Daily WOD – Jul 3, 2017
Clean and Jerk 1-1-1-1-1-1 Then Complete 3 rounds for time (6 minute cap): 10 power clean and jerks (40% 1RM) 10 burpees WOD Notes: Compare to 160926. Reminder: We are following a slightly different schedule…
Football WOD – Jul 2, 2017
Complete a round every 2 minutes for a total of 7 rounds: 4 power clean & jerks (205/125#) 5 chest to bar pull up 6 lateral slam balls (40/30#) WOD Notes: C&J should not exceed…
Daily WOD – Jul 1, 2017
Back Squat 5x5 (80-85%) With Max consecutive shoulder presses (KB or DB) Sign Up Notes: If you can't attend class but are signed up, please remove your name at least one hour before the start…
Daily WOD – Jun 30, 2017
Complete for time: 50 DU - 25 TU - 25 PU - 5 MU 40 DU - 20 TU - 20 PU - 4 MU 30 DU - 15 TU - 15 PU - 3 MU 20 DU…
Daily WOD – Jun 29, 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: Banded box squat 8x3 (50/40), 20 pulls on the…
Daily WOD – Jun 28, 2017
Run 5000m (for time) WOD Notes: Don't you cherry pick, you bums. This is a benchmark that comes around every year and this is your chance to break in the new ICA course! Anyone who…
Daily WOD – Jun 27, 2017
Rack Pull 5-5-5-5-5 Then 30 strict toes to bar NFT WOD Notes: The rack pull will be performed with the athlete standing on the ground and the bar on top of 45# plates. Work your…
Daily WOD – Jun 26, 2017
AMRAP in 14 minutes of: 20 KB snatches (53/35#) 10 lateral burpees over a bar WOD Notes: Kettlebell snatches will start from the hang position. Anyone not comfortable with the KB snatch can use dumbbells…
Football WOD – Jun 25, 2017
Complete 3 rounds for time of: 2 front squats (80% 1RM) 10 slam balls (40/30#) 1 rope climb Rest 2 minutes then repeat 2 more times. WOD Notes: In this workout you'll complete three intervals, each…
Daily WOD – Jun 24, 2017
“Fight Gone Strongman” Keg Presses Stone to shoulder Farmer Carries Tire Flips Weighted pull ups WOD Notes: The “fight gone-” style of workout means you spend 1 minute at each station completing as many reps…