Workout of the Day Deadlift 2-2-2-2-2-2 Then complete 3 rounds NFT: 15 banded deadlifts (40% 2RM) 15 heel propped goblet squats WOD Notes:  The goal today is to work up to a 2 rep max! …

Workout of the Day Complete for time: 15 power snatches (135/93#) 30 toes to bar 10 power snatches (135/93#) 20 toes to bar 5 power snatches (135/93#) 10 toes to bar WOD Notes:  Choose a…

Workout of the Day AMRAP in 14 minutes of and ascending ladder by 2's: Thrusters (95/63#) Alternating weighted box step ups (1x50/35# to 24/20") Then complete NFT: 20 inverted burpees WOD Notes:  The ascending ladder…

Workout of the Day EMOM for 20 minutes of: First minute: 5 bench presses (70-75% 1RM) Second minute: 16 one-arm DB/KB bent over rows (8R/8L) WOD Notes:  Choose weights that let you hit pretty much…

Workout of the Day Strong Man Day! Complete the following work: 2 minutes of max reps keg/stone/sandbag ground to shoulder 20 x 10 yard 2-arm farmer's carry (heavy KBs or DBs) 4 x 10 yard…

Workout of the Day AMRAP in 15 minutes of: 2 power cleans (85% 1RM) 25 double unders WOD Notes:  The goal today should be to choose a weight that will not risk failure but will…

We're excited to announce that Celeste Viggiano is joining ICA as the newest member of our coaching team! Celeste brings significant experience as a coach and CrossFit athlete and will be a truly valuable addition…

Workout of the Day Complete 3 rounds, each for time of: 500/400m row 21 burpees 400m run Start a new round every 9 minutes. WOD Notes:  Will this be a bit uncomfortable? Yes.  Do you…

Workout of the Day For time complete: 15-12-9 reps of: Strict handstand push ups Then 15-12-9 reps of: Strict ring dips Then 15-12-9 reps of: Push ups Complete 21 sit ups after each set (9…

Workout of the Day Back Squat 8-8-6-6 Then complete 3 rounds NFT of:  10 hip thrusts (50% 1RM back squat) 30 banded clamshells (15R/15L) WOD Notes:  The goal is to increase your squats across each…