Workout of the Day

With a partner, complete (in any order):

• 30 rope climbs
• 300/240 calories on the C2 bike

Time cap: 30 minutes

WOD Notes: Find a partner who balances your strengths! It’s okay if you don’t have rope climbs; we’ll have modification options including rope pulls or ring rows. Partners can work simultaneously, but only 1 can be biking and 1 rope climbing at a time. Once you and your partner finish all the rope climbs or bike cals, you’ll take turns working on the remaining movement. Rx for M/F teams is 270 cals.

Community Notes: Happy birthday Karen Smith & Swetha!

Workout of the Day

Front squat 5×5 (75-80%)

Then complete 3 sets of:

• 16 front-rack Bulgarian split squats (8R/8L) at 30% 1RM

WOD Notes: Today’s front squats are intended to be performed “across,” meaning you use the same weight for all 5 sets. Traditionally a 5×5 is performed at 75% of your 1 rep max. If you’re not familiar with Bulgarian split squats, check out a video demo HERE.

Community Notes: Happy birthday Quinn L!

Workout of the Day

Complete for time:

• 120 double-unders
• 5 clean & jerks (155/103#)
• 90 double unders
• 10 clean & jerks (155/103#)
• 60 double unders
• 15 clean & jerks (155/103#)
• 30 double unders
• 20 clean & jerks (155/103#)

Time cap: 20 minutes

WOD Notes: The sub for double unders is 2x single unders, hops over a line, or plate hops (25# plate). The clean & jerk should not exceed 70% of your 1 rep max. Athletes who are very strong at both of these movements may consider increasing the number of double unders (200-150-100-50), increasing the weight on the barbell, or both! If you finish early and have energy in the tank, continue with rounds of 30 DU and 5 C&J until the rest of the class is done!

Community Notes: Happy birthday Theresa N!

Workout of the Day

On a 20 minute clock, complete:

• 1 mile run

Then AMRAP in remaining time of:

• 5 strict handstand push ups
• 10 one-legged squats
• 15 med ball sit ups (20/14#)

WOD Notes: We have a 1 mile time trial coming up on Monday; use today’s opening run as prep! Aim to hit the run at about 90% intensity (approx 20-30 seconds slower than your goal for Monday.) In the remaining time we’ll get gymnasty. The reps don’t have to be fast; challenge yourself with harder variations than you typically would do!

Workout of the Day

Deadlift 5-5-5-3-3-3-1-1-1

Then complete NFT:

• 30 barbell roll-outs
  

WOD Notes: Today you’ll have the opportunity to work up to a heavy 1 rep deadlift. Start your first set of 5 around 65% and your first set of 1 around 90%. For the barbell roll-outs, focus on maintaining a tight, hollow core and strive for a long hip-and-shoulder extension.

Community Notes: Happy birthday Joel K!

Workout of the Day

Complete for time:

• 1000/800m row (or 2000/1600m bike)

Immediately into 5 rounds of:

• 15 pull-ups
• 7 push jerks (135/83#)

Time cap: 20 minutes

WOD Notes: Programming credit: modified from CrossFit main page 7/7/23. To maintain intensity on the pull-ups and jerks, pick a number of pull-ups that you can complete in 2-3 sets even when tired. Push jerks will come from the floor, so go unbroken as long as possible!

Community Notes: Happy birthday Pat Buday!

Workout of the Day

Complete for time:

• 400m run
• 50 wall balls (20/14# to 10/9′)
• 400m run
• 50 toes to bar
• 400m run
• 50 wall balls (20/14# to 10/9′)

Time cap: 20 minutes

WOD Notes: This one looks simple on paper but it will pack a punch! The goal is to keep intensity high – go for big sets and keep your breaks short. The sets of wall balls and toes to bar should take no more than 3-4 minutes each.

Workout of the Day

Bench press 2-2-2-2-2-2

Then complete 3 sets of:

• 8 deficit ring rows (3s up, 1s hold, 3 sec down) immediately into:
• 8 deficit push ups (3s down, 1s hold, 3s up)

Rest ~1 minute between sets.

WOD Notes: If you know your 1 rep bench press, start around 70-75% and work up to 90-95%. For the cash out, the ring rows and push ups should be performed at a slow tempo – don’t rush them! If possible, elevate your feet on a bench to make the ring rows and push ups more challenging.

Workout of the Day

Partner interval AMRAP in 24 minutes of:

• 8 dumbbell thrusters (2×50/35#)
• 20-yd walking lunge (2×50/35#)
• 8 tall box jumps (30/24″)

WOD Notes: Partners will take turns, each performing 1 complete round while the other partner rests. Try to pair up with someone you can share dumbbells with. If we run out of dumbbells, kettlebells work too! For the walking lunge, the DBs/KBs can be carried any way desired – by your sides, on your shoulders, or over head! (Caution: Even though 50/35# is a “typical” DB weight, today’s workout calls for 2 of them, which is a lot more challenging. Be ready to drop down to 1 DB if you need to mid-WOD.)

Workout of the Day

Complete 7 rounds for time of:

• 200m run
• 10 hang power cleans (135/93#)
• 5 ring muscle ups

Time cap: 20 min

WOD Notes: Pick a hang power clean weight that allows you to go unbroken for most of the workout. Subs for ring muscle ups include jumping ring muscle ups, low ring transitions, or ring rows + dips (5 each). Pick a number of RMU that can be performed in 1-2 sets, at least for the first several rounds.

Workout of the Day

Shoulder press 1-1-1-1-1

Push press 1-1-1-1-1

Push jerk 1-1-1-1-1

Cash out: 100 handstand shoulder taps

WOD Notes: On a 24 minute clock, find a heavy 1 rep of each lift: shoulder press, push press, and push jerk. You’ll have ~8 minutes per movement and should aim for 4-5 reps of each. Post your starting and ending weight for each lift. For the cash out, pick the most vertical position you can achieve that allows you to do sets of 10-20 shoulder taps at a time. Handstand, wall walk hold, or high plank on the floor.

Community Notes: Happy birthday Dennis M!

