Complete 3 rounds for time of:
- 10 bar muscle ups
- 35 wallballs (20/14# to 10/9′)
WOD Notes: The scale for bar muscle ups will be either 2x slam balls -OR- 2x pull ups.
Iron Phoenix Notes: Our 6th annual “Battle for the Iron Phoenix” is only 10 days away! Read below for details, then go reserve your spot!
What is it? The Battle for the Iron Phoenix is a members-only fitness challenge from which we crown the “Fittest in ICA.” In years past, the Battle was run as an in-house competition that took place over a 4-5 hour day. This year, we have a new format: we’ll run two 90 minute classes, each led by a coach, during which members will complete 3 workouts (a strength WOD, a monostructural cardiovascular WOD, and a “classic” CrossFit WOD). The format change is to encourage ALL of our members to participate… even our newest athletes and those who have never done a workout Rx. We will crown our fittest male and female based on those who complete the workouts Rx, but everyone who participates is guaranteed a good time and an awesome 90 minutes of fitness!
When is it? Saturday June 15. One class at 7:30 am the second at 9:00 am. You are encouraged to attend one and hang out for the other to cheer folks on! Anyone who can’t make it Saturday will be allowed to complete the workouts at Open Gym on Thursday, June 13. Thursday night athletes will still be in the running for getting their name on the Iron Phoenix trophy!
How do I sign up? Just like you would for any other class, sign up via Wellness Living and then check the blog on Monday June 11 to see what the 3 workouts will be! See you there.