“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 muscle ups
• 10 hang power cleans (135/95#)

Or

“Nasty Girls V2”

Complete 3 rounds for time of:

• 50 pistols (alternating legs)
• 7 muscle ups
• 10 hang power cleans (175/115#)

WOD Notes:  Nasty Girls is an old CrossFit benchmark WOD.  The goal on this is speed with some people being able to complete it in sub 6 minutes.  More realistically this should be in the 8 to 12 minute time domain with the squats and HPC being unbroken each round.  V2 was introduced in the 2014 regi0nals to try to more decisively differentiate higher level athletes.  Times were still in the 7 minute range.  Hang on for everything you’ve got!  Compare to 130422.  Also, check out this video of the original 3 badass girls of CrossFit performing the WOD (pay attention to the strict MU):

Open Gym

WOD Notes:  This is a great chance to try for one or all of your 2015 goals and see how much work is yet to be done.  If you are satisfied with your goals progress it is also a great time to make up a workout you recently missed or try for a heavy lift or a benchmark.  Here are some ideas if you’re stumped:

The Firebird- ICA’s house WOD

The Baseline

Murph – just saying…

Fran, Grace or any of the girls

The battle for the Iron Phoenix final WOD

Deadlift 5-3-3-2-1-1-1

Then

3x10R/10L barbell lunges (30% 1RM deadlift)

WOD Notes: We are hitting a max dead today.  Get heavy but keep it pretty! Compare deadlift to 150209.

Reminder:  This Saturday will be an open gym from 7:30 to 10:30.  This is a goal shattering mid year open gym. Try to come in and see how far you are from your 2015 goals!

Community Notes:  Happy Birthday Garrett and Julie R!!

Complete 5 rounds for time of:

• 400m run
• 25 wallballs (20/14# to 10/9′)
• 15 toes to bar

WOD Notes:  Today is going to be a longer metcon in the 20 to 30 minute time domain.  Try not to pace this one early on.  Crush the first round and see how the rest go!

AMRAP in 15 minutes of:

• 15 KB swings (53/35#)
• 30 double unders

Cash Out: tabata partner leg tosses

WOD Notes:  This is on the longer end of a medium metcon.  Speed isn’t necessarily required out of the gates but rather a consistent pace with as few and short rests as possible is key.  Rx on this workout means that all sets are done unbroken.  Get ready for a good ol’ fashioned metcon!

Front Squat 1-1-1-1-1-1-1

Then

In 3 minutes, run 400m and complete as many front squats (50% 1RM) as possible.

WOD Notes:  We are finding a training max for front squats today.  Same rules as always: get really heavy without sacrificing form, aim to never fail a rep.  The metcon is designed to be a full sprint leaving you with 60 to 90 seconds to front squat while your heart rate is extremely high.  If your fastest 400 takes more than 2 minutes, consider rowing or decreasing the distance.  Compare front squats to 141107.

Power Snatch 1-1-1-1-1

Then

Power Clean 1-1-1-1-1

WOD Notes:  Today you are maxing out two lifts.  If your shoulders are sore from Friday’s workout, consider taking the power snatches easy or skipping them and focusing on a lot of power cleans today.  The power snatch should be significantly lighter than your clean and can serve as warm up for the cleans.  Once you top out on the snatch, drop back about 20 percent and start working your way up on cleans.  Get 5 really heavy reps on each while trying to find a max.  Compare power snatch to 150221.  Compare power clean to 150204.

Summer Schedule Notes:  We are trying to gauge interest in a summer CrossFit endurance class.  The class would take place on Thursday mornings at 9:30 and would be led by Coach Kehl.  CFE is a more running/rowing/conditioning form of CrossFit originally designed to apply the principles of CrossFit to the endurance athlete world but is excellent for anyone looking to hone their metcon during the summer months.  If you think you might make use of this class in the summer, please post to comments!

21-15-9 reps for time of:

• Power snatch (115/75#)
• Chest to bar pull ups

WOD Notes: This is a challenging couplet but should still move quickly! Pick modifications that allow you to hit a high intensity and keep on moving. Single reps are okay, as along as they’re FAST singles.

Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts.  This week the choices are:

1. Shoulder press 1-1-1-1 then push press 1-1-1-1-1 then split jerk 1-1-1-1
2. Teams of 4 complete 4 rounds for time of 400m run, 30 Russian KBS (70/53#), 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′), 30 double unders
3. AMRAP in 15 minutes of 3 front squats (1.25xbodyweight NTE 75%), 1 rope climb, 10 push ups
4. Back Squat 5-3-3-2-1-1-1 then 5x5R/5L KB single leg deadlifts
5. Complete for time 80 box jumps (10/6″), 70 tuck ups, 60 DB muscle snatches (35/25#), 50 squats, 40 mountain climbers (20R/20L), 30 burpees, 20 HSPU
6. Partner Interval complete 20 rounds for time of 5 hang power cleans (70%), 100m sprint

Partner Interval

Complete 20 rounds (10 each) for time of:

• 5 hang power cleans (70% 1RM)
• 100m sprint

WOD Notes:  Partner interval style means that athletes will be paired up.  Partner 1 will complete 1 full round as fast as they can, then partner 2 will complete a round.  Keep alternating until 20 rounds are completed.  Choose a weight that you can do 5 times in a row even when you are exhausted (or 10 to 15 times in a row fresh).  Each round should take between 20 and 40 seconds… in the beginning.

Complete for time:

• 80 dynamic box jumps (10/6″)
• 70 tuck ups
• 60 DB muscle snatches (35/25#)
• 50 air squats
• 40 mountain climbers (20 each side)
• 30 burpees
• 20 handstand push ups

WOD Notes:  This is a medium length chipper ideally done in the 12 to 16 minute time domain.  The box jumps are going to take place on plates (10″=3×45#, 6″=45+25#) and are supposed to be fast.  Tuck ups are done by completing a crunch where the knees and chest rise off the floor at the same time aka lemon squeezers.  Go fast.

Community Notes:  Congrats to Jess S who got married this weekend!

Back Squat 5-3-3-2-1-1-1

Then

5x5R/5L single leg KB deadlifts

WOD Notes: Finally a max back squat!  Remember the goal during our test month is to find a training max or the heaviest weight you can lift without sacrificing form.  Keep them looking good!  Compare to 150207.

In teams of 4, complete 4 rounds for time of:

• 400m run
• 30 Russian KBS (70/53#)
• 30 box jumps (24/20″)
• 30 wall balls (20/14# to 10/9′)
• 30 double unders

WOD Notes: All teammates run 400m. Upon entering the gym, one teammate does KBS, one does box jumps, one does wall balls, and one does DUs. Once everyone has completed their station, the team heads out for the next 400m. You will rotate stations each round, so by the end each member will have run 4x400m and completed each station one time.

Community Notes: Happy birthday Katie C!

Shoulder Press 1-1-1-1

Push Press 1-1-1-1

Split Jerk 1-1-1-1

WOD Notes:  We are beginning our month of testing heavy lifts.  We open up with a heavy shoulder triplet.  The goal is to work your way heavier on each set.  Shoulder press should warm you up for your first heavy push press which should warm you up for the split jerk.  If you have any shoulder mobility issues, stop after the push press!  Compare shoulder press to 141101. Compare push press to 150213. Compare split jerk to 140418.

Awesome Notes:  A few congrats are in order for recent performances:  Dave and Carl both got their first muscle ups!  Angie and Chris S. both got their first Rx on a workout!  Patrick S. and KK both got rope climbs the first time they attempted them!  Awesome work all around, keep it up.

Complete for time:

• 1000m row
• 25 overhead squats (135/95#)
• 5 rope climbs

WOD Notes:  This is designed to be a short chipper in the 8 to 12 minute range.  SELL OUT on the row and then go through the overhead squats and rope climbs methodically.  If overhead squats are limited by flexibility or shoulder issues, switch to heavier front squats.  Either way the squats should be completed in 4 or fewer sets.  Take as few breaks as possible!  We will be recording the time for the 1000m row as well as the entire workout.

200m sled drag (30% SDC)

Then

Banded Box Back Squat 10×2 (60 bar/30 band)

WOD Notes:  We are wrapping up our volume lifting and getting ready for some tests.  Banded squatting is a great way to get your body under some extremely heavy loads and promoting good bar speed without risking injury.  The goal today on the squats is fast but challenging.  Below is a link to the Westside lifters on a dynamic effort banded squat day.  Note the relatively slow eccentric and extremely smooth and fast concentric motions.

Community Notes:  Happy Birthday Erik!

“MURPH”

Complete for time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.  Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes:

• This workout calls for a 20# weight vest for guys and 10# for girls. We have a limited number of weight vests available so they will be first come first serve.
• You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (Most people do 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
• If you plan to do full Murph, it usually takes about an hour.
• Due to limited space on the pull up rig, we encourage ring rows as a sub for pull ups.
• A great scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes.
• Compare results to last Memorial Day 140531.
  

