Workout of the Day Front Squat 10-8-6-4-2 Then 15 skin the cats or chin up - pull overs. WOD Notes:  As with other lifts, the goal of this rep scheme is to build to a…

  Workout of the Day AMRAP in 12 minutes of: 12 burpees 6 deadlifts (275/185#) WOD Notes:  Choose a deadlift weight that will allow you to unbroken through 3 to 5 rounds.  Ideally, it should…

Workout of the Day "The Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest for the remainder of 8 minutes and repeat for a total of…

**Weather Update: The gym will be OPEN today!** Workout of the Day Power Snatch 1-1-1-1-1-1-1 Then complete 3 rounds NFT of: 4 snatch pulls (100% 1RM) 16 one-arm DB shoulder presses (8R/8L, from one knee)…

Workout of the Day Complete a 3 minute AMRAP for max reps at each of the following stations: Kettlebell swing (53/35#) Ab-mat sit ups Box jumps (or step ups) Slam balls (30/20#) Row (calories) Rest…

Workout of the Day Complete 15 rounds for time of: 5 thrusters (135/93#) 2 ring muscle ups Time Cap = 20 minutes. WOD Notes:  Today's thrusters are meant to be heavy! You should be able…

Workout of the Day Deficit deadlift 3-3-3-3-3 Then 3x16 single leg deadlifts (8R/8L ~ 20% 1 RM deadlift) 60 banded clamshells (30R/30L) WOD Notes:  The deficit deadlift means you'll stand on top of plates and…

Workout of the Day "Winter 2021 Nutrition Challenge Performance Test" Part 1 - AMRAP in 10 minutes of: 50 double unders 30 alternating DB muscle snatches (50/35#) 10 burpee pull-ups Immediately into Part 2 -…

***UPDATE: The gym will OPEN at 12:00pm today! Details below.*** Workout of the ExportDay Row 5,000 meters for time WOD Notes:  Rowing 5000m is a fantastic conditioning benchmark to know for yourself! It's typically in…

***ICA will be closed Monday, 2/1, for a snow day. Stay home and stay safe!*** Workout of the Day 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of: Push ups Sit ups Air squats WOD Notes: It's a great day to get…