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…

Workout of the Day Bench Press 5-3-2-2-1-1-1 Then AMRAP in 4 minutes of: 10 push ups (on rings if possible) 20 one-arm DB curls (10R/10L) WOD Notes:  Today you'll be building to  a heavy single…

Workout of the Day Partner Interval AMRAP in 20 minutes of an ascending ladder by 3's: Box jumps (24/20") Toes to bar KB swings (53/35#) WOD Notes: For this workout, partner 1 will complete 3…