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…

Workout of the Day Partner Interval AMRAP in 20 minutes of: 12 wallballs (20/14# to 10/9') 6 burpee box jumps (24/20") 3 bar muscle ups WOD Notes:  For this partner workout, partner 1 will complete…

Workout of the Day Complete 5 rounds for time of: 20/16 cal row 10 bench presses (60% 1RM) WOD Notes:  Choose a bench press weight today that will let you get through round 1 unbroken. …

Workout of the Day Clean 3x2@75%, 2x2@80%, 2x2@85% Then  Pause clean 5x1 (50% 1RM, 10 second pause in the squat) WOD Notes:  If you are familiar with your 1 rep max squat clean, shoot for…

Workout of the Day AMRAP in 12 minutes of: 7 power snatches (115/73#) 7 overhead squats (115/73#) 7 strict pull ups WOD Notes:  Come on in today for a fun little high skill burner!  We'll…