Complete 2 rounds for time of: 50/35 Cal row 30 handstand pushups 30 back squats (155/105#) WOD Notes:  The handstand push up sub for today can either be wall climbs (12 reps) or DB push…

Come in between 4:30 and 7:00 tonight for Open Gym!  You can work on anything you like including a workout from the last week: Bench Press 10-8-6-4-2 then cash out card Run 5000m AMRAP in…

Complete 15 rounds for time of: 2 muscle ups 10 wallballs (20/14# to 10/9') WOD Notes: The scale for muscle ups today will be 5 pull ups and 5 push ups. Nutrition Note: Day 17/40.…

Front Squat 5x8 (70%) Then 50 pistols NFT Community Note:  Congratulations to Coach Kehl on the birth of his daughter Bridget Elizabeth! Nutrition Note: Day 16/40. What is inflammation? Inflammation is the body's attempt to heal…

AMRAP in 20 minutes of: 5 right-arm Turkish get ups (35/20#) 2 rope climbs 5 left-arm Turkish get ups (35/20#) 1 minute plank hold WOD Notes:  Today's workout is a slower moving metcon; your focus…

"The ICA 5k" Run 5000m (for time) WOD Notes:  Don’t you cherry pick, you bums.  This benchmark comes around only once a year, and it's going to be a beautiful day for a run! Anyone…

Bench Press 10-8-6-4-2 Then Cash out Community Notes: Happy Birthday Kelly G! Nutrition Note: Day 12/40. What is gluten and why are we avoiding it? Gluten is a family of proteins found in grains like…

Come in between 4:30 and 7:00 tonight for Open Gym!  You can work on anything you like including a workout from the last week: Complete for time in any order: 1600m run, 100 wallballs, 100…

AMRAP in 12 minutes of: 6 front squats (165/110#) 12 toes to bar  Nutrition Notes:  Day 10/40. Congrats ICA, we’re 25% of the way through our challenge! For those who have been adhering to their…

Complete 40-30-20-10 reps for time of: Push ups Double unders (2x reps) WOD Notes:  Banded push ups or push ups to an elevated position or cutting the reps in half are all valid ways to…