Workouts

Workout of the Day Snickers  1,000 M Bike  800 M Run  50 KB Swings  50 Sit ups  50 Box Jumps 800 M Run  1,000 M Bike   Fitness: Sit ups (35/26)  Performance: Toes to Bar (53/35)  24 min Cap  Athletes: We will break up in heats today and stagger by 3 minutes.  That should allow everyone to … Read more

Workout of the Day Skill Work  1 min on 1 min off- 3 Rnds  Max Strict Pull ups or Ring Rows  1 min on 1 min off- 3 Rnds  Max Kipping Pull ups or Negatives  15.5 27-21-15-9Row Thrusters 16 min Cap  Fitness: 75/55Performance: 95/65 Athletes: We start with some skill work today as we continue to bring back our … Read more

Attention Parents!! Starting September 14th, IA will be hosting Kids ClassesMondays and Wednesdays Click HERE and fill out the form at the bottom to leave us your contact info! The schedule will be: 10:00-10:30am: 5-7 year olds10:45-11:30am: 8-10 year olds 3:00-3:45pm: 11-13 year olds 5-7 year olds: Our goal here is to have fun and … Read more

Workout of the Day Pick Up Sticks  4 minutes on 1 minute off (pick up where you left off)  Buy in: 400 M Run (each round)  Max Rounds  9 Deadlifts   12 Hand Release Push Ups  4 Rounds  Fitness: 155/105 Performance:225/155   Athletes: Start each round with a run that should take about 2 minutes.  Come in … Read more

Tuesdays and Thursdays @ 6:30-7:30 pm  6-Week Cycle: August 18th – September 24th  Limited Availability – 8 Spots  A 6-week program designed to develop technical proficiency and strength in the olympic lifts. Not just for beginner weightlifters, we will assess and refine the clean, jerk and snatch, meeting you where you’re at with the goal … Read more

Workout of the Day Strength Work  Clean 3/3/3/3/3/3/3 First clean of each set has a 2 second pause below the knee 2 Sets – 65%  2 Sets- 70% 2 Sets- 75%  1 Set- 80%  Hang Time  12 Hang Power Cleans  50 Air Squats  3 Rnds   Fitness: 18 Hang Power Cleans (95/65)  Performance: 12 Hang Power … Read more

Capacity“Slick Rick” 400 M Run 15 Wall Ball  10 Pronated Cross strap Ring Row  500/400 M Row 20 Wall Ball 10 Pronated Crossstrap Ring Row  400 M Run 25 Wall Ball 10 Pronated Crossstrap Ring Row  500/400 M Row 30 Wall Ball 10 Pronated Crossstrap Ring Row  400 Run 25 Wall Ball 10 Pronated Crossstrap Ring Row  500/400 M Row20 Wall Ball 10 Pronated Crossstrap Ring Row  400 M Run … Read more

Workout of the Day Full Moon  Buy in: 800 M Run  4 Power Cleans  8 Push ups  12 Air Squats  10 Rounds  Cash Out: 800 M Run  22 min Cap  Fitness: 95/65 Performance: 135/95  Athletes: Pace the run so you can try to hit 1 minute on each round of the power cleans, push up, air squat … Read more

Workout of the Day Strength Work  From the Floor  1 Clean + 2 Split Jerks  Get as heavy as possible in 12 minutes  Workout  15 Push Press  100 Single Unders  3 Rnds  Directly into  12 Push Jerks  60 Double Unders  3 Rnds  Fitness: 95/65 Performance: 115/75  Athletes: Our focus today is to get heavy on a set of … Read more

Workout of the Day Up, Up and Away 200 M Run 35 Pull ups  35 Burpees 35 Med Ball Squat Cleans  Rest 2 minutes   200 M Run 25 Pull ups  25 Burpees 25 Med Ball Squat Cleans  Rest 2 minutes  200 M Run 15 Pull ups  15 Burpees 15 Med Ball Squat Cleans  Fitness: Pull … Read more