On Saturday, Sept 9, we're doing an annual benchmark WOD - 200 burpees for time! Is it a test of conditioning and muscle endurance? Sure is. Is it a test of sheer mental fortitude? Abso-freaking-lutely!…

Our blog is getting a make-over! When we first opened our doors - and for the first 10 years of operation - the nightly blog post was EVERYTHING to our members. Folks would sit around…

On Aug. 30, we're starting a 9-week powerlifting cycle. Powerlifting consists of the "big three" lifts: back squat, bench press, and deadlift. During this cycle we'll program a little less Olympic lifting and a little…

*8/25 Update - Final Teams & Heat Assignments available HERE.* ICA's 13th Annual 31Heroes WOD & 12th Anniversary Celebration - August 26, 2023!  12 years ago, on August 6, 2011, 30 Americans and 1 military K9…

Workout of the Day Banded Sumo Deadlift 8x3 (~50% 1RM) Then complete 3 rounds NFT of: 30 alternating step back lunges in place (53/35# KB or DB, 15R/15L) 30 seated leg lifts over KB or…

Membership Rate Change Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, coaching and equipment. For…

Week 2 Results The Millenial & Gen Z team took the top spot again this week! They have a 375 point lead over the Boomers & Gen X team! Results so far: Millennial/Z Boomer/X 23.1…

ICA's Mega Teams - Battle of the Generations We are excited to announce that we have 70 athletes officially registered for the Open!! We are pumped to have such great participation; thanks to everyone who…

**Scroll down for updated info on our Intramural Teams... a Battle of the Generations! What is the “Open?” The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest and…

Every January at ICA, we embark on a nutrition challenge. The specifics vary year-to-year, but the goal is always the same: to get back to healthy habits following the craziness of the holiday season! This…