Workout of the Day Front Squat 5-5-5-5-5 Then Tabata: Lateral plyo skier hops (20/16") WOD Notes:  Choose a box height for the lateral plyo skier hops that let you move dynamically through the rounds.  There…

Workout of the Day Complete 8 rounds for time of: 15 box jumps (24/20") 5 push jerks (165/103#) Time Cap = 16 minutes. WOD Notes:  Choose a weight today that lets you complete the push…

Workout of the Day "Open 20.2" AMRAP in 20 minutes of:  4 DB thrusters (50/35#) 6 toe to bar 24 double unders WOD Notes:  We do have a somewhat limited supply of DBs so you…

Workout of the Day Power Snatch 3-3-3-3-3-3 Then complete: 3x15 hip banded Russian KB swings (70/53#) WOD Notes:  The power snatches today are designed to be touch and go reps unless you know it is…

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…