Join us from 8:30 -11:30am (new hours!) for an Open Gym. You can work on anything you’d like, but please be aware the gym will be crowded and squat racks will be limited. Consider tackling a 2013 goal, re-doing the baseline, or making up a workout you missed from the last few weeks. If you’re up for a challenge, the “recommended” workout of the day is Hotshots 19, listed below. Please help the CrossFit Community support the families of the Granite Mountain Hotshots by making a donation here.

“Hotshots 19”

Six rounds for time of:

• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

WOD Notes:  This is an extremely challenging workout, and most athletes will scale in some way. Consider completing 3-4 rounds, scaling the weight of the power clean, or shortening the run. For anyone attempting the full 6 rounds, the power clean weight should not exceed 50% of your 1 rep max. Please ensure you arrive early enough to complete the workout (and clean up!) by 11:30.

Community Notes: Happy birthday Fili!

Sumo Deadlift 5-5-5-5-5

Then

5×8 zurcher dead lifts (20-30% 5RM)

Schedule Note: Athletes who are familiar with these movements are welcome to complete the WOD during Barbell Club. Please note – the 30 burpee penalty is in effect for anyone who signs up for class and doesn’t show up!

Community Note: The greater CrossFit community is coming together to raise money for the Granite Mountain Hotshots – a firefighting team from Arizona that tragically lost 19 members of their team while fighting a fire on June 30, 2013. Most of the CrossFit community is doing the “Hotshots 19” WOD as today’s workout of the day. At ICA, we are making it the suggested WOD for the Open Gym on Monday. Whether you complete the WOD or not, please consider making a donation to support the families of the lost heroes.  Click HERE to make a donation and to see what the workout is!

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

• push ups
• box jumps

Come in between 4:30 and 7:30 to make up one of the last 6 workouts:

• Find your 1 rep max overhead squat, front squat and back squat
• “Daniel” – 50 pull ups, 400m run, 21 thrusters (95/65#), 800m run, 21 thrusters (95/65#), 400m run, 50 pull ups
• AMRAP in 15 minutes of 5 HPC (135/95#), 7 ring rows, 9 box jumps (24/20″)
• AMRAP in 12 minutes of: 10 MU, 20 HSPU, 30 burpees, 40 KBS (53/35#), 50 DU, Max G2O (135/95#)
• Bench Press 5-5-5-5-5 then 50 floor wipers NFT
• Complete 50-40-30-20-10 reps of wallballs (20/14# to 10/9′), 5-4-3-2-1 reps of Snatches (155/95#), 1 rope climb each round.

Complete for time:

• 50 wall balls (20/14# to 10/9′)
• 5 snatch (155/95#)
• 1 rope climb
• 40 wall balls (20/14# to 10/9′)
• 4 snatch (155/95#)
• 1 rope climb
• 30 wall balls (20/14# to 10/9′)
• 3 snatch (155/95#)
• 1 rope climb
• 20 wall balls (20/14# to 10/9′)
• 2 snatch (155/95#)
• 1 rope climb
• 10 wall balls (20/14# to 10/9′)
• 1 snatch (155/95#)
• 1 rope climb

WOD Notes:  This workout came back to us from some of our ICAers while on vacation (slightly adapted…)  There will be a 30 minute time cap.

Schedule Notes:

1. CrossFit Del Val is hosting their 3rd annual “Will WOD for Beer” event on Saturday Sept 21 at 4pm. This event is beginner friendly, and we had a great time last year! For more information and to register, visit their Facebook page HERE. Who’s in?!?
2. We are CANCELLING this Sunday’s Football WOD due to the holiday weekend. We apologize for any inconvenience.

Community Notes:  Happy Birthday Ron!!

Bench Press 5-5-5-5-5

Then

50 floor wipers NFT (60% 5 rep max)

WOD Notes:  Compare to 121103.

Community Notes:  Happy Birthday Tanya!!

AMRAP in 12 minutes of:

• 10 muscle ups
• 20 handstand push ups
• 30 burpees
• 40 kettlebell swings (53/35#)
• 50 double unders
• AMRAP ground to overhead (135/95#)

WOD Notes:  The score on this workout will be the total number of reps completed.  The goal is to get through the first 5 movements as fast as possible, so you have time to rack up some G2O. We will scale reps, weights and movements to try get you to the bar in less than 10 minutes.; however, some people may not make it to the G2O, and that’s okay too! The scale for muscle ups will be 2 toes to bar and 2 push ups per muscle up. The sub for HSPU will be DB shoulder presses.

