"Girls Gone Wild Part 2" Complete for time: 21 deadlifts (225/155#) 21 handstand push ups 21 cleans (135/95#) 21 ring dips 21 thrusters (95/65#) 21 pull ups WOD Notes:  Compare to 120313.  For anyone taking…

Girls Gone Wild (Part 1) 400m run 21 kettlebell swing (53/35#) 12 pull ups 400m run 30 box jump (24/20″) 30 wall ball (20/14# to 10′) 400m run 15 overhead squat (95/65#) 400m run (record…

https://www.youtube.com/watch?v=1pww83TzkLw Dan E. hits a hip pull over into three hip circles! Front Squat 8x1 (5 second pause, 90%) Then 20 hip pull overs NFT Community Notes:  Happy Birthday Quinn!!

Complete for time: 30-20-10 reps of Wall ball (20/14# to 10/9') Hang power clean (95/65#) Community Notes: It's not too late to join us for the Run for Green Valleys 5k, 10k, or 1 mile…

Deficit Deadlift 10x2 (80%) Then Banded lateral walks 30 yds R/L Nutrition Challenge Notes: You've survived the first two days of the nutrition challenge. Hooray! This is a good time to review what you've been eating…

"2014 ICA Nutrition Challenge Performance Test" Complete the following 4 tasks: Max distance broad jump (3 attempts) AMRAP in 3 minutes of 4 burpees and 8 KB swings (53/35#) 12 minutes to find 3 rep…

Bamboo Bench Press 3x20 Then Bench Press 3-3-3-3-3 WOD Notes:  Compare to 131230. Nutrition Notes:  Only one more day until the nutrition challenge starts!  Clear out what is left of your junk food and get ready…

Open Gym WOD Notes:  Come in to work on anything you want!  If there is a 2014 goal you want to knock off, a benchmark WOD you've had your eye on, or just want to…

Box Squat 5x3 @ 80% 1RM Then 8 hill sprints

** LAST MINUTE SCHEDULE CHANGE - Due to no one being registered for the 5:00pm class tonight, we are cancelling that class. We'll be open for any independent mobility work, lifting, etc from 5:00-6:00pm. The…