Come on in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from the last week.
- Complete for time: 100 pull ups, 80 box jumps (24/20″), 60 pistols, 40 toes to bar, 20 HSPU
- Complete 3 rounds for time of: 21 burpees, 15 deadlifts, 9 cleans
- Complete four 4 minute rounds of 21 reps: thrusters (95/65#), hang power snatches (95/65#), push presses (95/65#), floor wipers (95/65#) with a 400m run at the start of every 4 minutes.
- Overhead Squat 5-5-5-5-5 then 3 rounds NFT 10 BTN presses, 1 minute plank hold
- With a partner complete 3 rounds for time of: 1000m row, 20 manmakers (35/20#)
- Complete for time 800m run, 400m farmer carry, 200m lunges
Community Notes: Happy Birthday Nick S!
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CFE @ 5:30am
30min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
200m Run
Awesome Weekend Event Note:
24 Heroes in 24 Hours
6 years ago, friends of ICA and coaches at CrossFit Main Line, Mike Petrizzo and Chris Meredith, decided it would be a great idea to take honoring the Memorial Day Weekend a bit further than by “just” doing Murph. What they hatched was an event where they would run a different Hero WOD every hour for 24 hours. Thus, 24 Heroes in 24 Hours became a thing. Fast forward to today, and ICA has become an important part of this event. A bunch of ICAers are participating for the 3rd straight year, a few of us going for all 24 workouts, helping fill the ranks and hours, contributing to the event charity of choice for the year.
On the surface, this may seem excessive, and it might be, but we scale early and often, partnering or even teaming up to split up the work to make it manageable, yet still honor the fallen each workout is named after. We eat, early and often, then some more. We share a thousand laughs, some cramps, some pain, but then a thousand more laughs. ANd maybe, just maybe, crack an adult beverage in the parking lot after it’s all over.
By my unofficial count, the planned participants include myself, Erin, Ceil, Danielle, Faith, Heather, Jenn, Karen, Nikki K., Tina, Ash, Austin, Kelly K., Luke, Lombardi, maybe another Lombardi… Who knows? This year, the number of those with the goal of participating in all 24 workouts has grown to be about 10! The whole day tends to be a rotating cast of characters that drop by, jump in, support and supply the team along the way. There are even some potential planned visits (there’s NOTHING like seeing a friendly face drop by in the middle of all this) from Smith, Frank, Joe S., Christine, Brianna G., Fili, Erik, Vince and possibly others.
If you are interested in jumping in or dropping by, here is the important info:
What: 24 Heroes in 24 Hours (Ticketing Link: https://www.eventbrite.com/e/6th-annual-24-heroes-in-24-hours-tickets-43851791890)
When: Friday, May 25 9:30AM for 24 hours…
Where: CrossFit Main Line 10 E Athens Ave, Ardmore, PA 19033
This year’s charity is “RUN TO HONOR” (http://www.runtohonor.com/) an organization that seeks to honor all of the fallen shipmates from the US Naval Academy – specifically focusing on those lost in combat or operations.
All ticket sale proceeds will be donated to the Run to Honor.
CFE
Jenn 🙂
Kehl 🙂
Rest day in preparation for 24 Heroes (see Dave’s post above).