“Daniel”

• 50 pull ups
• 400m run
• 21 thrusters (95/65#)
• 800m run
• 21 thrusters (95/65#)
• 400m run
• 50 pull ups

WOD Notes: This CrossFit Hero WOD is dedicated to Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on June 8th 2006. See all the Hero WODs here.

Overhead Squat 1 rep max

Front Squat 1 rep max

Back Squat 1 rep max

WOD Notes:  Once you begin lifting, the weight can only increase.  Use the overhead squat to warm up for the front squat and the front squat to warm up for the back squat.  Compare OHS to 130204.  Compare front squat to 130628.  Compare back squat to 130605.

“Randy”

Complete for time:

• 75 power snatches (75/55#)

WOD Notes:  ”Randy” is a benchmark hero WOD that is designed to be in the sub-ten minute time domain.  You should choose a weight that you could snatch at least 20 times in a row when fresh to keep in the proper domain.  Compare to 120625.

Community Notes:  Are you interested in joining an ICA only fantasy football league ?!? Check out this flyer for more information!

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

• front squat (205/135# NTE 65%)
• toes to bar

Take 20 minutes to find your 10 rep max power clean

Then

AMRAP in 5 minutes strict pull ups

WOD Notes:  The 10 rep power clean must be touch and go meaning is just taps the floor between reps.  You can rest anywhere you need to as long as the bar is not on the floor.

Banded Box Back Squat 10×2

Then

1 mile run

WOD Notes:  Feel free to come in at the 8:00 a.m. barbell club to complete this workout.

Community Notes:  Happy Birthday Phil and James!!

Complete for time:

• 50 box jumps (24/20″)
• 5o wallballs (20/14# to 10/9′)
• 50 double unders
• 50 burpees

Complete a full tabata of each movement:

• Air squat
• Push press (75/55#)
• Sit up
• Hang power clean (75/55#)

WOD Notes: A tabata is a four minute interval drill where you work for 20 seconds and rest for 10 seconds for a total of 8 rounds. In this workout you’ll complete a full tabata of each movement, then move immediately into the next exercise (for a total of 16 minutes). Your score for each movement is the total reps completed.

Deficit Deadlift 8×2 @ 80%

Then

30 DB cleans for time

Complete 4 rounds for time of:

• 200m run
• 7 hand stand push ups
• 200m run
• 7 mucle ups

WOD Notes:  The scale for hand stand push ups will be a barbell shoulder press at 70% 1 rep max.  The scale for muscle ups will be 2x pull ups and push ups.

Complete 4 rounds for time of:

• 10 L-sit pull ups
• 20 KB swings (70/53#)
• 5R/5L pistols

Community Notes:  Happy Belated Birthday Tom S!!

Front Squat 3-3-3-3-3

Then

5 x 50 yd sled drag (40 – 45% SDC)

WOD Notes:  Compare to 130213.

Hang Snatch 1-1-1-1-1-1-1

Then

AMRAP in 3 minutes of rope climbs

Community Notes:  Happy Birthday Sandra!!

in 10 minutes:

• 10 burpees
• 25 double unders

Complete for time:

• Row 2k
• 5o push ups
• 15 squat clean thrusters (155/105#)

Community Notes:  Happy Birthday Mike Levy!!

Push press 1-1-1-1-1-1-1

Then

Weighted pull up 1-1-1-1-1

WOD Notes: Feel free to complete this workout during the 8 a.m. barbell club.  Compare push press to 120525.  Compare pull up to 121204.

AMRAP in 7 minutes:

• 2 overhead squats (95/65#)
• 2 box jumps (24/20″)
• 4 OHS
• 4 box jumps
• 6 OHS
• 6 box jumps
• …

Continue adding 2 reps to each movement until time expires.

Community Notes:  Happy Birthday Mike V!!

AMRAP in 20 minutes of:

• Max consecutive handstand push ups (or push ups)
• 400m run

WOD Notes: Today’s score will be the total number of handstand push ups (or push ups) completed. You start with a max consecutive set, then immediately go into a 400m run. Repeat for 20 minutes!  Compare to 120306.

Deadlift 8×3 @75-85% 1 rep max

Complete 10 toes to post after each set

WOD Notes:  The focus on the deadlifts should be speed.  Get to a heavy weight and complete 8 sets of 3 trying to move as fast as possible with perfect form.