Schedule Notes: We’ll have the gym open by 7:30am. Heats kick off every 30 minutes from 8-10am. Please show up at least 15 minutes before your heat to get warmed up.

Rack Pull 3×1 (4″, 100% 1RM deadlift)

Then

50 yd handstand walk NFT

WOD Notes:  The goal for the deadlifts today is to get to a VERY heavy weight and try for 3 singles.  We are getting closer to testing our maxes and we want to get your nervous system used to supporting really heavy loads.  100% is an approximation.  Some may go heavier than their 1RM, some may be significantly lighter.  For anyone who can’t walk on their hands we will be working toward a free standing handstand.  Kicking up to the wall, handstand push ups or anything else to help practice being upside down will be used!

Schedule Notes:  This is the first Saturday of the summer with no 10:30 class on the schedule.  If you make it on the waitlist, come on in (both tomorrow and always)!  If not, feel free to come in at 7:30 and do this workout or any other you would like at open gym.

Complete 5 rounds for time of:

• 5 thrusters (155/105#)
• 10 toes to bar
• 15 burpees

EMOM for 15 minutes of:

• 2 hang cleans (80%)

Then 

10 front levers NFT

AMRAP in 10 minutes:

• 10 KB swings (70/53#)
• 60 yd shuttle run

Coaching Notes:  Dave will be coaching his test class tonight at 6.  Be sure to show up so he can coach a big class!

“Core Gone Bad”

Complte 3 rounds of 1 minute at each station:

• row (1 cal = 1 rep)
• walking lunges (53/35#)
• Russian twists (45/25#)
• power cleans (135/95#)
• farmer’s carries (106/70#, 5 yds = 1 rep)

Rest for 1 minute after each round.

With a partner complete 11-10-9-8-7-6-5-4-3-2-1 reps for time of:

• power snatch (115/75#)
• box jumps (30/24″)
• pull ups
• burpees

WOD Notes:  Partners will alternate sets fully completing one movement before moving to the next.  Ex:  John and Nikki are partners, John does 11 snatches, Nikki does 10 snatches, John does 9 and so on until John does 1 snatch.  Nikki would then start with 11 box jumps.  Continue alternating until all work is finished.

Overhead Squat  with a 5 second pause 1-1-1-1-1-1-1

Then

5x5R/5L overhead walking lunges (30-50% 1 RM)

Community Notes:  Happy Birthday Adam and Justin!!

Complete 2 rounds for time of:

• 800m run
• 10 muscle ups
• 50 push presses (75/45#)

Community Notes:  If you don’t have a 2015 Goals Card on our bulletin board, make a point to fill one out in the next couple of weeks!  We plan to hold a mid-year, goal crushing, Open Gym on Saturday June 13 from 7:30-10:30am.

Sumo Deadlift 6×2 (90%, 3 second eccentric)

Then

2 x 80 yd prowler push (heavy)

Apparel Notes:  We have some baby blue (last year’s) ICA hoodies on sale for $20 a piece.  Size L and XL!

Complete 50-40-30-20-10 reps for time:

• KB swings (53/35#)
• sit ups

Bench Press 6×2 (90%, 1 board press)

Then

4x max consecutive strict pull ups

WOD Notes:  A 1 board press means you place a 2×4 on your chest which eliminates the bottom inch and a half from the bench press.  It typically allows you to load more weight than you can on a normal bench press which gets your central nervous system used to lifting really heavy weights.  You may be able to go above 90% if you are feeling comfortable.

Complete 10-8-6-4-2 reps for time of:

• front squats (225/135# NTE 75%)
• burpee box jumps (24/20″)

Complete 1 rope climb after each round.

WOD Notes:  This is a challenging but short triplet.  You should be choosing the heaviest front squat weight that allows you to just barely finish each set unbroken and then sprint through the box jumps.  Set your core on each movement and crush this!

Complete 3 rounds for time of:

• 400m run
• 30 push ups
• 20 hang power cleans (135/95#)

Complete for time:

• 10R/10L KB snatches (53/35#)
• 20 wallballs (20/14# to 10/9′)
• 20 pull ups
• 20 thrusters (45/35#)

Repeat for a total of 3 rounds with ample rest between each round.

