31 Heroes & ICA 2nd Anniversary!

On Saturday July 13 we’re celebrating ICA’s 2nd anniversary!! Like last year, we’ll run the 31 Heroes WOD in honor of the 31 Americans killed in action in Afghanistan on August 6, 2011. After the WOD, we’ll have an afternoon of fun and festivities. Food and drink is on ICA, and will include a roast pig, pizza, beer, and much more.  We’ll be selling new ICA t-shirts, and we also hope to have a few vendors on site selling baked paleo goods, chair massages, and Reebok CrossFit gear. It’s an all day party that you don’t want to miss!

Schedule

Welcoming remarks and an explanation of the WOD will be at 8:30am. Heats kick off at 9:00, 9:45, 10:30, and 11:15, with a 12:00 heat if needed. Pig and pizza will arrive around noon. Party will continue until Kehl goes home.

Registration/Donations

We will be collecting donations at the door, but we strongly encourage you to register/donate officially through our 31 Heroes sign up page: HERE. If you do, registration is $31, and for an extra $7 (S&H) you get a free 31 Heroes t-shirt. Even if you aren’t doing the workout with us, please consider making a donation to this very worthy cause! Last year we raised $2,500 for the 31Heroes Project, which benefits the families of fallen military heroes. This year we hope to double that amount!

31 Heroes WOD

To accommodate more teams this year, we will be slightly altering the official 31 Heroes workout by making it teams of 4 instead of teams of 2:

In teams of 4, complete AMRAP in 31 minutes (1 minute for each hero) of:

• 200m sandbag run (45/25#)
• Thrusters (155/105#)
• Rope climbs
• Box jumps (30/24″)

While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping.  When the runner returns, teammate 4 begins running, 1 thrusters and everyone moves forward one station.  The timing of the rotations is determined by the runner.  The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes.

There will be 4 levels to choose from. Each team must agree on a level and stick to the weights/movements specified. Mixed gender teams are allowed and encouraged!

• Level 1 = Men’s Rx (see above). We expect very few teams to be able to do this WOD Rx!
• Level 2 = Women’s Rx (see above). Tough for most guys, we expect very few women to do this level.
• Level 3 =  65# thrusters, 20″ box, rope climbs (may sub 6 PUs for 1 rope climb).
• Level 4 = 35# thrusters, 16″ box, PUs/ring rows (every 6 reps counts as 1 rope climb).

Other Details

• We strongly encourage folks to form teams and submit them to us in advance! We’ll have a sign up sheet at the box where free agents (or pairs) can sign up under their level and find others to complete your team.
• We’ll be inviting some of our friends from local boxes. If you’d like to bring a guest, please let us know in advance. We prefer that they have at least some CrossFit experience… but everyone is welcome! Anyone brand new to CrossFit will likely default to Level 4.