Complete 21-18-15-12-9-6-3 reps for time of: Wallballs (20/14# to 10/9') Burpees Apparel Note:  We made a big change at the online apparel store. Everything is now available at wholesale cost (0% mark-up)! We LOVE seeing…

Back squat 2-2-2-2-2-2 then Box jump 5 x 5 (as high as possible) Apparel Note: We've added 2 new designs to our online apparel store! Shout out to Ricky and Smith for coming up with…

Complete 4 rounds for time of: 25 Russian KB swings (70/53#) 25 Abmat sit ups 25/18 cal row Community Notes:  Happy Birthday Ricky!

Complete 3 rounds for time of: 400m run 50 double unders 25 burpees WOD Notes:  Don't cherry pick this ICA classic!  This is an awesome benchmark for mid length conditioning.  Compare to 121012.   31…

Sumo deadlift 5-5-5-5-5 then 50 yds weighted walking lunge (50/35# DBs or KBs) Schedule Notes: Due to coach (un)availability during the first week of August, we have updated Wellness Living to reflect the following schedule…

Join us between 4:30 and 7:00pm for Open Gym! You can do any workout you’d like, or make up a workout from the past week: Complete 5 rounds for time of: 400m run, 30 box…

"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) WOD Notes: Compare to 171023. Community Notes:  Happy Birthday Joel K!

Complete max reps in 4 minutes at each of the following stations: Row (1 cal = 1 rep)  Rope climbs  Then repeat for 3 minutes at each, then 2 minutes, then 1 minute.  Record total…

Push Jerk 3-3-3-3-3 Then 5x10 KB bench press WOD Notes:  Compare to 170719.

In one minute complete: 5 back squat (80% 1RM) as man box jumps as possible (20/16") Repeat for a total of 6 rounds. WOD Notes:  Racks will be used for back squats today which means…