Summer Teen Program:  For anyone interested, the ICA summer teen program is starting up in a little over a month!   This summer the class will run 10 weeks on Monday, Wednesday and Friday from 8:20 to 9:30 am.  The start date will be Monday, June 15 and will extend through Friday, August 21.  This program is intended for athletes from age 13 to 18 and is primarily about building strength, speed and stability.  The cost is $500 (400 for family members of ICA members).  Contact John to reserve a spot!

Community Notes:  Happy Birthday Miranda!!

Box Squat 8×1 (95%)

Then

5 x 100m sprint

It’s game day! GET JACKED UP!!!!

Tentative Schedule:

8:30 – Athletes should be present so we can go over standards for the 4 primary workouts.  (The Final Event will be covered right before it begins.) Anyone in the first heat should already be getting warmed up – our doors will be open at 7:30.  Event 4 is a farmer’s carry and is a “floater WOD” – meaning you can complete it any time between 9:0o and 12:00.  You’ll sign up for a time tomorrow, first come first serve.

9:00 – First heat of event 1 kicks off. The full list of heat times is here.  If you are competing and don’t see your name on the heat sheet, please text, email, or post to comments and we’ll get you into a heat.

12:30 – Final event (top 5 men and 5 women) kicks off.

2:00 – Move the party into town for the food truck festival!!

For anyone who is entering their first multiple-event competition, please remember to bring plenty of water and some food to eat between workouts.  It really helps a lot!

Reminder:  For anyone not competing, open gym is still on from 7:30 to 8:30 am. Stick around afterwards to help us judge and cheer!

Hang Snatch 8×1 (80/85/90/95%)

Then

5 minutes of plank holds

Note:  ICA will be the sole CrossFit sponsor of a large team competition coming to Reeves Park in October!  The event is called the Extreme Top Box Challenge and should draw some pretty serious athletes from all over.  We expect there will be some ICA teams in the event but for anyone who is not interested in competing, we will need judges and volunteers to help the event run smoothly.  We will post more details as they become available.  Any help will be greatly appreciated!

Run or Row 5k

WOD Notes:  As always we can scale this workout as needed… Compare to 140628.

Iron Phoenix Notes: Today (Wednesday) is the last day to sign up!

Event 4:

Max distance farmer’s carry (70/53#, 62/44# masters)

Community Notes:  Happy Birthday Joe S!!

Front Squat 6×1 (95%)

Then

3 x 20 second pause front squats (50%)

Iron Phoenix Notes:  We are adding in a Masters category for anyone 50+.  The Masters will have slightly modified weights/movements.  For the below workout, Masters wall balls are 16/12# to 10/9′, and step ups are allowed for box jumps (for Masters only!). There is still room to sign up for this competition… Sign up closes Wednesday!

WOD 3: AMRAP in 7 minutes of

• 20 wall balls (20/14# to 10/9′)
• 30 box jumps (20/16″)

New Recruitment Incentive:  We’ll be sending out an email soon with a New Member Summer Special. Although current members are not eligible for the deal, we have something special for you too! Effective immediately, any member who introduces a friend to ICA will get $50 off their next month’s membership, when the new member purchases at least 1 month of membership.

21-18-15-12-9-6-3

• Box jumps (24/20″)
• KB swings (53/35#)

Iron Phoenix Notes:  We are going to release some of the competition workouts coming up this Saturday so you can mentally prepare!

Iron Phoenix Event 2:

• Take 6 minutes to find your 1RM clean.

Community Notes:  Happy Birthday Angie!!

Complete 5 rounds not for time of:

• 10 strict toes to bar
• 10 weighted step ups (5R/5L, HEAVY)
• 10 ring dips
• 10 good mornings (50% 1RM back squat)

Community Notes:  Happy Birthday Kim!!

“Inverse Kalsu”

Complete 100 burpees for time, with 5 thrusters (135/95#) at the start of each minute.  

WOD Notes: Kalsu is a hero WOD that consists of 100 thrusters, with 5 burpees at the start of each minute. “Inverse Kalsu” should be equally “enjoyable!” Thrusters should not exceed 65% of your 1RM. You may opt to do fewer thrusters (i.e. 3/minute), a lighter weight, or fewer burpees (i.e. 50 total),  as needed.

Community WOD Notes: We still have space left for the community WOD this Sunday at 11am. Invite your friends, family members, and neighbors to join us! The WOD will be beginner friendly and a good intro to what a daily workout looks like at ICA. Email us at ironcrossathletics@gmail.com to register. Experienced members are invited to participate too!

Community Notes:  Happy Birthday Jess V!!

