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Daily WOD – Aug 18, 2017

9:00 pm
Jess V setting up for a t2b!

Jess V setting up for a t2b!

Power Clean 1-1-1-1-1-1-1

Then

5×8 KB shrugs AHAP

WOD Notes:  Compare to 161209.

Open Gym – Aug 17, 2017

9:00 pm

Join us from 4:30 to 7:30 tonight for Open Gym.  You can work on anything you’d like, including making up a workout from the last week:

  1. Complete 3 rounds of 1 minute at each of the following stations: row, sit ups, bike, KB swings, plank hold
  2. “31 Heroes” – teams of 4 complete AMRAP in 31 minutes of: sandbag runs, thrusters (155/105#), box jumps (30/24″), rope climbs
  3. Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: deadlifts (225/155#), and push ups
  4. Front Squat 3-3-3-3-3 then 100 butterfly abmat sit ups
  5. “Jackie” 1000m row, 50 thrusters (45/35#), 30 pull ups

Community Notes:  Happy Birthday James and Zoo!

Endurance Notes: CrossFit Endurance returns tomorrow at 6:30am! Sign up in Wellness Living if you plan to attend!

Daily WOD – Aug 16, 2017

9:00 pm
Catherine going for a T2B!

Catherine going for a T2B!

“Jackie”

Complete for time:

  • 1000m row
  • 50 thrusters (45/35#)
  • 30 pull ups

WOD Notes:  Compare to 151109.

Community Notes:  Ash and Emma are organizing a “no shower happy hour” for this Thursday after open gym.  It will start with a hero WOD around 5:30, followed by a happy hour at Stable 12. First round is on them! This is to celebrate summer and all the ICA summer birthdays! They will also be collecting clothing and cash donations, half which will go to Cradles to Crayons & half to a charity to be selected by ICA. All are invited!

Daily WOD – Aug 15, 2017

9:46 pm
Nikki K with a solid dead!

Nikki K with a solid dead!

Front Squat 3-3-3-3-3

Then

100 butterfly abmat sit ups NFT

WOD Notes:  Compare to 160229.

Daily WOD – Aug 14, 2017

9:00 pm

31 Heroes Iron Cross Athletics 2017-1

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Deadlifts (225/155#)

Complete 10 push ups after each round.

WOD Notes:  The deadlifts should be unbroken but challenging.  The push ups should be unbroken for at least the first 2 rounds.  Athletes may scale the push up reps or the movement itself to make the workout more reasonable.

Rest Day – Aug 13, 2017

9:00 pm
Quinn hot on John's heels!

Quinn gunning to overtake John on the wreckbag run!

Thank you to everyone who came out for our 31Heroes Fundraiser & 6th Anniversary party! A special thanks to the dozens of members who lent a hand to help make the event a success… from lending us coolers, tables and trash cans, to helping us set up and clean up, bringing delicious food, taking photos, entertaining the kiddos, and being helpful and gracious hosts to our visitors. You are the best, and we could never pull of this event without you!

Two other notes of gratitude:

  1. We collected nearly $1,000 in donations at the event! Combined with online donations, this brings our fundraising total to $4,441. Amazing! If you meant to give but didn’t get around to  it yet, online donations can be made through the end of August.
  2. Many thanks for the anniversary gift you gave us. We have a few ideas to put the money to good use… we’ll let you know once it’s finalized!

Schedule Notes: The gym is closed today. Rest, relax, and we’ll see you tomorrow!

Community Notes: Happy birthday Alexa!

 

31Heroes WOD – Aug 12, 2017

9:00 pm

31 heroes

“31Heroes – Workout to Remember”

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

  • 200m sandbag run
  • Thrusters
  • Rope climbs
  • Box jumps

Event Details: Hooray!!!! The best day of the year is finally here!!! For full event details, including WOD Notes, head on over to our Event Page! A few highlights:

  • The main parking lot will be closed tomorrow – please visit the Event Page to read about alternate parking locations
  • The box officially opens at 7:00am, explanation of kids WOD is at 7:15am.
  • Opening announcements at 8:00am. Heats listed HERE
  • BYO folding chairs, canopy tents, adult beverages, favorite snacks, etc.
  • Bring cash to support our vendors!
  • Extend a warm ICA welcome to our guests from CrossFit Rage and CrossFit Newtown!

Thank you for 6 wonderful years, ICA!

Daily WOD – Aug 11, 2017

9:00 pm
Heather dropping fast under a power clean!

Heather dropping fast under a power clean!

Complete 3 rounds of 1 minute at each of the following stations:

  • Row (1 cal = 1 rep)
  • Sit ups
  • KB swings (53/35#)
  • Air bike
  • Plank hold
  • Rest

WOD Notes:  This workout shares the “Fight Gone Bad” rep scheme in that you will complete three 5 minute rounds of work, each followed by 1 minute of rest.  This is designed to give you the option of really pushing hard and blasting yourself or taking it a little easy and using it to loosen up.  That choice should primarily be made depending on whether or not you will attend 31 Heroes on Saturday.

Community Notes:  Happy Birthday Bri!

Event Notes: Only 1 more day until 31Heroes! Be sure to review our Event Page – updated with heat times and parking information!

Open Gym – Aug 10, 2017

9:00 pm
Hats off to Quinn on his first muscle up (a month ago, sorry this took so long Quinn)!!

Hats off to Quinn on his first muscle up (a month ago, sorry this took so long Quinn)!!

Join us from 4:30 to 7:30 for open gym.  You can work on anything you’d like, including making up a workout you missed from the last week:

  1. Deficit Deadlift 1-1-1-1-1 then 5×3 unreasonably high box jumps 
  2. “Amanda” 9-7-5 reps for time of: muscle ups and snatches (135/95#)
  3. Complete 9 rounds for time of: 5 DB thrusters (right hand), 5 DB thrusters (left hand), 5 strict chin ups, 5 burpees
  4. AMRAP in 22 minutes of: 15 KB swings (53/35#), 15 burpees, 30 double unders
  5. Bench Press 1-30-1-20-1-10-1
  6. Complete three, 4 minute AMRAPs of: 400m run, T2B then 400m run, power cleans (135/95#), then 400m run, back squats (135/95#)

Daily WOD – Aug 9, 2017

9:00 pm
Bri flying through some box jumps.

Bri flying through some box jumps.

Complete three, 4 minute AMRAPS:

  1. 400m run, max toes to bar
  2. 400m run, max power clean (135/95#)
  3. 400m run, max back squats (135/95#)

Rest 4 minutes between rounds.

WOD Notes: Each 4-minute workout starts with a 400m run, then in the remaining time complete as many reps as possible of the specified movement. If you can not complete a 400 meter run in 2 minutes, scale back the run (i.e. to the stop sign and back).

31 Heroes Notes:  We could use some tables (3 to 4) and large coolers (4 to 5) for this Saturday.  If anyone has access to these, please send an email or text me (John) to let me know, and drop them off by Thursday.  Thanks in advance!

Community Notes: Happy birthday Curtis and Tom S!