"The Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 3 to 5 minutes and repeat for a total of 3 rounds. WOD Notes: In this…

Complete 12-9-6-3 reps for time of: Power cleans (185/125#) Bar muscle ups WOD Notes:  The power clean weight you choose should not exceed approx. 80% of your 1RM. The scale for bar muscle ups will…

Thruster 3-3-3-3-3 Then 3 x 10 Z-presses (as heavy as possible, approx. 60% 3 rep thruster) WOD Notes: A Z-press is a seated press, click here for a demo. Community Notes: Happy Birthday Jen C!

Complete for time: 2 rope climbs 50 1-arm dumbbell power snatches (50/35#) 2 rope climbs 50 Russian "KB" swings (w/ 50/35# dumbbell) 2 rope climbs 50 1-arm dumbbell push jerks (50/35#) 2 rope climbs 50…

AMRAP in 3 minutes of: Row (for calories) immediately into AMRAP in 3 minutes of: 5 burpee box jumps (24/20") 10 sumo deadlift high pulls (95/65#) Rest 1 minute.  Repeat for a total of 3…

  We had a gym record attendance of 128 athletes on Saturday for the Valentine's WOD! It is always so much fun to see ICAers that want to share our community with their friends and…

Complete 5 rounds for time: 20 wallballs (20/14# to 10/9') 10 deadlifts (225/155#) WOD Notes:  Compare to 171205.

Valentine's WOD 2020! With a partner, one person working at a time, complete: 400 single unders 100 squats 75 sit ups 50 push ups 25 pull ups 50 push ups 75 sit ups 100 squats…

Bench Press 1-1-1-1-1 (1 board) Then 3 sets of 8 of: Bent over dumbbell row Bent over dumbbell flies Upcoming Events: Muscle Up Workshop - We'll be holding a muscle-up workshop on Thursday, Feb 20…

Complete 21-15-9 reps for time of: Front squats (135/95#) Handstand push ups WOD Notes:  This workout should be on the shorter-and-more-intense end of the spectrum, ideally sub 10 minutes. There will be a 15 minute…