Workout of the Day EMOM for 20 minutes of: 2 squat snatches  WOD Notes:  Gradually increase in weight over the 20 minutes.  You are welcome to drop the bar between reps or try to go…

Workout of the Day Split Jerk 6x3 (75% 1RM)  Then EMOM for 7 minutes of:  5 bar muscle ups WOD Notes:  There is a decent chance of bar muscle ups being in the open this…

Workout of the Day Overhead Squat 8-8-15 Then complete: 50 slow butterfly abmat sit ups (~2 seconds up, ~2 seconds down) WOD Notes:  The goal today is to establish a 15 rep max overhead squat. …

Workout of the Day Push Press 1-1-1-1 Push Jerk 1-1-1-1 Split Jerk 1-1-1-1 WOD Notes:  Try to progress your weights such that you can continuously increase in weight across each set.  You are more than…

https://www.youtube.com/watch?v=TbOKbH5ORNA The Open is coming!!! We are excited to say we have 30 ICA members already registered!!! But we're looking to DOUBLE that number... Click HERE to register or read on for more details! WHAT is…

Workout of the Day With a partner (one person working at a time), AMRAP in 20 minutes of: 80 wallballs (20/14# to 10/9') 60 sit ups 40 box jumps (24/20") 20 power clean and jerks…

https://www.youtube.com/watch?v=TbOKbH5ORNA The first workout of the 2022 Games Season will be announced on Feb. 24, 2022. Open Registration starts today, Jan. 13, 2022. ARE YOU READY?!?!? (If you are, click HERE to register! If you’re unsure, read…

We are excited to announce that our Teen Stength & Speed Program is expanding to 4 nights per week! Starting January 24, 2022, our teen athletes will have the opportunity to train with us Monday…

Workout of the Day Push Jerk 1-1-1-1-1-1-1 Then complete 15-12-9 reps NFT of: Lateral raises Front raises Bent over flies WOD Notes:  The raises and flies should be done with metal plates (2.5s, 5s or…

Workout of the Day "The CrossFit Total" Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes:  This is an annual benchmark and an opportunity to cross off some 2020 goals! After warming up, you’ll…