Workout of the Day

Complete 27-21-15-9 reps for time of:

• Calories (row or bike)
• Thrusters (95/63#)

Time cap: 20 minutes

WOD Notes: Programming Credit: CrossFit Games (Open 15.5 & AGOQ Test 23.4). The Games version called for calories to be completed on the rower, but today you can use the rower or bike. Teens under 17 and Masters 55+ used 65/45# thrusters…feel free to use those weights and post as Rx if you fit in those groups! (Unless your initials are RFL… don’t even think about it.)

Community Notes: Happy birthday Tara S!

Workout of the Day

Complete AMRAP in 15 minutes of:

• 10 alternating dumbbell snatches (70/50#, 5R/5L)
• 8 burpee box jump overs (24/20″)

WOD Notes: The prescribed dumbbell weight is heavier than usual…whether or not you Rx today, you should challenge yourself with something heavier than you usually use! If 8 burpee box jump overs will stop you in your tracks, consider reducing the number or modifying the movement (e.g., burpee only, box jump only, plank burpees, etc.).

Workout of the Day

Back squat 1-15-1-10-1-5-1

Then AMRAP in 3 minutes of:

• Double unders

WOD Notes: We performed a similar workout using overhead squats on 3/11/23. If you know your 1 rep max back squat, the first set of 1 should be around 75% of your 1RM. Each subsequent set of 1 should increase in weight, if possible. For the sets of 15-10-5, the % will vary greatly for each person, but a good starting point would be 60-70-80%.

Community Notes: Happy birthday Moira!

Schedule Notes:

1. Today (Sunday) at 8:30am we’re hosting a free community workout at the parking lot at Bridge & Main St as part of the PXV “inside out” series. Come join us and bring your friends!
2. Due to low attendance, we’re taking the M/T/R 4:30pm class off the schedule and replacing it with Open Gym. We’ll keep an eye on attendance and expect to add these classes back in the Fall!

Workout of the Day

“Helen”

Complete 3 rounds for time of:

• 400m run
• 21 kettlebell swings (53/35#)
• 12 pull ups

Time cap: 15 min

Then EMOM for 8 minutes:

• X toes to bar

WOD Notes: Helen is a benchmark workout that we perform once a year, most recently on 7/10/22. It should be fast! Pick modifications that allow you to spend no more than 2 minutes per run, 1 minute per set of KBS, and 1 minute for pull ups. After a brief cool down, we’ll do some toe-to-bar skill work. Every minute for 8 minutes, complete a set of TTB, ideally unbroken. Pick the number that’s right for you!

Workout of the Day

Complete 8 intervals, starting a new interval every 3 minutes:

On minutes 0/6/12/18:

• 10 deadlifts (95/63#)
• 10 power cleans (95/63#)
• 10 front-rack reverse lunges (95/63#)

On minutes 3/9/15/21:

• 30/24 calorie row (or bike)

WOD Notes: Get ready to sprint! Today’s WOD calls for 8 short intervals. The goal is to work for 1:00-1:30 per round, max 2:00, to ensure you have at least 1 minute of rest. Slower rowers may consider decreasing the calories to 25/20.

Workout of the Day

Take 7 sets to build to a heavy single of the following complex:

• 1 cluster + 1 thruster

Then complete 4 sets NFT of:

• 16 dumbbell bent-over row (8R/8L)
• 16 dumbbell shoulder press (8R/8L)

WOD Notes: Today you’ll work up to a heavy 1 rep of a barbell complex. Click HERE for a video demo. If you’re newer to these movements or simply prefer to stay lighter, increase the number of thrusters to 5 each set. Anyone with shoulder issues can modify to clean + front squat.

Workout of the Day

Complete 2 rounds for time of:

• 800m run
• 15 power snatch (135/93#)
• 15 bar muscle ups

Time cap: 25 minutes

WOD Notes: The power snatches can be singles but should be quick singles! The first 15 reps should take less than 2 minutes. Same for bar muscle ups. Subs include jumping bar muscle ups, chest-to-bar pull ups, or a pull-up/push-up combo.

Community Notes: Happy birthday Ryan W and Kelly L!

Workout of the Day

Complete AMRAP in 18 minutes of:

• 12 box jump overs (24/20″)
• 12 wall balls (20/14# to 10/9′)
• 12 overhead squats (95/63#)

WOD Notes: Which will give out first – your legs, lungs, or mind? Maybe none will; maybe you’ll crush this and won’t even be tired…only one way to find out! Anyone not comfortable with overhead squats can modify to PVC overhead squats (to work on form) or front squats.

Community Notes: Happy birthday Jason T!

Workout of the Day

Sumo Deadlift 5-3-3-2-1-1-1

Then complete:

• 80 yards banded monster walks (20 yards left, right, forward, backward)

WOD Notes: We last performed a 1 rep max sumo deadlift on 3/8/23. This time we have a descending rep scheme. Start around 60-65% and aim for your first set of 1 at 90% of your 1RM. If it feels great, go for a PR!

Community Notes: Happy birthday Cam W!

Workout of the Day

With a partner, complete AMRAP in 25 minutes of:

• 400m run (together)
• 30 pull-ups
• 40 push-ups
• 50 air squats

WOD Notes: Partners should run together, holding on to a band to ensure you stay close! If modifying to a bike or row, both partners must finish before starting on pull-ups. The indoor reps (pull-ups, push-ups, squats) can be divided any way between partners, 1 person working at a time.

Community Notes:  Happy Birthday Kelyn L.!

Workout of the Day

Complete 10 rounds for time of:

• 5 back squats (60% 1RM)
• 35 double unders

Time cap: 20 minutes

WOD Notes: The weight you choose for back squats should be heavy but unbroken for most of the workout. As soon as you finish the workout, hop on a bike or rower at a moderate-to-easy pace for the remainder of the 20 minute time cap. Coach’s challenge: very proficient DU-ers may consider scaling up to 50 per round.

Community Notes: Happy birthday Robbie B!

Workout of the Day

Push Press 3-3-3-3-3-3

Then complete NFT:

• 30 strict toes-to-bar

WOD Notes: Today’s push presses should start around 70% of your 1RM and end around 85-90%. For the cash out work, if you’re unable to complete strict T2B, you can work on slow, controlled toes-to-post or rower pike ups (or tuck ups).