Complete the following 3 intervals each for time:

• 500m row
• 50 double unders
• 15 deadlifts (275/185# NTE 75%)

rest, then

• 400m row
• 40 double unders
• 10 deadlifts (275/185#)

rest, then

• 300m row
• 30 double unders
• 5 deadlifts (275/185#)

Overhead Squat 5-5-5-5-5

Then

Alternating tabata:

• DB presses
• L-sit hold

Complete 3 rounds for time of:

• 15 box jumps (30/24″)
• 15 wallballs (40/30# to 10/8′)
• 5 muscle ups

AMRAP in 20 minutes of:

• 400m run
• max consecutive hang power cleans (135/95#)

Deficit Deadlift 8×2 (85%)

Then

Weighted pull up 1-1-1-1

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. “Randy” – 75 power snatches for time (75/55#)
2. Clean and Jerk 8×1 (80, 85, 90, 95%) 
3. Complete for time: 9-6-3 thrusters (85% BW) and 19-16-13 toes to bar
4. 8×3 back squats (start a set every 2 minutes) then 400m run backwards
5. AMRAP in 15 minutes of HSPU, complete 20 double unders at the start of each minute
6. 2 workouts:  1) 5 rounds of 10 burpees, 10 KBS (53/35#) then 2) 400m sled drag (30%SDC)

Complete both workouts for time:

5 rounds for time:

• 10 burpees
• 10 KB swings (53/35#)

and

400m sled drag (30% SDC)

WOD Notes:  In larger classes, one group will complete WOD 1 while the other completes WOD 2 and then they will switch.

Schedule Notes: There will be no 10:30am class this Saturday. Sorry for the late notice! Please join us at 7:30 open gym, or 8:30 or 9:30 class. We’ll run the 10:30am for a few more weeks before removing it from the schedule for the summer.

AMRAP in 15 minutes of:

• handstand push ups

Complete 20 double unders at the start of each minute.

Community Notes:  Happy Birthday Allen!!

Daily WOD:

8×3 back squats (start a set every 2 minutes)

then

400m run backwards

Clean and Jerk 8×1 (2@ 80, 85, 90, 95%)

Community Notes:

1. Good luck to our (over a dozen) masters athletes who are competing at Masters of the Universe competition at CrossFit Generation today! Spectators are encouraged; the action will start around 9am and last until at least 3pm.
2. Tonight at 6pm is our member appreciation event / ICA social at the Great American Pub! We have a room reserved on the second floor. “Heavy appetizers” will be provided, and all drinks are $1 off.  Bring your kids, significant others, etc for a grand ol’ time!
3. Last but not least, Happy Birthday to Kevin, one of the very first ICA members!

“Randy”

Complete 75 power snatches for time (75/55#, NTE 60% 1RM)

Hero Notes: This is one of CrossFit.com’s first Hero WODs. It was created in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty on February 6, 2008.

WOD Notes: Choose a weight you can move readily, because 75 snatches is a lot! We recommend no more than 60% of your 1 rep max power snatch. This should be a sub 10 minute WOD. (Compare to 140723.) If you have any shoulder issues, scale to 75 power cleans at 60% of your 1RM power clean.

Community Notes:  Happy Birthday to Chris S and ICA’s fearless leader (and the most wonderful husband in the world) John! Pretty awesome that the two people I owe the most THANKS for bringing Carver into the world share the same birthday!

Front Squat 6×3 (85%)

Then

3 sets of max consecutive double unders

Community Notes:  Happy Birthday Dave and Dani!!

“Angie”

Complete for time:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

WOD Notes:  Compare to 131007.

Complete 5 rounds for time of:

• 2 complexes (185/115#)
• 200m run

1 complex =4 deadlifts, 3 hang power cleans, 2 push jerks; all unbroken

Reminder:  ICA’s Party Outside the Box will be this Saturday at Great American Pub in Phoenixville at 6 pm.  Please RSVP via Facebook or by contacting John.  Go out and support the Master’s of the Universe competitors and then come into town for some fun!

In teams of 4, complete for time:

• 4 rope climbs
• 150 wall balls (20/14# to 10/9′)
• 150 sit ups
• 4 rope climbs
• 150 box jumps (24/20″)
• 150 push ups
• 4 rope climbs
• 150 dumbbell power snatch (45/25#)
• 150 air squats
• 4 rope climbs

WOD Notes:

1. 2 people can work at a time except for rope climbs, where each team gets 1 rope and works 1 at a time.
2. The sub for 1 rope climb is 3 rope pulls.
3. Each team is allowed 2 wall balls, 2 boxes, and 2 dumbbells.
4. You are allowed to anchor teammates’ feet during sit ups!
5. The DB power snatch starts/ends below the knee (you do not need to touch the floor each rep).
6. Reps do not need to be evenly divided among team members!!!

