Daily WOD – Apr 9, 2019

Congrats to Smith on his first ring muscle up!

Snatch 1-1-1-1-1-1


  • 3×3 snatch pulls (100% 1RM snatch)
  • 3×10 behind the neck presses (light)

Membership Waitlist: Our ICA community continues to grow, and we are thrilled to welcome so many new athletes! However, our most popular class times are occasionally filling to capacity, so we have decided to re-institute a waitlist for membership at ICA. If you have friends or family who want in, they should still contact us! We’ll accept new athletes who are interested in the less-busy class times (i.e., 6pm and 7pm). Those who want the peak class times will be temporarily placed on a waitlist while we wait for natural attrition.

Schedule Notes: Related to the above… Our 5:15am class attendance has been through the roof! Starting next week (4/18), we’re adding 5:15am & 6:15am classes on Thursdays. These will replace the 5:30am CF Endurance WOD. Thank you to Coach Mark for programming and leading this class; we will miss it!!

We’re also evaluating whether we need to “tweak” our morning class times to better distribute attendance and meet people’s needs. If you routinely attend the 5:15am or 6:15am, please take this short Early Bird survey to voice your opinion!

Lastly – We’re planning to add some Thursday evening classes in the near future. Although we love Open Gym, it has been lightly attended, and we want to better utilize that time. If you are an afternoon/evening athlete, please take this short Thursday Evening survey to weigh in on the Thursday PM schedule.
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This Post Has 3 Comments

  1. 5:15am

    Murray – 195
    Danielle S – Form
    Hannah S – 35 PS
    Jenn T – 115
    Jesse S – 75 PS
    Josh S – 155 PS
    Rebecca H – 45 PS
    Steve M – 155
    Tom G – 75
    Zach S – 135

  2. 6:15
    Craig 95
    Iggy 175
    DE 165
    John C. 105
    Ron 155 PS
    Kelly G. 80 Cleans
    Ceil 75 PS
    Missy 75 PS
    Faith 65 PS
    Vince 95 Cleans

  3. 9:30am
    Megan S 80
    Joel 155
    Paul 100 pwr snatch
    Ian C πŸ™‚
    Abby 35 PR!
    Betsy 55 form
    Janet form
    Aliison 55 form

    Robbie πŸ™‚
    Tom S 105 power
    Heather 125 PR!
    Shawn C 85 power
    Steve K 125 power
    Morgan 135 pwr clean
    Marissa W 95 pwr clean
    Linda 45 pwr clean
    Jesse Sy 75 power

    Erin 95
    Tanya πŸ™‚
    Austin 215
    Pat D 65 pwr clean
    Boelker 185
    Nikki K πŸ™‚
    Tim πŸ™‚
    Jeff 145 clean form
    Quinn 145 PR!
    Ben 100 PR!

    Nik 150 PR!
    Tina form
    Chris W 75 HPC form

    Elissa 105
    Kehl 165
    Frank 175 PR!
    Rocco 155 PR!
    Rob G 170 PR!

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