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…

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…

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…

Front Squat 2-2-2-2-2-2 Then 2x 80 yd prowler push WOD Notes:  Compare front squat to 150217.

AMRAP in 7 minutes of: burpees Immediately followed by AMRAP in 7 minutes of: power clean and jerks (135/85#)

Complete for time: Row 1000 meters 20 handstand push ups Run 800 meters 10 muscle ups WOD Notes: The sub for HSPU will be 20 (heavy!) dumbbell shoulder presses. The sub for muscle ups will…

Sumo Deadlift 3x8 (80%) Then Max consecutive wallballs (20/14# to 10/9') 31 Heroes Notes: Saturday July 30 is the last day to sign up for our 31 Heroes event! Register through Wellness Living to guarantee…

Complete 2 rounds for time of: 400m run 21 power snatches (115/75#) 400m run 21 power cleans (115/75#) WOD Notes:  There will be a 30 minute cap on this workout.  Go fast! Community Notes:  Happy…

Bench Press 10x5 (70%) Complete 10 push ups after each round.

Complete 21-18-15-12-9-6-3 reps for time of: goblet squats (53/35#) 2x butterfly abmat sit ups WOD Notes:  Today will be hot.  If you think working out in a 100+ degree gym might be a bad idea,…