Join us on Thursday, Nov. 27th for our annual Thanksgiving tradition – “The Firebird!” It’s one of our favorite days of the year!
“The Firebird”
5 rounds for time:
- 800m run
- 5 ring muscle-ups
- 10 hang power cleans (155/103#)
- 20 wallballs (20/14# to 10/9′)
- 30 double-unders
⚡ “The Firebird” is a long workout (40-60 min). If you’re looking for something more reasonable, consider “The Firebird Express” (20-30 min):
“The Firebird Express”
5 rounds for time:
- 400m run
- 10 pull ups
- 10 hang power cleans (115/75#)
- 10 wall balls (20/14# to 10/9′)
- 20 double-unders
Notes and Logistics!
🦃 This is not a coach-led class. To accommodate as many athletes as possible, we run this workout in heats – kicking off 1 heat every 20 minutes from 7-10am. Equipment for the workout will be set up around the Main Room and shared by all.
🍁 Please arrive 20-30 minutes before your heat time to warm up. (When you sign up for a heat time, that is the time you START the workout.)
🏈 Warm up is in the North Room – We’ll have a coach available to answer questions and help you figure out modifications.
🥧 The gym will open at 6:30am and close at 11:00am!
This WOD is free for ICA members. Registration is open!
Other Thanksgiving Schedule Changes:
- Wednesday Nov. 26 – There will be no 4:30pm (Oly), 5:30pm (Daily WOD) or 7:00pm (teen) classes. The gym will close at 7:00pm.
- Friday Nov. 28 – Classes at 7:00 AM, 8:00 AM, 9:00 AM, 10:00 AM, & 12:00 PM.