Workout of the Day

Complete 1 minute at each station:

• Bike (calories)
• Kettlebell swing (53/35#)
• Burpees
• Row (calories)
• 10 yd shuttle run

Rest 1 minute and repeat for 3 rounds.

Score = total reps

WOD Notes:  This workout is in the style of Fight Gone Bad, meaning there are three rounds of 5 minutes each, with 1 minute rest between rounds. Athletes will start at different stations but rotate in the order listed. Score is total reps completed; the “reps” for the bike and row are calories.

Community Notes: Happy birthday Danielle J!

Workout of the Day

“Diane”

Complete 21-15-9 reps for time of:

• Deadlifts (225/153#)
• Handstand push ups

Time cap: 15 minutes

WOD Notes: Diane is a CrossFit benchmark that we perform once per year. We last completed it at ICA on July 5, 2022. It’s on the shorter end, with top athletes finishing sub-5 minutes! Choose a deadlift weight that will take 1 to 3 sets to complete each round. Today we have 2 recommended scales for HSPU: Option 1 is 21-15-9 seconds of a handstand hold + 21-15-9 push ups. Option 2 is dumbbell push presses (moderately heavy, should take 2-4 sets per round). If you finish early and have gas left in the tank, repeat the round of 9+9 until time expires!

Workout of the Day

Snatch balance 1-1-1-1-1-1-1

Squat snatch 1-1-1-1-1-1-1

Cash out:

• 50 slam balls for time (30/20#)

WOD Notes: Programming Credit: CrossFit main page on 5/21/23. If you’re not comfortable with the squat snatch, modify to a power snatch, squat clean or power clean (in that order)!

Workout of the Day

“Kelly”

Complete 5 rounds for time of:

• 400m run
• 30 box jumps (24/20″)
• 30 wall balls (20/14″ to 10/9′)

Time cap: 35 minutes

WOD Notes: This is a CrossFit benchmark WOD that we complete once a year. It’s on the longer end so try to pick modifications that allow you to keep moving! Common scales include: cut the run to 250m, reduce the box jumps and wall balls to 20 reps each, or shoot for 3 or 4 rounds instead of the full 5. Whatever variation you choose, wear your running shoes and get ready for a sweat fest! Compare to 6/25/22.

Workout of the Day

Complete 5-4-3-2-1 for time of:

• Rope climbs

Complete 15-12-9-6-3 reps for time of:

• Clean & jerks (135/93#)

Time cap: 20 minutes

WOD Notes: In this workout you’ll perform 5 rope climbs, then 15 C&J, 4 rope climbs, 12 C&J, etc. We don’t hit big sets of rope climbs very often. If you know 5 in a row is too many, you can perform partial height rope climbs (10′), reduce reps (3-2-1-1-1), or do rope pulls instead. If you prefer a non-rope alternative, sub 15-12-9-6-3 strict pull ups (make them challenging!).

Community Notes: Happy birthday Traci B & Lindsey C!

Workout of the Day

Front Squat 10-5-3-1-1-1-3-5-10

Then find your max height box jump.

WOD Notes: Programming Credit: CrossFit main page 6.9.23. If you know your 1RM, we recommend opening with approximately these percentages for the first 4 sets: 10@60%, 5@70%, 3@80%, 1@90%. Select your next two singles and the back side percentages based on how you feel!

Community Notes: Happy birthday Keith L & Jason B!

Workout of the Day

Complete 8 rounds for max calories of:

• 30 second bike
• 30 second rest

Rest 2 minutes.

Repeat on the rower.

Cash out:

• 400m farmer carry (as heavy as possible)

WOD Notes: It’s a great day to work on our cardio! In larger classes, half will start on the bike and the other half will start on the rower. For ease of set up, the monitors can be set to “just row” or “just bike” – that means rollover calories will count today!

Community Notes: Happy birthday Kyle K & Jackie D!

Workout of the Day

Complete 3 rounds for time of:

• 400m run
• 30 dumbbell snatches (50/35#)
• 15 chest-to-bar pull-ups

Time cap: 20 minutes

WOD Notes: Nothing heavy, fancy or long… just a fun little burner to brighten up your Thursday!

Workout of the Day

Deficit Deadlift (2-4″) 3-3-3-3-3-3

Then alternating EMOM for 10 minutes:

• 10 good mornings (35% 3RM deadlift)
• 10 step-back lunges (35% 3RM deadlift)

WOD Notes: A deficit deadlift means you stand on top of a 25 or 45# plate and reach lower than you normally would to start the lift. For most lifters, this will make it slightly harder to move weight. For some others, this will actually feel more natural. Either way, you get to work on range of motion and brute strength today! If you know your 1RM deadlift, start around 60-65% and work up to a heavy 3… depending on the person it may be in the 80-90% range.

Community Notes: Happy Birthday Coach Steve!

Workout of the Day

On a 15 minute clock, complete:

• 120/90 cal row (or bike)

In remaining time, complete an ascending ladder of:

• 1 wall walk
• 4 thrusters (95/63#)

WOD Notes: The opening row (or bike) should take somewhere in the 5-8 minute range. Aim for 4-5 steps per wall walk; if it takes you more than this, go for partial wall walks (i.e., 4 steps). Other modifications include stepping up the wall and holding in place, or inchworms. For the thrusters, pick a weight where you can complete 15 reps unbroken when fresh… in the workout try to get through the set of 8 or even 12 unbroken!

Workout of the Day

Complete for time:

• 800m run
• 60 walking lunge steps
• 40 toes-to-bar
• 20 power cleans (155/103#)
• 40 pull-ups
• 60 Russian twists (25/15#, L+R=1)
• 800m run

Time cap: 25 minutes

WOD Notes: Everyone loves a chipper! Chippers have big sets but only 1 round. It’s important to pick modifications that allow you to keep moving!  To finish under the time cap, aim for sub-5 minutes on the 800m run and sub-3 for each of the indoor movements.

Workout of the Day

Bench Press 5-5-5-5-5

Then 3 rounds not for time of:

• 20s push-up hold
• 40s plank hold
• 20s hanging L-sit hold
• 40s bar hang

WOD Notes: The main event today is a heavy 5 rep bench press. If you know your 1RM, start around 70% and aim for ~85%. The cash out includes 4 different static holds totalling 6 minutes of work. It’s important to stay tight through the shoulders and core on each of these holds! Extra challenge: Go straight from the push-up hold into the plank, and from the hanging L-sit into the bar hang.