Complete 5 rounds for time of:

• 5 shoulder to overhead (185/125 NTE 75%)
• 10 box jump overs (24/20″)
• 1 rope climb
• 200m run

WOD Notes:  Compare to  120615.

Complete for time:

• 50 KB swings (53/35#)
• 25 ring push ups
• 50R/50L walking lunges
• 25 pull ups
• 50 wallballs (20/14# t0 10/9′)
• 25 burpees

Community Notes:  Happy Birthday Brendan and Colleen!!

** NOTE – As of 6:30am this morning, both classes are full. Two things: (1) If you signed up but don’t show up, expect a 30 burpee penalty next time you come to class! (2) If you got “locked out” of class b/c you didn’t get your name in in time, we just upped the limit by a few spots so go sign up! Both John and Nikki will be there to coach,  so we can take a few extra people.

“The Core Crusher”

Complete 5 rounds of:

• 1 minute of handstand holds
• 15 strict toes to bar
• 20 hollow rocks (face down)

WOD Notes: This WOD will be timed, but we care more about good form and core conditioning than about the time! The sub for handstand holds is plank holds. The sub for strict toes to bar is kipping toes to bar or toes to dumbbell.  The sub for hollow rocks is 30 seconds of superman holds.

Schedule Notes: Just a reminder that there will be no Friday 5:00pm class for the next four weeks. Join us tomorrow at 6:15am, 9:30am, 12:00pm, 4:00pm, or 6:00pm!

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

1. “Cindy” – AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats
2. Sumo Deadlift 1-1-1-1-1-1-1 then 2oom walking lunge
3. Complete 8 rounds for time of 5 db thrusters (50/35#), 10 russian twists (45/25#), 15 KBS (70/53#)
4. Choose your own 3 rounds for time of 400m run or row or 40 box jumps / 30 burpees, goblet squats or wallballs / 5 muscle ups  or bar muscle ups or 15 chest to bar pullups
5. Banded box front squat 10×2 then 200m sled drag
6. Partner interval 5k run

Community Notes:  Happy Birthday Nikki K!!

Partner interval 5k run!

WOD Notes:  Partner 1 will run 400m while partner 2 rests, then switch.  Continue until 5000m is completed.  This means each person will run six 400m intervals, and partner 1 will run an extra 200m at the end. Just for kicks, compare to the last time we programmed a solo 5k, 130506.

Other Notes: LET THE GAMES BEGIN!!!  The 2013 CrossFit Games start today! About half of the workouts have been announced, including BOTH Wednesday workouts – click HERE for details.

Banded Box Front Squat 10×2

Then

200m sled drag (30% SDC)

Community Notes:  Happy Birthday Tommy A!!!

Choose your own adventure! 

Complete 3 rounds for time of:

• 400m run, 400m row, or 40 box jumps (24/20″)
• 30 wall ball (20/14# to 10/9′), 30 goblet squats (53/35#), or 30 burpees
• 5 muscle ups, 5 bar MUs, or 15 C2B pull ups

WOD Notes: Each athlete can choose their own WOD today! Pick one movement from each line, and complete 3 rounds. All 3 rounds must use the same movements. You can tackle this one of two ways… pick movements you want to do, or movements you know you should do!

Sumo-deadlift 1-1-1-1-1-1-1

Then

200 meter walking lunge for time

WOD Notes: If you are comfortable with these movements, feel free to complete this workout at the 8:00 a.m. barbell club!  Compare 1RM sumo deadlift to 130305 . Compare 200 meter walking lunge to 120530. (Rx+ for 400 meters! Any takers?)

Other Notes: As you all know, we are eagerly awaiting the arrival of the gym’s newest (and littlest) member in the next couple weeks!! We ask for your understanding if there are any impacts to the class schedule in the days/weeks immediately following baby Warnek’s arrival. We will do our best to minimize class cancellations, but there will likely be a few. We’ll post schedule changes to the blog and reflect them in MindBody as well. One immediate change is we are CANCELING the Friday 5:00pm class for the next 4 weeks due to low/no attendance. We’ll add it back to the schedule starting August 23!

“Cindy”

AMRAP in 20 minutes of

• 5 pull ups
• 10 pushups
• 15 squats

WOD Notes:  Compare to 120815.

