**The 7:00pm class is cancelled for tonight due to no sign ups. Please email or text us if you needed this class time.**
Back Squat 8×1 (90%)
Then
5×5 drop box jumps NFT
WOD Notes: A drop box jump consists of starting from a slight elevation (at most a 12″ box) jumping down and then immediately rebounding onto a higher box (as high as you like). The goal is to spend as little time as possible with your feet on the ground.
Community Notes: Happy Birthday Christine and Kristen!
Event Notes: Mark your calendars for these dates! Details to follow.
Saturday January 14 – “Break in the Box” – ICA’s grand re-opening / house warming event. We’ll be running 12 benchmark WODs in 12 hours, starting at 8:00am and wrapping up at 8:00pm. Join us for 1 hour or all 12!- Saturday February 11 – Valentine’s Day Partner WOD. Bring a friend, family member, or significant other to join you for free!
- Sunday February 19 – 2nd Annual ICA (Mock) Power Meet, 8:00am- 12:00pm. A great day to test your squat, bench press, and deadlift. Set a new PR (or three) and compete for the ICA title!
- Saturday March 18 – “Pizza Helen” – starting at 4:00pm.
This Post Has 4 Comments
Happy birthday Christine and Kristen!
Happy Birthday, you two!
Thanks Nikki and Dave! Happy birthday Kristen!
Results:
5:15
Dave S. 195/245 to 18″)
Mark G. 325
John M. 235
6:15
Karen 115
Nicole 155
Chelsea 115
Craig 245
Bob K. 275
Smith 225
MOhyeed 275
Eric 275
8:30
Emma
Elissa 185
Faith 105
Jenn 225
Ray
Tav 305/315/325 PR!
Mike C. 285
Filchner 230/245
KtN 115 box squat 10×2
Erik 215
Vollmer
Sara 45 box squat
Jolene 85
Pat B. 275
9:30
Bre Yay fitness!
EQ 🙂
Kerry 70x a bunch
Bri 100
Moira 70
Sara P. 100
Vanessa 95
Tom S. 235
John M. 165 to 14″
Luke 155
Brian W. 275 12″ to 36″
Rob G> 300
Shawn 145 24″
Chris M. 235, 265
Duris 300, 12″ to 40″
Robbie 275
4:00
JIm C. 235
Andrew 275
Mitch 235
Jimbo 295/300
Ron 300/310
Murray 300
Jen C. 135
Brooks 185
Ed 275
DK 285
Ryan 345
Christine 95 to 16″
Lindsay H. 125
Marissa W. 40# to 19″
Tina 40# to 19″
Heather 145
Alexa 185
Danielle 145
John W. 345
5:00
Lombardi 165
Erin 185
Tobin 155
Dani 165
Kelly K. 165
Jeff 245
Joe S. 135
Rocco
Boelker 345
Ray Z. 225
Ti 195
Mel 165
Chase 225
6:00
RObert 215
PEter 175
Allen 175
Ash 145/150
Ness 60/65
Caine 255/275