“ICA’s 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…

Power Clean 1-1-1-1-1 Then Death by power clean (60% 1RM) Community Notes: Only 2 WODs left at Wheatland Street!! What better way to close up shop than 1 RM power cleans on Friday and "12…

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Complete 4 rounds for time of: 50 double unders,…

Complete 3 rounds for time of: 10 knees to elbow 10 power snatches (155/95#) 10 toes to bar 10 burpees WOD Notes:  The snatches today are pretty heavy.  They should be challenging enough that you…

Complete for time: 1000m row 50 wallballs (20/14# to 10/9') 50 box jumps (24/20") Rest then repeat. WOD Notes:  There is a hard cap of 10 minutes for each round.  We do not expect everyone (or…

Box Squat 6x3 (85% 1RM) Then 15 weighted seated box jumps NFT Apparel Notes:  The camo hoodies are in!  I'll have them at the gym for anyone who preordered one either Monday or Tuesday.

Bench Press 5-5-5-5-5 (close grip) Then 3x10 bent over barbell rows WOD Notes:  The rep scheme today will be a 5 rep max on the bench press with a relatively close grip.  The goal is to…

Complete 4 rounds for time of: 50 double unders 50 yd overhead walking lunge (45/25#) Community Notes:  Happy Birthday Kerri! Adopt a Family Notes: If you want to make a donation to support our adopted…

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Bench Press 6x4 (80%) then 3x20 banded push ups…