Community Notes: Happy birthday Dan McG!

Workout of the Day

Complete five 3-minute rounds of:

• 50 double-unders
• 20 kettlebell hang snatch (53/35#, 10R/10L)
• Max burpees

Rest 2 minutes between rounds. Score is the total number of burpees completed.

WOD Notes: The sub for double-unders is 2x single-unders. For the KB snatch, alternate hands as desired. If you’re not comfortable with the KB snatch technique, sub 30 one-arm KB swings.

Workout of the Day

Complete 21-18-15-12-9-6-3 reps for time of:

• Front squat (95/63#)
• Push-ups

Time cap: 15 minutes

WOD Notes: If push-ups are your jam, you can Rx+ by adding band resistance! If they’re not, pick a version of the push-up that lets you maintain good technique throughout, such as using band assistance or elevating them on the rig. No matter what version you choose, keep a hollow body position and go for full range of motion every rep! If you finish very quickly, you can add rounds of 6 & 6 until the last person finishes.

Workout of the Day

Push Jerk 3-3-3-3-3-3

Then AMRAP in 5 minutes of:

• 10 shoulder-to-overheads (50% 3RM push jerk)
• 10 box jumps (24/20″)

WOD Notes: If you know your 1RM push jerk, start around 60% and aim for ~85%. Anyone with really tight shoulders may want to modify to push presses.

Workout of the Day

With a partner, complete 4 rounds for time of:

• 400m sandbag carry (50/35#)
• 60 Russian kettlebell swings (70/53#)
• 50 med ball sit ups (20/14#)

Time cap: 30 minutes

WOD Notes: Partners should run together, trading off the sandbag around the 200m mark. If one person is a stronger runner they can carry the sandbag for longer, but each person should carry it for at least part of each run. One person works at a time on the KBS and sit-ups; divide reps as desired.

Community Notes: Happy birthday Sarah W!

Workout of the Day

Complete 12-9-6 reps for time of:

• Squat cleans (225/153#, NTE 80% 1RM)
• Ring muscle-ups

Time Cap: 15 minutes

WOD Notes: This workout was posted to the CrossFit main page on 6/3/2023. It’s a challenging workout even for our best athletes, but don’t let that scare you! We’ll have plenty of modification options. If you are comfortable with the squat clean but ring muscle ups aren’t in your arsenal, sub jumping muscle-ups, low ring transitions, or a combination of pull-ups and push-ups. If you’re new to squat cleans as well, we recommend staying lighter and turning this into an AMRAP in 15 minutes of: 10 cleans & 10 pull-ups.

Workout of the Day

Back squat 5-5-5-5-5

Then complete 3 sets NFT of:

• 30 unbroken lateral plyo skier hops (20/16″)

WOD Notes: For the back squats, start around 70% and aim for approximately 85% for your final set. For the lateral plyo skier hops, focus on full hip extension as you pass over the box. Prioritize power over speed! If you have more in the tank after the first 2 sets, go up in box height or a weight vest for the final set.

Workout of the Day

Complete 6 rounds for time of:

• 15/12 cal bike or row
• 10 toes-to-bar
• 5 power snatch (135/93#)

Time cap: 20 minutes

WOD Notes:  Aim for the first round to take 2-3 minutes. Power snatches can be quick singles.

Schedule Notes: We’re offering a free community workout today at 8:30am at the parking lot at Main & Bridge Streets! Grab a friend and come join us!

Community Notes: Happy birthday Marissa W!

(NO CLASSES – BATTLE ON BRIDGE)

At Home Workout of the Day

Complete 12 rounds for time of:

• 6 push ups
• 12 kettlebell swings
• 18 bicycle crunches

WOD Notes: There are no classes today due to the Battle on Bridge Street competition. Take our at-home WOD for a spin and post your results to SugarWOD!

Workout of the Day

Squat clean 1-1-1-1-1-1-1

Then EMOM for 5 minutes of:

1 squat clean + 2 step-back lunges (1R/1L) + 1 push press

WOD Notes: If you know your 1RM squat clean, start around 65% of your max and build to a heavy single. For the cash out, use approximatley 60% of your 1RM squat clean. (If you’re feeling great, try for 70%!)

Workout of the Day

AMRAP in 18 minutes of:

• 1 rope climb
• 7 deadlifts (225/153#, NTE 65% 1RM)
• 1 rope climb
• 14 single-arm DB/KB push press (50/35#, 7R/7L)

WOD Notes: The sub for rope climbs today will be 1 rope pull, 5 pull-ups or 5 ring rows.

Workout of the Day

Complete 4 rounds, each for time of:

• 400m run
• 30 wall balls (20/14# to 10/9′)

Start a new round every 5 minutes.

WOD Notes: As with all interval workouts, your goal is to move fast! Each interval should take less than 3:30 to ensure adequate rest and recovery between rounds. (In general, the cardio element (run/row/bike) should be < 2 minutes and the wall balls < 90 seconds.) If you need to sub out the run, do a 1000/800m bike or 500/400m row.

Community Notes: Happy birthday to one of our newest members, Darrell F!

Workout of the Day

Find your Max Weight for each of the following:

• Strict pull-up (pronated grip)
• Single-arm KB/DB strict press (L/R)
• Single-leg KB/DB squat (L/R)

Then complete for time: 1000m bike

WOD Notes: If you’re still working on your first strict pull up, your goal today is to find the least-assisted verison you can complete. (Then, do 10-20 reps to keep getting stronger!) Same for the single-leg squat. You’ll have about 7 minutes to work on each movement. For the pull-ups, be sure to start from a complete, dead hang and get your chin over the bar!

Community Notes: Happy birthday Victoria C and Franco S!

Workout of the Day

Complete for time 21-15-9 reps of:

• Thrusters (95/63#)
• Toes-to-bar

Immediately into 21-15-9 reps of:

• Overhead squats (95/63#)
• Lateral burpees over bar

Time cap: 20 minutes

WOD Notes: You get 2 WODS for the price of 1 today! Either of these 21-15-9 programmed on their own would be a short & fast workout. With 2 back-to-back, you’ll need to start off a little slower and focus on good breathing and efficient movements!