“Regionals Event 2”

3 rep max overhead squat (from the floor)

Then

Max distance farmer’s carry (70/53#)

WOD Notes:  This is the last Regionals event we have to complete! In the actual competition, athletes were given 7 minutes to find their 3 rep max OHS.  They had to select from a list of specific starting weights, and had to go up by 10 pound increments.  The highest successful lift was 315lbs. Today we’re not going to specify your starting weight or your increments, but you will be on a 15 minute clock to find your 3 rep max, and the bar must be taken from the floor!

Complete for time:

• 100 push press (95/65#)
• 100 sumo deadlift high pulls (95/65#)

WOD Notes: For this workout the reps can be completed in any order desired.  You can do 10 sets of 10 of each or do all 100 of one and then the other. Just get the work done, fast!  Compare to 120403.

Community Notes:  Happy Birthday Mickey!!

Complete for time:

• 300 double unders
• 100 situps

WOD Notes:  The number of double unders should not exceed 10x your max single set of double unders.  If you can do 23 double unders in a row, you can do 230 double unders to start the workout.  At 12 minutes, anyone who has not already done so will move to situps.

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

• 200m sandbag run (45/25#)
• Thrusters (155/105#)
• Rope climbs
• Box jumps (30/24″)

WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping.  When the runner returns, everyone moves forward one station.  The timing of the rotations is determined by the runner.  The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes.

There are 4 levels to choose from. Teams must adhere to the weights/movements specified.

• Level 1 = Men’s Rx
• Level 2 = Women’s Rx
• Level 3 =  25# sandbag, 65# thruster, rope climbs or pull ups, 20″ box
• Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows,  16″ box

Each Level 1 and Level 2 team will have its own rope. Level 3 and Level 4 teams will share ropes (2 teams per rope). If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb!

Other Notes:

• Walk-ins are welcome, but advance notice is much appreciated! Email or call Nikki or John if you haven’t already let us know you’re attending.
• You can register/donate officially at the 31 Heroes website, HERE. The required donation through the website is $31. You are NOT required to register officially to WOD with us tomorrow!! You can walk in and make a donation of any amount at the box.
• We’re expecing 100+ athletes plus guests. Parking will be limited, so please carpool if possible. Park along Wheatland Street or pull into the gated parking lot.
• Opening announcements and an explanation of the WOD will start at 8:30. Show up any time after 8am.
• Tomorrow is BLOBFEST in Phoenixville, which will close down most of Bridge Street. Please avoid Bridge St, and plan extra time to get to the gym!
• Bring Cash!!! We’ll have 2 vendors on site: Schuylkill Valley Sports (selling Reebok Nanos, lifting shoes, and clothing), and Anita Little Paleo (selling delicious homemade baked paleo goods)
• We’ll also be selling ICA t-shirts and accepting donations for the 31 Heroes Project (CC, check, cash).
• Laura Prell Massage Therapy will have a chair set up for free chair massages!

Heat Assignments: TEAM AND HEAT ASSIGNMENTS ARE SUBJECT TO CHANGE. We will do our best to minimize changes, especially to the early heats. We’ll keep a running list of free agents and use them to form teams as we get walk-ins tomorrow morning. For the current heats/teams, click HERE.

• Any questions? Email ironcrossathletics@gmail.com or call Nikki or John any time. (Okay, not anytime… before 10pm or after 6am please!!)

Find your 3 rep max power snatch

WOD Notes: All 3 reps must be completed within 25 seconds. You MAY drop the bar between reps.

31 Heroes Notes: It’s almost time for our 31 heroes fundraiser and 2nd anniversary celebration! We’re busily working to put together heats. Regardless of what heat you’re in, we’d love EVERYONE to show up for the opening announcements and explanation of the WOD at 8:30am.

Below is the currents schedule for the first 2 heats. THE TEAM AND HEAT ASSIGNMENTS ARE SUBJECT TO CHANGE  right up to Saturday morning, but we will do our very best to not let these 2 heats change. The 10:20 and 11:00am heats are still being filled, and we may have an 11:40 heat depending on how many walk-ins we get Saturday morning.

Heat 1, 9:00am

Heat 2, 9:40am

Split Jerk 1-1-1-1-1-1-1

Then

30 handstand push ups NFT 

WOD Notes:  Compare split jerk to 121226. For the HSPU, pick a depth that’s challenging! Set your target lower than normal or, if you usually do them Rx, try doing deficit.

