Board bench press 10x1 (95%) Complete a 45 second plank hold after each set Reminder:  Tomorrow (Jan 19) is the last day to get free shipping at ICA's new online apparel store, using code FREESHIP.…

Join us between 4:30 and 7:30 tonight for open gym.  You can do any workout you'd like, including making up a workout from the past week: "13.2" - AMRAP in 10 minutes of: 5 shoulder…

Complete 5 rounds for time of: 10 Handstand push ups 15 DB cleans (50/35#) 20 pull ups WOD Notes:  Anyone doing strict or banded pull ups should cut to 10 pull ups per round.  Have…

Back Squat 6x1 (90%, 5s eccentric) Then 1 minute on the air bike for max calories

Complete 3 minutes on, 1 minute off, 2 minutes on, 1 minute off and 1 minute on at the following stations: KB swings  Burpees WOD Notes:  The first round of this workout will be 3…

Power Clean 1-1-1-1-1-1 Then Weighted pull up 1-1-1-1 WOD Notes:  Classes are full today, please pull your name out as soon as possible if you can not come.  We temporarily raised the class cap to 20…

Open 13.2 AMRAP in 10 minutes of: 5 shoulder to overhead (115/75#) 10 deadlifts (115/75#) 15 box jumps WOD Notes:  Compare to 130316.

Baseline aftermath... Join us between 4:30 and 7:30 for open gym.  You can do any workout you'd like, including making up a workout from the past week. Back Squat 8x3 (85%) then 75 Russian twists…

Fight Gone Bad Push presses (75/55#) Row (cal) Wallballs (20/14# to 10/9') Sumo deadlift high pulls (75/55#) Box jumps (20/16") WOD Notes: Compare to 160518.

Bench Press 5x2 (85%, 1s pause 2" above chest on the way up) Then Goalsetting! Community Notes:  Happy Birthday Chris C!