Complete 2 rounds of: DB thrusters (50/30#) - max reps in aminute rest 1 minute dynamic push ups - max reps in a minute rest 1 minute ball slams (40/30#) - max reps in a…

Some details on the Battle for the Iron Phoenix 2!! Where: ICA When:  May 2nd, 9:00 am to 2:00 pm.  We will be wrapping up at 2:00 because this is also the day of the…

Mark your calendars for these important dates in April (and beyond!) Apr 2 - Stretching and Mobility with Coach Mark, 6:00pm Apr 10 - The 12:00pm class is cancelled for today. Sorry for any inconvenience! Apr 11 -…

Split Jerk 8x1 (2@80%, 2@85%, 2@90%, 2@95%) Then 500m row for time Open Notes:  Remember to submit your 15.4 score by 8:00 tonight!

Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: "15.3"  AMRAP in 14 minutes of 7 muscle ups, 50 wallballs (20/14# to 10/9'),…

We are excited to welcome EQ (Erin) as our newest coach at ICA! Some of you have already been coached by EQ as she has taken over the 4pm Friday class.  Make sure to congratulate her next…

"Fran" 21-15-9 reps for time of: thrusters (95/65#) pull ups  WOD Notes:   GET JACKED UP!!  Compare to 140421.

The next beef order will be here in about 6 weeks! For those of you who don't know, ICA has a good relationship with a farmer who raises his own grassfed beef on a small…

Mark your calendars for these important dates in March! Mar 5 (Wed) - Stretching and Mobility with Coach Mark, 5:30-6:00pm. (Note time change for this week only!) Mar 14 (Sat) - FREE Handstand Clinic with local gymnastics…

We're now opening registration for the next ICA Kids sessions! ICA Kids sessions are five weeks long, taught in the same structured environment you’re used to and are led by Karen (Sarge). Due to the popularity…