The time has nearly arrived!  In two short weeks, ICAers will gather to put on a glorious show of strength and chili. Don’t miss it. Here is what you need to know: Time: Saturday, October…

We're excited to announce that Tanya has accepted a position as a full time coach and personal trainer at Iron Cross Athletics! Tanya first joined ICA in 2013 and started coaching for us, part time,…

We're excited to announce that ICA is expanding! You've probably noticed construction taking place in the back corner of the gym... Curious to know what it's all about? We're adding a fully outfitted 2nd workout…

Update: Final team, lane, and heat assignments can be accessed HERE! For final logistics and announcements check the blog tonight, 9/9! Get excited for ICA's 12th Annual 31Heroes Fundraiser - taking place on September 11,…

On Monday, May 2nd, we're kicking off a 4-week nutrition challenge, focusing on the macro diet! If you've never heard of macros, we'll teach you what they are and how they can help you meet…

Workout of the Day Thruster 1-1-1-1-1-1-1 Then complete for time: 15 thrusters (95/63#) 30 push ups 15 thrusters (95/63#) WOD Notes:  The heavy thrusters may come from the floor or rack, whichever you prefer!  For…

Workout of the Day Complete 7 rounds for time of: 4 deadlifts (365/225#) 12 ring dips WOD Notes:  The deadlift today should be around 80% of your 1 rep max.  If you don't know your…

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. …