31Heroes WOD – Aug 12, 2017
"31Heroes - Workout to Remember" In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run Thrusters Rope climbs Box jumps Event Details: Hooray!!!! The best day of the…
Daily WOD – Aug 11, 2017
Complete 3 rounds of 1 minute at each of the following stations: Row (1 cal = 1 rep) Sit ups KB swings (53/35#) Air bike Plank hold Rest WOD Notes: This workout shares the "Fight…
Open Gym – Aug 10, 2017
Join us from 4:30 to 7:30 for open gym. You can work on anything you'd like, including making up a workout you missed from the last week: Deficit Deadlift 1-1-1-1-1 then 5x3 unreasonably high box…
Daily WOD – Aug 9, 2017
Complete three, 4 minute AMRAPS: 400m run, max toes to bar 400m run, max power clean (135/95#) 400m run, max back squats (135/95#) Rest 4 minutes between rounds. WOD Notes: Each 4-minute workout starts with a…
Daily WOD – Aug 7, 2017
AMRAP in 22 minutes of: 15 KB swings (53/35#) 15 burpees 30 double unders Community Notes: Happy Birthday Missy!
Football WOD – Aug 6, 2017
Complete 9 rounds for time of: 5 DB thrusters (50/35#) right hand 5 DB thrusters (50/35#) left hand 5 strict chin ups 5 burpees Community Notes: Happy Birthday Mohyeed and Jen N! Schedule Notes: The…
Daily WOD – Aug 5, 2017
“Amanda” Complete 9-7-5 reps for time of: Muscle up Snatch (135/95#) WOD Notes: This is one of our annual ICA benchmarks. It's a memorial WOD for Amanda Miller, a 2010 CrossFit Games athlete who died from…
Daily WOD – Aug 4, 2017
Deficit Deadlift 1-1-1-1-1 Then 5x3 unreasonably high box jumps WOD Notes: Compare to 160815. Event Notes: Saturday is the last day to sign up for 31Heroes! Remember to add your name in Wellness Living (HERE),…
Open Gym – Aug 3, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: "Carver" - 7 wall climbs, 27 deads (205/125#), 20 pistols,…