Shoulder press 3-3-3-3-3-3 Then 5x6 DB bench press WOD Notes:  Seems like a good day to get swole. Community Notes:  Happy Birthday Ray!

Yay Burpees! Complete 200 burpees for time WOD Notes:  Make sure to come in for this ICA tradition!  You are guaranteed to see this come up again and it is a great benchmark for you conditioning and…

Complete for time: 800m run 70 wallballs (20/14# to 10/9') 60 butterfly abmat sit ups 50 pull ups 40 mountain climbers (40 each leg) 30 ring dips 20 box jumps (30/24")

Deficit Deadlift 1-1-1-1-1-1-1 Then 3 rounds for time of: 10 power cleans (135/85#) 30 double unders WOD Notes:  Compare to 151228. Community Notes:  Good luck to Chloe, MB, Daniel and Lindsay as they head back…

Snatch hang snatch complex 1-1-1-1-1-1 Then 100 tuck ups NFT WOD Notes:  A barbell complex is a series of movements performed without dropping the bar.  Today is a snatch immediately into a hang snatch without…

AMRAP in 20 minutes of: 200m farmer carry 20 weighted step ups (20/16" same weight as farmer carry) 20 push ups (advanced: ring push ups) WOD Notes:  This workout is supposed to be done slow and…

Banded Box Squat 10x2 (60% bar, 30% band) Then Max distance broad jump Community Notes:  Joe S. is organizing an ICA volunteering day through Habitat for Humanity on Aug 27 from 8:30 am to 3:30…

“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…

Complete 3 rounds for time of: 400m run 30 kb swings (53/35#) WOD Notes:  Today is designed to be a light and fast recovery day after 31 Heroes. Go so fast! Event Notes: Thanks to…

Rest Day Thanks to everyone for an awesome day.  We are closed Sunday for rest, recovery, and gym cleaning!  The 31 Heroes fundraiser was a huge success.  We've raised just over $7000!  There is still…