Bench Press 6x2 (90%, 1 board press) Then 4x max consecutive strict pull ups WOD Notes:  A 1 board press means you place a 2x4 on your chest which eliminates the bottom inch and a…

Complete 10-8-6-4-2 reps for time of: front squats (225/135# NTE 75%) burpee box jumps (24/20") Complete 1 rope climb after each round. WOD Notes:  This is a challenging but short triplet.  You should be choosing…

Complete 3 rounds for time of: 400m run 30 push ups 20 hang power cleans (135/95#)

Complete for time: 10R/10L KB snatches (53/35#) 20 wallballs (20/14# to 10/9') 20 pull ups 20 thrusters (45/35#) Repeat for a total of 3 rounds with ample rest between each round. Summer Teen Program:  For…

Box Squat 8x1 (95%) Then 5 x 100m sprint

It's game day! GET JACKED UP!!!! Tentative Schedule: 8:30 - Athletes should be present so we can go over standards for the 4 primary workouts.  (The Final Event will be covered right before it begins.) Anyone…

Hang Snatch 8x1 (80/85/90/95%) Then 5 minutes of plank holds Note:  ICA will be the sole CrossFit sponsor of a large team competition coming to Reeves Park in October!  The event is called the Extreme Top…

Run or Row 5k WOD Notes:  As always we can scale this workout as needed... Compare to 140628. Iron Phoenix Notes: Today (Wednesday) is the last day to sign up! Event 4: Max distance farmer's…

Front Squat 6x1 (95%) Then 3 x 20 second pause front squats (50%) Iron Phoenix Notes:  We are adding in a Masters category for anyone 50+.  The Masters will have slightly modified weights/movements.  For the…

21-18-15-12-9-6-3 Box jumps (24/20") KB swings (53/35#) Iron Phoenix Notes:  We are going to release some of the competition workouts coming up this Saturday so you can mentally prepare! Iron Phoenix Event 2: Take 6…