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…

Workout of the Day Power clean 3-3-3-3-3-3 Then find your max distance broad jump for each of the following: Two leg Right leg only Left leg only WOD Notes: For the power cleans, focus on…

Winter weather update - Due to coach availability, the 5:30am & 12:30pm classes are cancelled for Thursday 12/14. All other classes are ON. Workout of the Day Complete 3 rounds for time of: 20 handstand…

Workout of the Day Complete 5 rounds, each for time, of: 35 double unders 15 burpee box jumps (24/20") 35 double unders Start a new round every 4 minutes. WOD Notes: Today we're staying light…

Workout of the Day Overhead squat 5-5-5-5-5 Then snatch balance 5x5 (~50% 5RM OHS) WOD Notes: In the first part of the workout we'll find your heaviest 5 rep overhead squat. If overhead squats don't…

Workout of the Day Complete for time: 500/400m row or 1000/800m bike 30 bench presses (approx 60-65%) 1000/800m row or 2000/1600m bike 20 bench presses 1500/1200m row or 3000/2400m bike 10 bench presses Time Cap:…