31 Heroes & 4th Anniversary Celebration!

On Saturday August 1, we’re celebrating ICA’s 4th anniversary!!

For the 5th year in a row, 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. We’ll have a huge roast pig, pizza, snacks, water, and much more.  We’ll also have a rep from Schuylkill Valley Sports on site selling Reebok CrossFit gear and hopefully a few other vendors as well. It’s an all day party that you don’t want to miss!

Registration/Donations

To officially register for the fundraiser, visit our team page HERE and click the “Register Now” button at the bottom. Registration is $31, which goes directly to 31Heroes to be distributed to aid military families. For an additional $8 you can get a 31Heroes tank/tee. Even if you aren’t doing the workout with us, please consider making a donation to this very worthy cause!

Very important – You are NOT required to officially register at the 31Heroes website in order to WOD and celebrate with us on August 1st! You can make a donation at the door, or not make one at all.

The WOD

At ICA, we slightly modify the 31 Heroes workout to accommodate teams of 4. We strongly encourage folks to form teams in advance! We will post a sign up sheet at the box where free agents (or pairs) can list their names and find others to complete your team.

In teams of 4, complete as many reps as possible in 31 minutes of:

• 200m sandbag run (50/25#)
• Thrusters (155/105#)
• Rope climbs
• Box jumps (30/24″)

WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping.  When the runner returns, everyone moves forward one station. The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes. (If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb.)

There are 4 levels to choose from, and all team members must do the same level (at least for the thruster weight and box height)

• Level 1 = Men’s Rx
• Level 2 = Women’s Rx
• Level 3 =  25# sandbag, 65# thruster, rope climbs or pull ups, 20″ box
• Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows,  16″ box

Kids WOD

Just like last year, we’re planning to kick off the day with an ICA Kids version of this WOD at 8:15am. WOD details TBA. Each kid needs to have an adult with them to serve as their coach/counter/judge. We’ll add a kids sign up sheet to the door as well.

Schedule

Kids’ heat is at 8:15am; show up by 8:00am for warm up and the kids’ WOD explanation. For adults, welcoming remarks are at 8:30am. (Arrive early to warm up and cheer on the kids!) Heats are at 9:00, 9:40, 10:20, and 11:00, with an 11:40 heat if needed. The party starts when the last heat ends!

Other Details

• Family and friends are welcome to join us! If they want to spectate and celebrate we don’t need to know in advance, but if your guest wants to participate please let us know. Anyone brand new to CrossFit will likely default to Level 4.
• We’ll provide roast pig, pizza, some snacks, and water. Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages!!)
• Although this is a competitive event, there are no judges. The focus of the day is on fundraising, camaraderie, and celebrating 4 years of ICA!!!