Complete 3 rounds each for time of: 500m row 15 power cleans (135/95#) 15 ring dips Reminder:  Our winter/spring nutrition challenge start Monday.  Start clearing all the junk food out of the cupboards!

All evening classes are cancelled for tonight. The exact impact of the storm is still unknown, but we believe everyone will be safest staying off the roads (including your coaches)!   Split Jerk 9x1 (3x80%, 3x90%,…

Classes are ON per the normal schedule. Three important notes: 1) if you're coming, leave early and drive carefully! 2) if you're not coming, remove your name at least an hour before your class, so others…

Banded Deadlifts (6x3, 100% 1RM combined bar/bands) Then 6R/6L stone to shoulder NFT

Complete 3-6-9-12-15-18 reps for time of: Overhead squats (95/65#) Chest to bar pull ups Apparel Notes:  Check the blog soon for a post on pre-orders for a bunch of new ICA gear! Community Notes:  Happy…

Partner Interval AMRAP in 16 minutes of: Ball Slams (40/30#) Rules:  Partners must alternate each minute.  Before ball slams each round, you must complete 5R/5L lateral plyo skier hops (24/20") and a 50 yd shuttle…

Front Squat 6x1 (90% 1RM, 3 second pause) Then GOALS DAY! WOD Notes: We will be setting goals today and getting up some cards for the new year!  If you can't make it in today,…

Snatch 8x1 (2 sets each at 80, 85, 90 and 95% 1RM) Then 100 banded good mornings NFT   Reminder:  If you are planning on attending the ICA swim WOD next Sunday, 1/25 please be…

Complete 12-10-8-6-4-2 reps for time of: Cluster (135/95#) Handstand push ups KB swings (70/53#)

Back Squat 5x2 (90%) Then 3 x 50 yd prowler push (50% 1RM back squat)