“2013 Regionals Event 5”

21-15-9 of:

• Deadlift (315/205#)
• Box Jumps (30/24″)

WOD Notes: At this year’s regional, the competitors did WOD 4 (which we did yesterday) and a few hours later, did this WOD. You all got a good night’s rest between the two, but it’ll still be “fun” to see what these two WODs feel like back to back! The deadlifts are meant to be very heavy, but they should NOT exceed 70% of your 1RM. Compare your results to the regionals results here. The fastest time in the world was 3:19.

Community Notes: Happy 5th birthday Aiden!

“Regionals Event 4”

Complete for time:

• 100 wallballs (20/14# to 10′)
• 100 chest to bar pull ups
• 100 pistols
• 100 1 arm alternating DB snatch (70/50#)

WOD Notes:  There was a 25 minute time cap at regionals, we will have a 35 min time cap tomorrow.  The majority of athletes should scale to 50 or 75 reps at each station as needed.  To see how the regionals athletes performed, click here.

Back Squat 5-5-5-5-5

Then

3 rounds for time of

• 10 KB swings (70/53#)
• 10 jumping lunges

WOD Notes:  Feel free to come do today’s workout at 8:00 a.m. barbell club.  Compare back squat to 120831.

Community Notes:  Happy Birthday Natalie!!!

“Isabel”

30 snatches for time (135/95#)

WOD Notes: Isabel is a benchmark WOD. It’s meant to be short and fast, ideally in the sub 10 minute time frame. (The best athletes can do it under a minute!!!) You can choose to squat or power snatch. Either way, it’s NTE 75% of your 1RM. Compare to 120102.

AMRAP in 4 minutes of:

• 5 push ups
• 10 wall balls (20/14# to 10/9′)

Rest 4 minutes

AMRAP in 4 minutes of:

• 5 box jumps (24/20″)
• 10 double unders

Rest 4 minutes

AMRAP in 4 minutes of:

• 5 toes to bar
• 10 air squats

WOD Notes: Each athlete will record 3 scores, one for each AMRAP.

Split Clean 1-1-1-1-1-1-1

Then

30 evil wheels (50 advanced) NFT

“Jackie”

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

WOD Notes:  This was regional event 1.  For results of this year’s regionals, click here.  Compare to ICA results on 111202 and wallball Jackie on 130311.

Community Notes:  Happy Birthday Robbie!!

Note:  Be sure to sign up for the 7:00 tonight for Phil’s first solo coaching class, good luck Phil!

Complete 4 rounds for time of:

• 400m run
• 21 KB swings (53/35#)
• 5R/5L turkish get ups (53/35#)

WOD Notes: Compare to 120225.

Community Notes:  Good luck to Todd V. at the battle of the pike today and Craig on his CrossFit level 1 seminar this weekend!

Front Squat 5-3-3-2-1-1

Then

AMRAP in 5 minutes of:

• 10 front squats (35% 1RM)
• 7 burpee bar jumps

WOD Notes:  Compare front squat to 121229.

AMRAP in 12 minutes of:

• 12 hang power snatch (95/65#)
• 12 push ups

WOD Notes:  The goal is to complete the snatches without a press out at the top.  Any pressing out will be considered scaling.

Teams of 3 complete:

• 5k row

While one person is rowing, the other two will be completing as many reps as possible of:

• box jump overs (20/16″)
• medball cleans (20/14#)

WOD Notes:  Each team member must row at least 1000m.  Break up the work any way you like among team members.  There will be two scores recorded: time to finish the row and total reps completed.

Bench Press 5-3-3-2-1-1

Then

10 rope climbs NFT

WOD Notes:  Compare bench press to 130312.

Rack pulls 2-2-2-2-2-2

And

800m sled drag (20% SDC)

WOD Notes: Rack pulls are deadlifts done with the bar starting from an elevated position. For tomorrow’s WOD we’ll elevate the bars using one 45# plate on each side. Half the class will use the 800m sled drag to warm up and mobilize before lifting. The other half will use it to cool down and mobilize after lifting.

Schedule Notes:  This WOD will be offered at 9:00 and 10:00 a.m. tomorrow but feel free to come in and do it during barbell club at 8 a.m.

Community Notes:  Happy Birthday to Nikki G. and Paul!  Congratulations to Mel on her wedding today!

“Regional Event 3”

30 burpee muscle ups for time (rings set to 88″/82″)

WOD Notes:  The time cap for this WOD was 7 minutes for Regionals athletes. We’ll have a time cap of 21 minutes for tomorrow. For athletes who don’t have muscle ups, the sub for burpee muscle ups is 60 pull ups, 60 push ups, and 60 burpees (break up any way you want).  For a list of competitor results, click here.

