Snatch 1-1-1-1-1-1 Then 3x3 snatch pulls (100% 1RM snatch) 3x10 behind the neck presses (light) Membership Waitlist: Our ICA community continues to grow, and we are thrilled to welcome so many new athletes! However, our…

Complete for time: 1600m run 1600m row 16 muscle ups WOD Notes:  The scale for muscle ups will be 1 or 2x strict pull ups.  In large classes, some athletes will row first and then…

Sumo Deadlift 3-3-3-3-3 Then Atlas stone shouldering practice. Community Note:  We're celebrating the arrival of spring with a bonfire and backyard hang out at our house tonight (Saturday). If you don't already have evening plans,…

Complete for time: 50/35 cal row 30 deadlifts (185/115#) 20 front squats (185/115#) 10 shoulder to overhead (185/115#) 50 burpees WOD Notes:  It should take you 2 to 3 sets to get through the 20…

"Angie" Complete for time in order: 100 pull ups 100 push ups 100 sit ups 100 squats WOD Notes:  There will be a 6 minute time cap on the pull up portion of this workout…

Partner Interval Complete 7 rounds each of: 17 wallballs (20/14# to 10/9') 37 double unders 7 hang power cleans (155/105#) WOD Notes:  In this workout, partner 1 will complete a full round of the workout…

Bench Press 1-1-1-1-1-1 Then 3 rounds NFT: 10R/10L DB rows on bench 1 minute ring plank hold

With a 25/15# plate, complete 3 rds for time of: 400m run 75 Russian Twists 50 overhead reverse lunges 25 burpees over the plate WOD Notes: You'll carry the plate on the run, too! There…

Complete: 400m sled drag {weight on sled =.25x(bodyweight+max deadlift)} Then 100 KB snatches (50R/50L) (5 minute cap) Then In 8 minutes complete 1000/800m row followed by max muscle ups (or strict pull ups) WOD Notes: …

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week: "19.5" 33-27-21-15-9 reps for time of thrusters and c2b pull ups Hang…