Workout of the Day

With a partner, complete in order for time:

• 1000/800m row
• 100 box jumps (24/20″)
• 150 kettlebell swings (53/35#)
• 200 sit-ups
• 1000/800m row

Time cap: 30 minutes

WOD Notes: One person works at a time. Divide work as needed with a goal of equal intensity, not equal reps! If you prefer biking to rowing, multiply the distance by 2 (2000/1600m bike).

Workout of the Day

Sumo deadlift 2-2-2-2-2-2

Then complete 3 rounds of 1 min at each station:

• Synergy band squats (wide stance)
• Synergy band clam shells (30s/side)
• Plank knee-to-elbow (alternating)

WOD Notes: Start around 60-65% of your 1RM and work up to a heavy set of 2 at 85-90% of your 1RM. Try to hit your old 2 rep max on set 5 so you can beat it on set 6!

Community Notes: Happy birthday Kara M!

Workout of the Day

Complete for time (break up reps any way desired):

• 150 double unders
• 75 hang power snatches (75/55#)
• 75 handstand push ups

Time cap: 20 minutes

WOD Notes: You get to pick your own rep scheme; be creative! A simple way to complete this would be 5 rounds of 30 DU, 15 HPS & 15 HSPU. But you could also do 15 rounds of 10, 5 & 5, or hit it chipper style (all 150 DU then all 75 snatches then all 75 HSPU). Whatever you do, have a plan before you start, so you’re not doing math mid-WOD!

Workout of the Day

Complete 7 rounds for time of:

• 200m run
• 15 back squats (135/93#)

Time cap: 20 minutes

WOD Notes: This workout is basically half “Manion,” a hero WOD that is 7 rds of a 400m run and 29 back squats. Today’s version will leave your lungs and legs burning, just not to the same degree! Choose a back squat weight that lets you do the first several rounds unbroken.

Community Notes: Happy birthday Zac W and Craig D!

Lou working through knees-to-chest!

Workout of the Day

Complete EMOM for 15 minutes:

• 2 shoulder presses (80-85% 1RM)

Then – accumulate 2 minutes of handstand hold and 2 minutes of bar hang (break up as needed)

WOD Notes: We’re working on our upper body strength with 15 sets of 2 strict press, all at 80-85% of your 1 rep max. Anyone interested in trying this with dumbbells or kettlebells instead of a barbell should aim for a combined weight ~60-65% of your 1RM strict press. For the cash out work, you can complete all 2 minutes of HS hold before moving on to the bar hang, or go back-and-forth hitting smaller sets (e.g., 4 rounds of 30s handstand hold & 30s bar hang).

Workout of the Day

Complete for time:

• 1500/1200m row (or 2x bike)
• 50 ab tuck-ups
• 1000/800m row (or 2x bike)
• 35 ab tuck-ups
• 500/400m row (or 2x bike)
• 20 ab tuck-ups

Time cap: 20 minutes

WOD Notes: For those who did Murph, treat today as a recovery workout. Find a steady pace and just keep moving. If you’re feeling fresh and ready to attack the WOD, aim for 30 seconds slower than your PR 500m row pace for the first set, 20 seconds off your PR 500m on the second set and 10 seconds off on your final set.

Workout of the Day

“Body Armor” aka “MURPH”

Complete for time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

Wear a 20/14# weight vest.

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS.  This workout was created by Murphy and was one of his favorites; he used it for his own training and named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.

Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces. This workout is free for all ICA members (will not count toward your class totals.)

WOD & Scaling Notes:

• You must start and end with the run, but you can split up the pull-ups, push-ups, and squats as desired. Common rep schemes are: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; or 25 rounds of 4 pull ups, 8 push-ups, 12 squats.
• This workout calls for a 20/14# weight vest. We have a limited number of vests available- first come, first serve. Most individuals do not wear a weight vest, so that is the first scale to consider!
• The full version of this WOD takes about an hour. A popular scale is to complete exactly half of the distances and reps.  (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.
• Another scale is to tackle this workout with a partner, sharing all reps between the two.
• Jumping pull ups will not be allowed, and bands are discouraged because they take a long time to get in and out of… We encourage you to sub ring rows instead.

Schedule Notes: We’ll kick off a heat every 30 minutes from 7:30-10:30am. The heat time you signed up for is when you start the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready! For our early birds, the gym will open at 7:00am.

Workout of the Day

Front squat 5-5-5-5-5

Then complete 5×3 drop box jumps NFT

WOD Notes: For the front squats, start around 55-60% of your 1RM and work up to 75-80%. Drop box jumps are a dynamic movement where you start standing on a short box or 45# plate, jump down to the floor, then immediately rebound onto a second (taller) box. The focus is a quick spring off the floor, keeping tension at the bottom to minimize ground contact time.

Workout of the Day

Complete 5 rounds, each for time, of:

• 6 wall walks
• 8 over-unders
• 10 single-arm devils presses (50/35#, alternating)

Start a new round every 4 minutes.

WOD Notes: There’s lots of laying down and getting back up again in today’s workout! (Every movement has you on the floor at some point!) It will be important to modify reps and movements to keep rounds under 2:30. For over-unders the standard height is 24/20″, but you can pick any height you want. (A lower height makes the “over” easier but the “under” harder… and vice versa.) If you’re not ready to tackle this movement, modify to 2x box jumps or step ups.

Community Notes: Happy birthday Ken T!

Workout of the Day

Complete for time:

• 400m run
• 21 deadlifts (185/133#)
• 400m run
• 15 power cleans (185/133#)
• 400m run
• 9 jerks (185/133#)

Time cap: 15 minutes

WOD Notes: Weights are heavy today! Select a weight that will allow you to complete the deadlifts in 1-2 sets and the jerks in 1-3 sets. The cleans will mostly likely be singles.

Community Notes: Happy birthday Erik P, Shawn F, and Sean D.