Banded Box Back Squat 10×2 (30% bar, 50% band)

Then

4×8 GHR (glute ham raise) from floor

“Regional Event 6”

• 100 double unders
• 50 hand stand push ups
• 40 toes to bar
• 30 shoulder to overhead (160/100#)
• 90′ walking lunge (160/100#, front rack)

WOD Notes: For the Regional competitions, there was a 15 minute time cap. For tomorrow, we will have a 30 minute time cap.  Pick your scales accordingly!  For a list of Regionals results click here.

3 rounds for time of: 

• 30 wall balls (20/14# to 10/9′)
• 400m run with medicine ball

WOD Notes: You must hold the medicine ball throughout the entire workout. There is a 5 burpee penalty if you put the ball down.

Open Gym!

Join us between 8:00 and 11:00 a.m. for Open Gym. You have full access to the gym for 3 hours… to do any workout you want! It’s a great chance to pick a goal and knock it off the board. Other big hitters for open gym are benchmark WODs (did someone say Fran??), hero WODs, max lifts, and the Baseline. If you know what you’re going to do, feel free to post it to comments to find a partner to join you. The world is your oyster!

Reminder:  There will be a muscle up clinic from 10:00 to 10:30 and a kipping pull-up clinic from 10:30 to 11:00.  Please show up earlier than the clinic and get warm/mobile so you are ready to start!

Clean and Jerk 1-1-1-1-1-1-1

Then

EMOM for 6 minutes:

• 2 clean and jerk (80-85%)

WOD Notes: Full squat is NOT required for either the 1RM or the EMOM. Get the weight from ground to overhead any way you can! Compare to 130104.

Check out the demo video below to see a good clean and jerk in slow motion.

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

• Overhead squat (115/75#)
• Box jumps (24/20″)

Community Notes:  Happy Birthday Garrett!!

Bamboo bench press 15-15-15

Bamboo overhead squat 5-5-5-5-5

Then

Lower yourself to a front lever 10 times

Partner Interval

Complete 20 rounds (10 each) for time of:

• 7 power cleans (95/65#)
• 7 thrusters (95/65#)
• 7 toes to bar (or toes through rings)

WOD Notes:  Partner 1 will complete one full round while partner 2 rests then switch.  Continue until each partner has finished 10 rounds.

Push Jerk 5-5-5-5-5

Then

400m sprint

WOD Notes:  The push jerk must be taken off the floor.

Schedule notes: Tomorrow there is class at 9am and 10am only, but if you want to do this WOD during 8am barbell club you are more than welcome to!

Complete 21-15-9 reps for time of:

• Back Squat (50% of your 1RM)
• KB Swings (70/53#)

WOD Notes: The back squats need to come off the floor, so you’ll lift 50% of your 1RM or whatever weight you can safely clean, press, and place on your back… whichever is lighter!

“CrossFit Total”

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

WOD Notes:  Today’s workout is a CrossFit benchmark.  After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 121031.

Additionally, please try to come in 5 to 10 minutes early for a run and some self-guided mobility on any sore areas.  To get the most time possible, our warm up and instruction will be very brief!

Community Notes: Happy birthday Sajan!

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

• Situps
• Bear crawls (yds)

Perform 5 burpees at the start of every minute.

“Regionals Event 7”

Complete 4 rounds for time of:

• 2 rope climbs
• 100ft sprint
• 4 cleans (225/135 NTE 85%)
• 100ft sprint

WOD Notes:  We will be trying to do all of this year’s regionals WODs over the course of the next two months.  Event 7 was the final event this year.  For a list of the WODs and the world wide leaderboard, click here.

Community Notes:  Congratulations to everyone who completed the Tough Mudder this weekend!  Happy Birthday Hilary!! And, happy belated bday (June 2) to one of our newest members – Ben!

Complete 5 rounds for time of:

• 5R/5L one leg box jumps (20/16″)
• 10R/10L one handed Russian KBS (53/35#)
• 50R/50L one leg single unders

Community Notes: Congrats to Ron on his wedding day!  Also, good luck to the teams at the South Philly Rumble – ICA Team A: Dani, Lindsey, Chamberlain, John.  ICA Team 1: Jenn, Tiana, Phil and Craig.

Reminder: There is no 11 a.m. class today.