Deficit Deadlift 1-1-1-1-1 Then 5x3 unreasonably high box jumps WOD Notes: Compare to 160815. Event Notes: Saturday is the last day to sign up for 31Heroes! Remember to add your name in Wellness Living (HERE),…

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: "Carver" - 7 wall climbs, 27 deads (205/125#), 20 pistols,…

Complete 21-18-15-12-9-6-3 reps for time of: hang power cleans (95/65#) wallballs (20/14# to 10/9')

Run 1600m Rest 4 minutes Run 800m Rest 3 minutes Run 400m Rest 2 minutes Run 200m Community Notes:  One of our members, Brianna G, works with a group called AIM (Angels in Motion) going out to…

Overhead Squat 1-1-1-1-1 Then 5x8 behind the neck presses (30-40% 1RM OHS) WOD Notes:  Compare to 170222. Community Notes:  Our annual 31Heroes fundraiser and ICA's 6th anniversary celebration is rapidly approaching, on Saturday, August 12.…

Complete 8 minutes of work at each of the following 5 stations: 800m wreckbag carry rope climbs 200m sled drag 4x8 to 20 GHD sit ups bamboo bench press 3x20 WOD Notes:  This is a…

“Carver” Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9′) 20 box jumps (24/20″) 13 strict pull ups WOD Notes:  This…

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Back Squat 10-9-8-7-6-5-4-3-2-1 In teams of 4 complete: 400m…

AMRAP in 10 minutes of: 10 toes to bar 10 burpee box jump overs (24/20") WOD Notes: After 2 days of heavy barbells, come in for a fun and fast burner! For larger classes we'll split…

1 mile run (not for time) then EMOM for 20 minutes of: 1 snatch WOD Notes:  The full snatch movement starts from the floor and passes through a full squat. Complete one rep every minute,…