Workout of the Day

Complete EMOM for 7 minutes of:

• 2 touch-and-go power snatches (work up to ~75% 1RM)

Then hang squat snatch 3-3-3-3-3

WOD Notes: The main part of today’s workout is the 3 rep hang squat snatch. The EMOM is warm up and skill work to get you ready! If you’re not comfortable with the snatch, you can modify to power cleans & hang squat cleans.

Workout of the Day

Complete for max reps:

• Tabata row (calories)

Rest 1 minute

• Tabata wall balls (20/14″ to 10/9′)

Rest 1 minute

• Tabata bike (calories)

WOD Notes: This workout was modified from the CrossFit main page on 5/18/23. You’ll do a full tabata (8 rounds of 20s on /10s off) of each movement. Half the class will start with the row and half will start with the bike. Everyone will wall ball in the middle! You’ll log a separate score (total reps) for each Tabata, and SugarWOD will add them up.

Workout of the Day

Complete 6 rounds for time of:

• 200m run
• 15 kettlebell swings (53/35#)
• 5 bar muscle ups

Time cap: 18 minutes

WOD Notes: Pick a weight that allows you to do the kettlebell swings unbroken each round. If you prefer Russian KBS, increase to 20 reps. The bar muscle ups should take less than a minute; if that’s not attainable you can reduce the reps, modify to jumping BMU, or complete 10 pull-ups per round.

Community Notes: Happy birthday Reed V & Amanda Manuel!

Workout of the Day

Deadlift 5×5 @ 80% 1RM

Then complete 5 rounds for time of:

• 50 double-unders
• 16 dumbbell power snatch (50/35#)

Time cap: 10 minutes

WOD Notes: The deadlifts are 5 sets of 5 reps all at the same weight, approximately 80% of your 1RM. Programming credit for the cash out is the CrossFit main page – it was the daily WOD on 5/12/23. Alternate arms every DB snatch.

Schedule Notes: Next Sunday we’ll have 2 classes only: 9 & 10am. Open gym will run 9-11am.

Workout of the Day

Complete 5 rounds for time of:

• 6 Turkish get ups (3R/3L, 50/35#)
• 16/12 calorie bike or row

Time cap = 20 minutes

WOD Notes: If you’ve never done a Turkish get up, today’s a great day to learn a new skill! We’ll make sure everyone is comfortable with the movement before kicking off. You can alternate arms after each TGU, or complete all 3 on one arm before switching to the other arm.

Community Notes: Happy birthday Kristin J!

Workout of the Day

Partner interval AMRAP in 20 minutes of:

• 10 hang power cleans (115/73#)
• 10 push ups
• 10 box jump overs (24/20″)

WOD Notes: Partners will alternate after each full round. Choose a weight that will allow you to go unbroken on the HPC for the duration of the workout. Push-ups should be unbroken or 2 sets, max. A step down is required for the box jump overs.

Workout of the Day

Bench press 3-3-3-3-3-3

Then complete 4 rounds NFT of:

• 10R/10L single-arm DB bench presses
• 10R/10L single-arm DB bent-over rows
• 10 two-arm DB curls (single DB)

WOD Notes: Start around 60-65% of your 1RM and work up to a heavy set of 3 at 85-90% of your 1RM. Try to hit your old 3 rep max on set 5 so you can beat it on set 6!

Event Notes: “Murph” heats are live in Push Press – go reserve your spot! The time you sign up for is your heat START time – you’ll want to show up about 20 minutes early to get warmed up. This is a FREE workout for all ICA members. For those new to CrossFit, “Murph” is a hero workout that many CrossFit gyms perform on Memorial Day in honor of our fallen troops. Link back to last year’s blog post to see the workout and scaling options: https://iron-cross-athletics.com/daily-wod/daily-wod-may-30-2022/  Link to the 2021 post to read the history of the workout: https://iron-cross-athletics.com/daily-wod/daily-wod-may-31-2021/  

Workout of the Day

Complete 3 rounds for time of:

• 800m run
• 30 toes-to-bar
• 30 handstand push ups

Time cap: 30 minutes

WOD Notes: We’re continuing our Murph prep with a longer metcon today. Remember your running shoes! If you’re worried about the high rep gymnastics movements, consider scaling to 20/round or even a descending rep scheme of 30-20-10. If you want to go Rx, round 1 should take 8 minutes or less.

Workout of the Day

Complete 10 rounds for time of:  

• 7 front squats (135/93#)
• 7 bar-facing burpees

Time cap: 15 min

WOD Notes: Today is meant to be on the short & intense end of the spectrum! Pick reps and weights that allow you to complete early rounds in about a minute. (You’ll need to average 90 seconds per round to finish all 10 under the time cap!)

Community Notes: Happy birthday Tim Coll!

Workout of the Day

Behind-the-neck split jerk 1-1-1-1-1-1-1

Then 3 rounds (not for time) of:

• 10 right-arm DB push press + 10yd OH carry
• 10 left-arm DB push press + 10yd OH carry

WOD Notes: Once you get the technique down, the behind-the-neck split jerk is most people’s strongest overhead lift. The bar starts on your back with a wide grip (similar to an overhead squat). Jump hard and drive under the bar fast!

Workout of the Day

Complete for time:

• Row or bike 50/40 cal

Then 40-30-20-10 reps of:

• Wall balls (20/14# to 10/9′)
• Box jumps (24/20″)

Then row or bike 50/40 cal

Time cap: 20 minutes

WOD Notes: If weather is good, you can sub an 800m run for the opening row/bike, if desired. (Still Rx!)

Workout of the Day

Take 12 minutes to work up to a heavy single clean & jerk.

Then “Grace”

Complete for time:

• 30 power clean & jerks (135/93#, NTE 65% 1RM)

Time cap: 10 minutes

WOD Notes: Grace is a benchmark WOD that we do once a year. There are many strategies to complete Grace. You can try quick singles, sets of 3-5 on a set time interval (e.g., every 30 or 40 seconds), or hold on for as many as you can and then survive! No matter the pace or strategy, prioritize making each rep look good.

Community Notes: Happy birthday Lynne M!

Workout of the Day

Back squat 3-3-3-3-3

Then complete NFT:

• 3×20 heel-elevated goblet squats

WOD Notes:  Increase weight each set of back squats, starting around 65% and ending around 85-90% of your 1RM. For the goblet squats, elevate your heels 2-3″ and complete each set of 20 as fast as possible while maintaining good mechanics. (Let it burn!) Rest 90 seconds between sets, and increase your KB/DB weight each round if you can.

