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: Find 1 rep max of the complex: power clean,…

Complete for time: 30 wallballs (30/20# to 10/9') 800m run 30 wallballls (30/20# to 10/9') Community Notes:  Happy Birthday Laurie!

Banded Box Squat 10x2 Then 20 knee jump box jumps NFT

"Nate" AMRAP in 20 minutes of: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: This is a CrossFit benchmark WOD. Compare to 160624. ICA Benchmarks: We have hand picked 18 benchmarks to…

Partner Interval AMRAP in 17 minutes of: 10 box jumps 8 power snatches (75/55#) 6 burpees WOD Notes:  Partner 1 will complete one full round while partner 2 rests, then switch.  Anyone who can't power…

Find a 1 rep max of the following complex: Power Clean Hang Power Clean Hang Clean Split Jerk WOD Notes: A barbell complex means you have to complete the entire series of movements before putting…

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: AMRAP in 12 minutes of: 25 t2b, 50 double…

Complete 9-15-21 reps for time of: KB swings (53/35#) KB sumo high pulls (53/35#) Run 400m before each round.

Complete (not for time): 500m row 30 bench presses (bodyweight, NTE 70%) 1000m row 20 bench presses 1500m row 10 bench presses WOD Notes:  Although this workout overall is not for time, each row should be as…

Front Squat 1-1-1-1-1-1 (3 second pause at the bottom) Then Pistol practice followed by AMRAP in 4 minutes of pistols Awesome Notes:  Mark you calendars!  The 4th annual "Battle for the Iron Phoenix" will be…