Daily WOD – Sep 8, 2015
Rack Pull 1-1-1-1-1-1-1 (+7" or two 45s) Then 5x5 good mornings (30 to 40% 1RM rack pull) WOD Notes: The rack pull is a great way to train your body to support larger weights than…
Open Gym – Sep 7, 2015
On Labor Day (Monday 9/7), ICA will host an Open Gym from 8:00 to 11:00 a.m, in lieu of regularly scheduled classes. At an Open Gym, you can work on ANYTHING you want. If you are looking for…
Football WOD – Sep 6, 2015
Complete 5 rounds for time of: 2 rope climbs 8 back squats (225/135#) 9 handstand push ups WOD Notes: Back squats should come from the floor. Anyone who cannot get the weight overhead and onto…
Daily WOD – Sep 5, 2015
AMRAP in 15 minutes of: 10 push presses (135/95#) 20 pull ups 50 double unders
Daily WOD – Sep 4, 2015
Box Squat 6x1 (90-95%) Then 50 evil wheels NFT Schedule Notes: We will be running a modified schedule on Monday (Labor Day). We will have open gym hours from 8:00 to 11:00 am with a…
Daily WOD – Sep 2, 2015
Complete 40-30-20-10 reps for time of: box jumps (24/20") wallballs (20/14# to 11/10') WOD Notes: The goal here is speed all the way through with a goal of 10 to 15 minutes and a 25…
Daily WOD – Sep 1, 2015
Complete for time: 400m run 20 toes to bar 15 KB swings (88/62#) 10 push ups 5 front squats (205/125#) Rest exactly 2 minutes and repeat.
Daily WOD – Aug 31, 2015
Hang Power Clean 1-1-1-1-1 And Hang Clean 1-1-1-1-1 Then max consecutive hang power cleans at 50% 1RM Schedule Notes: We are back to our usual schedule!
Game Time!
We're excited to announce that baby girl Warnek is on the way! All regular classes are cancelled for the next 3 days, but our awesome coaches are holding the following Open Gym hours so you can get your…
Daily WOD – Aug 26, 2015
Bench Press 10x2 (90%) Complete 5 ring dips, push ups or handstand push ups between each round.