Open Gym – Feb 1, 2018

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week:

1. Open 15.4 – AMRAP in 8 minutes of HSPU & power cleans  (185/125#). See 180126 for the rep scheme.
2. Back squat 2-2-2-2-2 then 5×5 high box jumps
3. Complete 3 rounds of 40 sec on, 20 sec off of: row/airdyne, toes to bar, slam ball (40/30#), Russian KBS (70/53#)
4. Bench Press 1-1-1-1-1 then 5×10 bent over barbell row
5. Complete 5 rounds for time of: 15 hang squat clean (115/75#), 15 ring dips, 30 DU
6. With a partner complete 1500m row, 50 C2B pull ups, 75 burpees, 100 KBS (53/35#), 75 burpees, 50 T2B

Schedule Note:  Be sure to check the comments for Coach Kehl’s CrossFit Endurance workout, which takes place every Thursday at 6:00 am!

Community Note: Today starts the first day of Free February! ICA members can bring a friend to any WEEKDAY class for FREE this month.  Excludes Feb 22 (the first Open WOD). Advance notice is appreciated!

Reminder: The last day to sign up for ICA’s in-house Open team competition is THIS SATURDAY (at the Power Meet). We’ll pick teams immediately after the meet, during the chili social. For more information, read our Open post, HERE!