Workout of the Day

In teams of 2, AMRAP in 24 minutes of:

• 400m run
• Rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats)

WOD Notes: Memorial Day “Murph” is only 2 weekends away, so today we’re doing some Murph prep work, partner style! Partner 1 runs 400m while Partner 2 accumulates rounds of “Cindy.” When the runner returns, pick up wherever your partner left off, even if in the middle of a round of Cindy. Your team’s score = total 400m runs + total rounds of Cindy. Athletes who usually wear a weight vest for Murph are encouraged to wear one today.

Workout of the Day

Complete 10 rounds for time of:

• 1 rope climb
• 10 weighted box step ups (53/35# to 24/20″)
• 30 double unders

Time cap: 20 minutes

WOD Notes: To beat today’s time cap, keep transitions short and pick movements that let you go unbroken for most rounds. A heads up for anyone looking to do tomorrow’s WOD – we have pull-ups coming your way, so pick a different scale for rope climbs, such as rope pulls, hanging knee raises, or another ab movement.

Workout of the Day

 E2MOM for 20 minutes of:

• 1 squat clean + 2 hang squat clean

WOD Notes: Today’s workout calls for completing 1 complex every 2 minutes. You can increase weight every few rounds, working to the heaviest complex you can complete, or you can get to a moderately heavy weight and stay there to work on technique.

Community Notes: Happy birthday Audrey F and Coach Vicki!

Workout of the Day

Complete 5 rounds of 1 minute at each station for max reps:

• Row or bike (calories)
• Thrusters (95/63#)
• Burpees

Rest 1 minute between rounds.

WOD Notes: Today is an interval workout of 3 minutes on and 1 minute off. It may look like cardio, plus weightlifting, plus a bodyweight movement…but it’s actually just cardio in disguise. Come in to work on your engine!

Workout of the Day

“Running DT”

Complete 5 rounds for time of:

• 250m run
• 12 deadlifts (155/103#)
• 9 hang power cleans (155/103#)
• 6 push jerks (155/103#)

WOD Notes: This is a twist on the classic CrossFit benchmark “DT,” which we last performed at ICA on 12/24/22. Today’s WOD adds a run before each round. Go after each run with intensity; it’s a break from the barbell but it’s not rest!

Community Notes: Happy birthday Dries!

Workout of the Day

Overhead squat 5-5-5-5-5

Then  AMRAP in 5 minutes of:

• 3 power snatches (60% 5RM OHS)
• 3 OHS (60% 5RM OHS)

WOD Notes: If your shoulders aren’t up for overhead squats, modify to front squats. (The AMRAP would be 3 power cleans & 3 front squats.)

Community Notes: Happy birthday Jesse Sy, Darcy D, and Joanna V!

Workout of the Day

“Nate”

AMRAP in 20 minutes of:

• 2 ring muscle ups
• 4 handstand push ups
• 8 kettlebell swings (70/53#)

WOD Notes: Nate is a CrossFit benchmark WOD that comes around once a year at ICA. It’s designed to be relatively slow and steady with 3 very high exertion movements. If this is your first time doing this benchmark, choose movements that will be easy to track in the future (e.g., strict pull ups for muscle ups, push ups or dumbbell shoulder presses for HSPU). If you’ve done this WOD before, check SugarWOD to see what modifications you used last time, so you can track progress!

Community Notes: Happy birthday Susannah S, Mike T, and Drew W!

Workout of the Day

AMRAP in 20 minutes of:

• 400m run
• Max consecutive toes to bar

WOD Notes: Your score today will be the total number of toes to bar completed. Pick a variation of T2B that allows you to get at least 10 in the opening set.

Workout of the Day

“Elizabeth”

Complete 21-15-9 reps for time of:

• Squat cleans (135/93#)
• Ring dips

Time cap: 16 minutes

WOD Notes: This is a CrossFit benchmark that we last completed at ICA on 12/27/19. It’s meant to be on the faster side; 10-15 minutes for most people. Modifications for ring dips include banded ring dips, box/bench dips, or dumbbell bench press.

Workout of the Day

With a partner, complete 3 rounds of:

• 400m run run (together)
• 80 double unders
• 60 wall balls (20/14# to 10/9′)
• 40 pull ups

Time cap: 30 minutes

WOD Notes: It’s a great day for a partner WOD! The 400m run must be completed together, but all other reps are divided/shared. You don’t need to divide them evenly!

Workout of the Day

Push Press 5×5 (75% 1RM)

Then take 10 minutes to work on inversions: headstands, handstands, press-to-handstand, handstand walking

WOD Notes: The push press weight should remain approximately the same across all 5 sets today. Do your best to get a hard hip drive while keeping your heels in contact with the floor. It is ok if they rise a little but keeping them down through the entire lift is a fun challenge that promotes good technique! For the inversion work, come in to get a little more comfortable upside down; we’ll have options for everyone!

Community Notes: Happy birthday Diana G and Jill S!

Workout of the Day

Complete 3 rounds, each for time, of:

• 15 clean & jerks (125/83#)
• 30/24 cal row or bike

Start a new round every 6 minutes. Ensure at least 2 minutes of rest between rounds.

WOD Notes: Programming Credit: CrossFit main page on 4/16/23. The clean & jerks can be quick singles but should be able to be completed in 60-90 seconds. Sprint the bike/row! If you complete a round in less than 3 minutes, consider adding reps to the next round (e.g., +3 C&J and +5/4 calories). You’ll record your time for each round, and SugarWOD will display the fastest round!

Workout of the Day

Complete AMRAP in 15 minutes of: 

• 5 deadlifts (315/203#, NTE 70% 1RM)
• 4 bar-facing burpees
• 3 bar muscle ups

WOD Notes: Today’s deadlifts are meant to be heavy but should not exceed 70% of your 1 rep max deadlift. You should be able to string all 5 for most of the workout. The sub for bar muscle ups will be 2-3x pull ups.

Community Notes: Happy birthday Joe Sikora!

