Workout of the Day Bench press 3-3-3-3-3-3 Then EOMOM for 8 minutes: 6 push-ups with 9 second down & 1 second up WOD Notes: Today we're working up to a heavy 3 rep bench press.…

  Workout of the Day Complete for time: 30 burpees WOD Notes:  This is an at-home workout since the gym is closed today!  Thirty burpees for time is a classic CrossFit benchmark to test sprint…

Workout of the Day "DT" Complete 5 rounds for time of: 12 deadlifts (155/103#) 9 hang power cleans (155/103#) 6 jerks (155/103#) Time cap = 12 minutes WOD Notes: For those who have never done…

Due to the forecasted flash freeze this afternoon, ICA will close at 3:00pm. There will be no afternoon/evening classes. If you need to be on the road, please drive safely! Workout of the Day Complete…

Workout of the Day Push press + push jerk + split jerk 1-1-1-1-1-1 Then complete NFT: 30 strict handstand push ups (4" deficit) WOD Notes: Today is a barbell complex where you'll find the heaviest…

Workout of the Day EMOM for 24 minutes: 1) 3 squat cleans (75% 1RM) 2) 6 bar-facing burpees 3) 12/9 calorie bike or row WOD Notes: At the top of each minute you'll complete one…

Workout of the Day Complete for time, partition any way: 1600 m run 100 toes to bar Time Cap: 20 minutes WOD Notes: Programming Credit: CrossFit mainpage on Dec 16, 2022. Today you can divide…

Workout of the Day Back squat 5-5-5-5-5 Then complete 30 yards of each of the following banded walks: Lateral walk left Lateral walk right Monster walk forward Monster walk backward WOD Notes:  Aim to start…

Workout of the Day Complete 4 rounds for time: 20/15 cal row or bike 15 power snatch (95/63#) 3 rope climbs Time cap: 20 minutes WOD Notes: Pick a weight on power snatches where you…

Workout of the Day "12 Days of ICA" Day 1 = 1 x 200m run Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (men…