Strongman Day! 20 stone/keg to shoulder 5 legless rope climbs 400m barbell carry (AHAP) WOD Notes:  Today's workout is not for time.  It is a strength assistance day where you can play with some strongman…

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: "Open 15.3" - AMRAP in 14 minutes of 7…

Overhead Squat 1-1-1-1-1-1 Then 5x5 sotts press WOD Notes:  Compare to 160910.

Complete 4 separate "death by" WODs, each 8 minutes long (continuously running clock): 10 yd shuttle run (6/9/12) Pistols (1) Burpees (4/7/10) Strict pull up (1/3/5) WOD Notes: The numbers next to each movement indicate…

In 3 minutes complete: 10 front squats (185/125#) 10 box jumps (30/24") Max calorie row in remaining time Rest 3 minutes and repeat for a total of 5 rounds. Power Meet Notes:  Great work to…

The 2nd annual ICA power meet and chili cook-off has arrived!  Please show up for the rules briefing at 8:00 am so there are no surprises on your lifts.  Let's get jacked up and set…

Clean 1-1-1-1-1 Then EMOM for 5 minutes of: 12 toes to bar WOD Notes:  Compare clean to 160425. Power Meet Notes:  The basic schedule for the power meet this Sunday is listed below.  Today (Saturday) is the…

"Open 15.3" AMRAP in 14 minutes of: 7 muscle ups 50 wall balls (20/14# to 10/9') 100 double unders WOD Notes: Compare to 150313. The official scale did not have a substitution for MUs, but…