Workout of the Day Complete 6 rounds, each for time of: 20/15 cal row 20 wallballs (20/14# to 10/9') Start a new round every 4 minutes. WOD Notes:  Choose scales today that allow you to…

Workout of the Day 2021 Nutrition Challenge Performance Re-Test! Complete max consecutive strict pull ups. Complete 15-12-9-6-3 reps for time of: deadlifts (225/153#) and burpees over barbell.  Time cap = 8 minutes. Row 500/400m for…

Workout of the Day Bench Press 5-5-5-5-5 (1-board) Then EMOM for 8 minutes of: 30 second handstand hold WOD Notes: A 1-board bench press means you'll place a piece of 2x4 lumber on your chest…

Thank you to everyone who came out to support team ICA at the bed races!  Big congrats to Ricky, Kevin, Frank W, Robbie and their fearless(ish) pilot Zoe for winning the race! Workout of the…

Workout of the Day Complete 8 rounds, each for time of: 7 toes to bar 5 bear complexes (95/63#) 7 toes to bar Start a new round every 3 minutes. WOD Notes:  Choose scales/weights that…

Workout of the Day Deadlift 4-4-4-4-4 Then Lateral KB goblet squat 3x16 (8R/8L) WOD Notes:  Choose a KB weight for the goblet squats that allows you to get a solid range of motion without your…

  Workout of the Day Complete for time: 1 mile run 25 ring muscle ups 100 wallballs (20/14# to 10/9') Time Cap = 25 minutes. WOD Notes:  Choose a run distance that will take less…

Workout of the Day Complete for time: 30 power cleans (135/93#) 30 handstand push ups 30 slam balls (30/20#) Rest 2 minutes then complete: 30 slam balls (30/20#) 30 handstand push ups 30 power cleans…

Workout of the Day AMRAP in 12 minutes of: 5 front squats (185/123#) 10 chest to bar pull ups 20 double unders Then Tabata: Hollow rocks or bicycle crunches WOD Notes:  With pull ups in…