May Schedule and Events
Mark your calendars for these important dates in May! May 4 - Last day to donate used coats and children's books for the Feel the Warmth drive! Take this opportunity to clear out your closets…
Make Up Day – May 1, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 5 rounds for time of 50 double unders, 10 back squats (135/95#), 5 muscle…
Football WOD – Apr 13, 2014
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: power cleans (70%) pull ups
April Schedule & Events
Mark your calendars for these important dates in April (and May)! April 3 - Stretching and mobility (MOGA), 6pm April 17 - Stretching and mobility (MOGA), 6pm April 26 - CrossFit DelVal is hosting a LGBT and…
My Goal for You
When you started CrossFit, your goal was simple: you wanted to improve your fitness. You wanted to run faster, get stronger, look better in a bathing suit, and overall just feel better. You wanted to…
Daily WOD – Mar 29, 2014
Deadlift 3-3-3-3-3 Then 5x6 zurcher deadlifts (30 to 40% 3RM) WOD Notes: Compare to 130520.
Custom Fit Meals is Here!!
As many of you have seen, the Custom Fit Meals cooler has made its way to ICA, and just yesterday we were added to their website as an official pick-up location! Through this service, you now have access…
March Schedule & Events
Mark your calendar for these important dates in March! March 6 - Stretching & Mobility with Coach Mark, 6pm March 9 - POOL WOD!!! Thanks to ICA member Tanya Curtis, ICA is offering its first…
Beef, it’s whats for dinner… and breakfast and lunch too!
Hey all, its beef ordering time again! The nutrition benefits of fresh grassfed beef have been well documented and it won't get much fresher than this! I will be contacting Rineer Family Farms on Friday,…
February Schedule & Announcements
It's a short month, but we've got a lot going on! Mark your calendars for these important dates in February: Feb 6 – Stretching & Mobility, 6pm. Join Coach Mark at 6pm for a 30 minute…