Overhead Squat 5-5-5-5-5 Then 3 rounds NFT of: 10 behind the neck presses (light) 1 minute plank WOD Notes:  Compare to 170411. Community Notes:  Happy Birthday Colin!

This summer, we are excited to be holding a strength and conditioning program for teens!  The details are below. When:  8 Weeks of Monday, Wednesday and Friday mornings from 10:30 to 11:30 running June 18…

Come on in between 4:30 and 7:00 pm for Open Gym!  You can work on anything you like, including making up a workout from last week: "Helen" or "Hell-en" AMRAP in 12 minutes of: 1…

  WHAT: Crossover Symmetry is a rotator cuff and scapular strengthening system, and it's our newest addition to ICA! The program assists in the development of proper shoulder mechanics to reduce the risk of injury…

As you know, Yoga is coming to ICA!  We've already posted about the free yoga session coming on Sunday, March 18.  That free session is actually going to kick off a 4 week series, and…

Today we want to tackle a very important topic that is often overlooked: Recovery. For professional athletes, it’s well understood that adequate recovery from a training session is just as important (maybe more important) than…

On Saturday after our Power Meet we held a live drawing to select our 6 "super teams" for this year's Open. Below are the team assignments!   If you meant to sign up for a…

The 3rd annual ICA power meet and chili cook-off has arrived!  Please show up for the rules briefing at 7:30 am so there are no surprises on your lifts.  Let’s get jacked up and set…

What is the “Open?” The Open is an annual, online, worldwide competition for CrossFit athletes. Technically, it is the first level of competition for elite CrossFit athletes to qualify for the CrossFit Games. However, the Open…

The 2018 in house power meet and chili cookoff is upon us!  On Saturday, February 3rd, this annual celebration of brute force and chili will commence for the 3rd straight year.  Here are some things…