"FIGHT GONE BAD" Complete 3 rounds of: Wall ball (20/14# to 10/9') Sumo deadlift high pull (75/55#) Box jump (20/16") Push Press (75/55#) Row (for calories) WOD Notes:  There is a 1 minute break between…

Banded Box (Back) Squats - 12 sets of 2 (approx 50% 1RM back squat) Then Assistance Work (not for time) 400m sled drag with 25% 1RM deadlift 30 dead hang pullups WOD Notes: You can…

"Diane" For time, 21-15-9 of: Deadlift (225/155#) Handstand Push-ups

Split Jerk 1-1-1-1-1-1-1 Then Pick your poison: 100, 250, or 500 double unders for time

"Kelly" 5 rounds for time of: 400 m run 30 box jumps 30 wall balls WOD Notes: This is a benchmark WOD, and it's a long one! The fastest athletes can finish this in the…

Front Squat 5-3-3-2-1-1 Then Skill work: Pistols Community Notes: Please remember class is at 8:30am!

"Three Little Girls" (1) Little Angie - 25 pull-ups, 25 push-ups, 25 sit ups, 25 squats (2) Little Karen - 75 wall balls (20/14# to 10/9') (3) Little Izzie - 30 power snatch (95/65#) WOD…

Complete for time: 70 Kettlebell Swings (53/35#) 60 Burpees 50 Shoulder-to-Overhead (75/55#) 40 Double Unders 30 Sit-ups 20 Ring Push-ups 10 Keg-to-shoulder (135/75#)

Hang Power Clean 3-3-3-3-3 Then Run 1 mile for time

Instead of our regular 5pm and 6pm classes, we are offering an OPEN GYM tonight between 5pm-7pm. For those who want to continue to follow our ICA programming, here's the recommended workout of the day:…