Bench Press 3-3-3-3-3 then  At 50% of your 3RM, perform 20 reps close-grip bench press 20 reps wide-grip bench press 20 reps bench press Schedule Notes: We have a normal Monday schedule with an…

** 10:30am class added due to demand. Claim your spot in Wellness Living! ** Complete 4 rounds for time of:  75 double unders 15 deadlifts (225/155#) 15 chest-to-bar pull-ups WOD Notes: Pick scales that allow…

"Elizabeth" Complete 21-15-9 reps for time of: Cleans (135/95#) Ring dips WOD Notes:  Compare to 160708. Community Notes:  Happy Birthday DT!

Back Squat 6x3 (80-85% 1RM) Then 50 glute bridges (50/35# wreckbag) 10R/10L single leg box jumps  WOD Notes:  Try to go unbroken on the glute bridges.  The single leg box jumps should take off from…

“Hollywood” Complete for time: 2000m run 22 wallballs (30/20# to 10/9′) 22 muscle ups 22 wallballs (30/20# to 10/9′) 22 power cleans (185/115#) 22 wallballs (30/20# to 10/9′) 2000m run WOD Notes: This is a…

  Complete for time: 1000m row 80 air squats 60 sit ups 40 push ups 20 pull ups Schedule Notes: Class times tomorrow are 5:15am, 6:15am, 8:30am, 9:30am, 4:00pm, 5:00pm, and 6:00pm. (There is no…

Complete 6 rounds for time of: 32 double unders 8 toes to bar 8 Russian KBS (AHAP) 8 push ups WOD Notes:  AHAP (as heavy as possible) means choose a weight that is very challenging…

“12 Days of ICA” Day 1 = 1 x 200m run Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (men clapping) Day 5 =…

Sumo Deadlift 5x5 (80% 1RM) Then 20R/20L pistols (as difficult as possible) 20 wallballs (as heavy as possible) WOD Notes:  Anyone looking to make pistols more difficult (what?) can try adding weight or holding something…

  With a partner complete AMRAP in 18 minutes of: 15 burpee box jumps (24/20") 10 power snatches (135/95#) Schedule Notes: The annual ICA in-house power meet will be held on Saturday, Feb 29!  We've…