Happy Valentine's Day ICA! What better way to spend your evening than hitting up Open Gym from 4:30 to 7:30pm.  You can work on anything you'd like including a workout from the last week: AMRAP…

On a 10 minute clock, complete: 40/30 cal row 30 bar over burpees 30 overhead squats (115/75#) Max muscle ups in remaining time Community Notes:  Happy Birthday Jen C!

Weather Notes: Roads look good and classes are on!  Be sure to sign up for class and you'll receive any updates if conditions change. EMOM for 20 minutes of the complex: Power clean + hang…

Winter weather is on the way. If we need to cancel morning classes we'll post here by 4:45am. With a partner, complete 12 rounds for time of: 8L/8R dumbbell thruster (50/35#) 8 meter overhead walking…

Box Squat Squat 5x3 (80-85% 1RM) Then Complete NFT: 25 high box jumps 3 minute plank hold WOD Notes:  Make the back squats pretty!  There should be no risk of failure on box squats.  Get…

AMRAP in 12 minutes of an ascending ladder of: 1 bar muscle up 1 deadlift (275/185#) 10 double unders 2 bar muscle ups 2 deadlifts 20 double unders 3 bar muscle ups 3 deadlifts 30…

Come in between 4:30 and 7:30 pm for open gym.  You can work on anything you like including a workout fro the last week: AMRAP in 13 minutes of: 5 HSPU, 15 wallballs (20/14# to…

Split Jerk 1-1-1-1-1 Then 100 yd KB or DB Overhead Carry WOD Notes:  For anyone that doesn't feel stable throwing weight overhead, the sub for the split jerk will be either push presses or KB…

Complete 40-30-20-10 reps for time of: KB swings (53/35#) Run 400m before each round. WOD Notes:  Anyone performing Russian swings can either go heavier or increase the rep scheme to 60-45-30-15. Community Notes:  Happy Birthday…

Complete for time: 21 Cleans (135/95#) 7 Rope climbs 15 cleans (135/95#) 5 Rope climbs 9 Cleans (135/95#) 3 Rope climbs