Complete 5 rounds for time of: 20 burpees 10R/10L overhead walking lunges (45/25#) Community Notes:  Happy Birthday Rob G!

Complete 5 rounds, each for time of: 5 bear complexes (95/65#) 200m sprint Start a round every 5 minutes. WOD Notes:  The bear complexes should be unbroken and FAST today.  Intensity is key!

5 rounds for time of: 10 left arm DB push presses 5 left leg box jumps 10 right arm DB push presses 5 right leg box jumps Then death by strict pull ups WOD Notes:  There…

Front Squat 6x2 (80-85%, 2 second pause at the bottom) Then Max consecutive front squats at 70% 1RM

"Elizabeth" 21-15-9 reps for time of: cleans (135/95#) ring dips

Deadlift 6x2 (85-90%) then atlas stone work Schedule Notes:  We have received a couple requests for more noon classes and wanted to take a poll on the blog.  We can't guarantee we'd add them but…

Complete 10 rounds for time of: 10 wallballs (20/14# to 10/9') 30 double unders WOD Notes: Rx today means unbroken on wallballs and double unders! Community Notes:  Happy Birthday Phil and James!!

Snatch Balance 1-1-1-1-1 then Snatch 6x2 (80% 1RM) WOD Notes: Today we'll work on the most complicated/technical lift in CrossFit - the snatch. If you're new to ICA, or if you have shoulder problems of…

Partner Interval AMRAP in 12 minutes of: 9 KB swings (53/35#) 7 box jumps (24/20") 5 burpees Community Notes:  Happy Birthday Fenn!!

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: "Nate" - AMRAP in 20 minutes of 2 muscle ups, 4 HSPU, 8 KBS (70/53#)…