Community Notes: Happy birthday Peter!

Max height box jump

Then

Deadlift 5×4 (80%)

“Open 14.5”

Complete for time 21-18-15-12-9-6-3 reps for time of:

• Thrusters (95/65#)
• Bar facing burpees

April Fools!

AMRAP in 9 minutes of:

• 15 KB swings (53/35#)
• 30 double unders

WOD Notes:  Compare to 140328.  GET JACKED UP!!

Schedule Notes: Coach Mark is offering MOGA this Thursday at 6:00pm. Sign up in MindBody.

EMOM for 20 minutes of:

• hang power clean
• hang clean

WOD Notes:  Aim for 80% of your max hang clean or hang power clean, whichever is the limiting factor.

Complete for time:

• 1 mile run
• 50 pull ups
• 50 burpees

Open Notes:  Please submit your 15.5 score by 8:00 pm!

ICA Notes: We are pleased to announce that Dave has been selected as ICA’s newest coaching intern! You’ll be seeing him shadow classes in the coming weeks. Make sure to congratulate him when you get the chance!

Bench Press 5×3 (70-80%, 3 second eccentric)

Then

3x max effort banded push ups

Reminder:  Today at 11:30, massage therapist Mark Liskey will be coming in to give a FREE 45 minute self massage clinic using lacrosse balls and tennis balls!  Please sign up in mindbody if you plan to attend.

Make sure to grab tickets if you are coming to “Blazing Saddles” this Sunday at 2pm at the Colonial Theatre downtown.  Wear your ICA gear!

Tabata:

• sledge hammer swings (4 rounds each hand)
• keg/stone to shoulder
• 5/10/15 yd shuttle run
• Russian twists (25/15#)

Total reps completed will be recorded.

Mobility Notes:  Massage therapist Mark Liskey will be coming in this Saturday after the 10:30 class to offer a free self massage class using tennis and lacrosse balls.  He was the massage therapist that came to the gym in January to give some free massages.  Sign up in MindBody if you plan on attending!

Community Notes:   ICA is sponsoring a showing of the classic film “Blazing Saddles” at the Colonial Theater this Sunday at 2:00pm. Come on out, wear your ICA garb, and enjoy a fun afternoon with us! As a sponsor we have 50 free tickets, which we’ll hand out first come first serve to anyone who is certain they can attend. (Each member can have one free ticket and one for a friend/family member; we’ll hand out more if they are available that day.) Additional tickets are $9 for adults, $7 for seniors, and $5 for kids under the age of 13.

Community Notes:  Happy Birthday Erin!

Complete 5 rounds for time of:

• 30 box jumps (24/20″)
• 20 toes to bar
• 10 ring dips

WOD Notes:  There will be a 25 minute cap on this workout.  Scaling to 20-10-5 or 3 rounds are both good options.

Community Notes:  Happy Birthday Katie Berman!!

Banded Box Squat 6×4 (60/30%)

Then

5×5 barbell good mornings (30% 1 RM)

Front Squat 8-8-8

Then

10 minutes of pistol practice

Complete 21-18-15-12-9-6-3 reps for time of:

• Russian KB swings (70/53#)
• box jumps (24/20″)

Complete 20 rounds for time of:

• 1 power clean (225/135# NTE 90%)
• 3 handstand push ups
• 5 slam balls (40/30#)

WOD Notes:  There will be a 25 minute time cap on this workout.

Rack Pull 6×6 (2×60%, 2×70%, 2×80% off 7″)

Then

100 hollow rocks NFT

WOD Notes:  GET STRONG!

Apparel Notes: Today is the last day to get your name on the order sheet on the door at the gym for more ICA gear!

Pizza Helen Notes:  We hope to see a bunch of you with us at 5:00 pm to kick off our 3rd annual Pizza Helen.  3 rounds of 1 slice of pizza, 400m run, 21 KB swings (53/35#), 12 pull ups.  We will provide pizza, please bring along anything else you want!  We’ve seen wine, cupcake, and even a DQ blizzard Helen in the past so come on out and have some fun.  If you plan on working out, please sign up in mindbody.  If you plan on eating pizza (either during or afterward) please post to comments so we have  a rough idea of how much to order.