Push Press 2-2-2-2-2 Then 5 rounds NFT: 10 yd bear sliders 10 yd walrus sliders WOD Notes:  Compare to 140627. Anyone who can't complete the walrus sliders can sub a 30 second plank hold. Open…

Complete 4 rounds for time of: 5* muscle ups 10 front squats (145/100#) 400m run * Muscle ups must be consecutive with a max of 5. WOD Notes:  This should be a fast workout!  Choose…

Deadlift 10-8-6-4-2 Then 5x10 bent over row (~35% 2RM deadlift) WOD Notes:  Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and…

AMRAP in 17 minutes of: 20 push ups 20 box jumps (24/20") 20 wallballs (20/14# to 10/9')

Complete 21-15-9 reps for time of: Dumbbell snatches (70/50#) Strict pull ups Community Notes:  Happy Birthday Pete P! Open Notes: This week's Headliner Heat will feature some of our ICA Rookies! Come on out and…

Snow Note: Classes are on! Missy and Kelly G working through push ups! Back Squat 10-8-6-4-2 Then 50R/50L KB oblique crunches WOD Notes:  The intent on this rep scheme is to build from approximately 60%…

Snow Note: A snowy mix is expected tonight. We will post on the blog by 6:15am if there are any changes to our morning schedule. Complete for time, in any order: 10 rope climbs 100…

AMRAP in 6 minutes of: 35 double unders 10 C2B pull ups Rest 1 minute. AMRAP in 6 minutes of: 35 double unders 5 strict HSPU Rest 1 minute. AMRAP in 6 minutes of: 35…