Complete 4 rounds for time of: 400m run 50 squats Community Notes:  Happy Birthday Kerri!!

Today's WOD is: OPEN GYM! WOD Notes:  Come in between 8:00 and 11:00 a.m. to do any workout you want! Community Notes: Happy Wedding Day Filchner! Congratulations! Adopt-a-Family Update: Thank you to everyone who has…

Power Squat 2-2-2-2-2-2 Then 30 strict toes to bar NFT

"Firebird" Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9') 30 double unders WOD Notes:  This is the third offering of ICA's House…

500m row for time Then Rack Pull 1-1-1-1-1-1-1 Schedule Notes: Just a quick reminder of the schedule for the next few days: Thursday - Open from 7:30-10:30 for "The Firebird."  There are only a few…

"Fight Gone Strongman" AMRAP in one minute at each of the following stations: sledge hammer hits  DB one handed shoulder to overhead (70/45#) keg/stone ground to shoulder farmer carry (106/70#, 10 yds = 1 rep)…

Partner Interval Complete 12 rounds (6 each) for time of: 10 box jumps (24/20") 8 thrusters (95/65#) 6 burpees WOD Notes:  The thrusters in this workout must be done unbroken.

Bench press 1-1-1-1-1-1-1 Then 400m sled drag (30% SDC) WOD Notes:  Compare to 130624. Schedule Notes:  Due to early bird demand, we've added an 8:00am heat for next Thursday's "Firebird." We'll have the gym open…

"2011 Games Event 3" Complete for time: 5 rope climbs 5 clean and jerks (145#/115) 4 rope climbs 4 clean and jerks (165#/125) 3 rope climbs 3 clean and jerks (185#/135) 2 rope climbs 2…

Complete 5 rounds for time of: 10 DB snatch (70/45#, alternating hands) 20 sit ups 30 lateral jumps over DB