Workout of the Day Deficit deadlift 3-3-3-3-3 Then 3x16 single leg deadlifts (8R/8L ~ 20% 1 RM deadlift) 60 banded clamshells (30R/30L) WOD Notes:  The deficit deadlift means you'll stand on top of plates and…

Workout of the Day "Winter 2021 Nutrition Challenge Performance Test" Part 1 - AMRAP in 10 minutes of: 50 double unders 30 alternating DB muscle snatches (50/35#) 10 burpee pull-ups Immediately into Part 2 -…

***UPDATE: The gym will OPEN at 12:00pm today! Details below.*** Workout of the ExportDay Row 5,000 meters for time WOD Notes:  Rowing 5000m is a fantastic conditioning benchmark to know for yourself! It's typically in…

***ICA will be closed Monday, 2/1, for a snow day. Stay home and stay safe!*** Workout of the Day 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of: Push ups Sit ups Air squats WOD Notes: It's a great day to get…

Workout of the Day Bench Press 5-3-2-2-1-1-1 Then AMRAP in 4 minutes of: 10 push ups (on rings if possible) 20 one-arm DB curls (10R/10L) WOD Notes:  Today you'll be building to  a heavy single…

Workout of the Day Partner Interval AMRAP in 20 minutes of an ascending ladder by 3's: Box jumps (24/20") Toes to bar KB swings (53/35#) WOD Notes: For this workout, partner 1 will complete 3…

Workout of the Day "Open 17.4" AMRAP in 13 minutes of: 55 deadlifts (225/155#) 55 wallballs (20/14# t0 10/9') 55 cal row 55 handstand push ups WOD Notes:  Choose a deadlift weight that will allow…

Workout of the Day Back Squat 8x3 (80% 1RM) Then Complete 3 rounds NFT of: 10 close stance front squats (30% 1RM back squat) 15 calf raises WOD Notes:  Keep the squats heavy but looking…

Workout of the Day Complete for time: 800m run Immediately into 3 rounds of: 7 double DB/KB push jerks (2x50/35#) 7 box jumps (32/28") Rest for the remainder of 10 minutes and repeat. WOD Notes: …

Workout of the Day "Jackie" Complete for time: 1000m row 50 thrusters  30 pull ups WOD Notes:  Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It’s…