Workout of the Day

Front squat 5-3-3-2-1-1-1

Then complete for time:

50 heavy wall balls (30/20# to 10/9′)

WOD Notes: Start your first set of squats around 65% of your 1RM. For the heavy wall balls, pick a weight where you can complete sets of 5-10.

Community Notes: Happy birthday Paige B!

Workout of the Day

Complete 5 rounds for time of:

• 500/400m row (or 1000/800m bike)
• 15 bench presses (135/83#, NTE 60%)

Time cap: 20 minutes

WOD Notes: Programming Credit: Slightly modified from CrossFit main page on 4/19/23. Select a weight that will allow you to complete the first set of 15 bench presses in 1-2 sets.

Community Notes: Happy birthday Alex E!

Workout of the Day

Complete for time:

• Run 200m
• Rest 1 minute
• Run 400m
• Rest 2 minutes
• Run 800m
• Rest 4 minutes
• Run 1600m

WOD Notes: We’ve completed this workout in the past in the reverse order: 1600, 800, 400, 200. The last time was 4/11/22. There are several ways to go after this WOD. One is to try for a PR on one or two of the distances. In that case, plan for the run before and/or after to be a little slower. Or you can try to gradually increase your intensity across all 4 distances. Final option – forget the clock, forget pacing, just turn off your head and run. No matter how you approach it, you win just by showing up today!

Workout of the Day

Muscle snatch 1-1-1-1-1 

Power snatch 1-1-1-1-1 

Then:

• Snatch pull 3×3  at 1RM power snatch

WOD Notes: Come on in to work on your snatch technique! We’ll warm up with the muscle snatch and then progress to a power snatch, working up to a 1 rep max. Athletes limited by shoulder mobility or stability can stay light and treat today like a technique day, or modify to muscle cleans and power cleans.

Community Notes: Happy birthday Bill F and Kelsey S!

Workout of the Day

Complete five 3-minute rounds of:

• 10 front squats (185/123#)
• 10 box jumps (36/30″)
• Row for max calories.

Rest 3 minutes between rounds.

WOD Notes: Programming Credit: CrossFit main page on 4/12/23. The barbell is heavy and the box jumps are high! Pick a weight that allows you to complete the squats in 1-2 sets each round. (Probably NTE 60% of your 1RM.) The bar can come from the rack. Box jumps should be completed in less than a minute each round.

Community Notes: Happy birthday Kasey K!

Workout of the Day

Complete 4 rounds for time of:

• 15 toes to bar
• 30 thrusters (45/33#)
• 45 double unders

Time cap: 20 minutes

WOD Notes: This workout is meant to be light and fast! Pick modifications that let you string large sets and keep breaks short. Coaches’ challenge: try to go unbroken on the thrusters!

Workout of the Day

Deadlift 2-2-2-2-2-2

Then complete 3 rounds NFT of:

• 10 hollow rocks
• 20 tuck ups
• 30 bicycle crunches

WOD Notes: If you’re feeling good, start around 60-65% and end around 90-95% of your 1RM deadlift. Alternately, work up to something heavy (approx 75-80%) and stay at that weight across all 6 sets.

Community Notes: Happy birthday Andrew K!

Workout of the Day

Complete AMRAP in 15 minutes of:

• 20 alternating single-leg squats
• 20 single-arm dumbbell push press (10R/10L, 50/35#)

WOD Notes: Take this day to work a high level skill (single leg squats aka “pistols”) and some boulder-shoulder-press-out strength (push presses)! If you don’t have single-leg squats (yet), we’ll have plenty of options for you! Consider going to an elevated target, performing touch down squats (standing on a box), or subbing weighted goblet squats. If you’re really close but need a little assistance, you can hold onto a ring, post, or band while performing your single-leg squats.

Community Notes: Happy birthday John Woodring and Suyash!

Workout of the Day

Complete 3 rounds for time of:

• 800m run
• 30 KB swings (70/53#)
• 30 pull ups

Time cap: 30 minutes

WOD Notes: The CrossFit benchmark “Eva” is 5 rounds of this triplet…today we’re doing only 3 rounds, but it will still be a doozy! In order to finish under the time cap, make sure to complete round 1 in approx. 8 minutes. We’ll probably see some folks get time capped today, and that’s okay!

Workout of the Day

“The Other Total”

• Clean 1-1-1 
• Bench 1-1-1 
• Overhead Squat 1-1-1 

WOD Notes: This is a CrossFit benchmark that was last posted to main page on 12/31/22 and last performed at ICA on 6/24/22. You’ll have three attempts at each lift to establish a heavy 1 rep. Your score is the sum of your highest 3 lifts. Choose your attempts wisely! The first rep should be something you are confident you can get; probably 90-95% of your 1 RM.

Workout of the Day

AMRAP in 18 minutes of:

• 50/40-cal bike or row
• 30 handstand push ups

WOD Notes: While most people will be able to do the bike or row as prescribed, we expect to see a lot of variability in the HSPU work. You can modify reps, range of motion, or both. Pick a variation that allows you to complete the first round in 3-5 sets. If HSPU aren’t in your arsenal, consider handstand shoulder taps, handstand holds, wall walks, push ups, A-frame push ups, or dumbbell push presses.

Community Notes: Happy birthday Kelsey B!

Workout of the Day

Complete AMRAP in 18 minutes of:

• 50/40-cal bike or row
• 30 handstand push ups

WOD Notes: While most people will be able to do the bike or row as prescribed, we expect to see a lot of variability in the HSPU work. You can modify reps, range of motion, or both. Pick a variation that allows you to complete the first round in 3-5 sets. If HSPU aren’t in your arsenal, consider handstand shoulder taps, handstand holds, wall walks, push ups, A-frame push ups, or dumbbell push presses.

Community Notes: Happy birthday Kelsey!

Workout of the Day

Complete for time:

• 50 deadlifts (225/153#)
• 100 wall balls (20/14# to 10/9′)
• 50 burpees

Time cap = 20 minutes.

WOD Notes: This is a chipper style workout, meaning there are big sets of each movement, but there’s only one round! Break the deadlifts into reasonable sets from the start and focus on good mechanics. It’s not a day to sprint out of the gates!

Community Notes: Happy birthday Sarah C!