Daily WOD – Aug 8, 2016
Complete 3 rounds for time of: 400m run 30 kb swings (53/35#) WOD Notes: Today is designed to be a light and fast recovery day after 31 Heroes. Go so fast! Event Notes: Thanks to…
Closed – Aug 7, 2016
Rest Day Thanks to everyone for an awesome day. We are closed Sunday for rest, recovery, and gym cleaning! The 31 Heroes fundraiser was a huge success. We've raised just over $7000! There is still…
31 Heroes & 5th Birthday Celebration!
The day is finally here!!! Join as we celebrate 5 years of fitness and fun with the BEST CrossFit community around. HAPPY BIRTHDAY I.C.A.!!! "31 Heroes" In teams of 4, complete as many reps as possible in…
Daily WOD – Aug 5, 2016
Push Jerk 1-1-1-1-1-1 Then 2 minute ring dip hold WOD Notes: Compare to 141205. 31 Heroes Note: Dr. Jon Herting will be working on athletes from 8:00 am to noon tomorrow. If you've got any…
Daily WOD – Aug 4, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Sumo Deadlift 3x8 (80%) then max consecutive wallballs (20/14# to 10/9') Complete for time: row…
Daily WOD – Aug 3, 2016
Complete 21-15-9 reps for time of: box jumps DB power snatch (70/50# alternating) toes to bar WOD Notes: The DB power snatches are 21-15-9 total, not each hand. Go fast! Event Notes: Schuylkill Valley Sports…
31 Heroes – Heat Assignments
31 Heroes teams and heats have been finalized and are available at this link! A few notes: We moved all heats up 20 minutes! Opening remarks are at 8:15, Heat 1 is at 8:40, and…
Daily WOD – Aug 2, 2016
Front Squat 2-2-2-2-2-2 Then 2x 80 yd prowler push WOD Notes: Compare front squat to 150217.
Daily WOD – Aug 1, 2016
AMRAP in 7 minutes of: burpees Immediately followed by AMRAP in 7 minutes of: power clean and jerks (135/85#)
Football WOD – Jul 31, 2016
In one minute complete: 5 back squats (80% 1RM) as man box jumps as possible (20/16") Rest 2 minutes and repeat for a total of 6 rounds. WOD Notes: Racks will be used for back…