats Russian twists (25/15#) Rest 4 minutes and then complete for time: 2000m row WOD Notes: The Tabata interval refers to completing 8 rounds…

Daily WOD – Jan 5, 2022

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Post published:January 4, 2022
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Workout of the Day EMOM for 20 minutes of: 1 split jerk WOD Notes: Gradually increase weight over the course of 20 minutes. You do not need to go up every minute but should shoot…

Daily WOD – Jan 4, 2021

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Post published:January 3, 2022
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Workout of the Day Complete 21-15-9 reps for time of: Over/unders (24/20") Squat cleans (135/93#) WOD Notes: Choose a weight today that would allow you to string several (3 to 5) reps together in the…

Daily WOD – Jan 3, 2022

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Post published:January 2, 2022
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Workout of the Day 3 rounds for time of: 400m run 21 sumo deadlift high pulls (95/63#) 15 push press (95/63#) WOD Notes: It's going to be a cold one tomorrow! If you're not a…

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