31 Heroes & 5th Anniversary Celebration!

On Saturday August 6, ICA is turning 5!

For the 6th year in a row, we’ll host the 31 Heroes WOD in honor of the 30 Americans and one military K9 who lost their lives on August 6, 2011, when their CH-47 Chinook helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. After a tough morning of working out, we’ll enjoy an afternoon of fun and festivities!  Join us for roast pig, pizza, and much more.  We hope to have a rep from Schuylkill Valley Sports on site selling Reebok CrossFit gear and hopefully a few other vendors as well. It’s an all day party that you don’t want to miss!

Fundraising / Donations

Last year we were the 3rd highest earning affiliate in the world, and this year we want to do even better! You can fundraise for ICA by contributing directly to our team (HERE) or by signing up as in individual fundraiser (HERE) – remember to join team Iron Cross Athletics! If you sign up as an individual fundraiser and raise $75, you will get a 31 Heroes Project t-shirt.

Please note you are NOT required to make a donation online in order to workout and celebrate with us on August 6th. You can make a donation at the door, or not make one at all.

The WOD

At ICA, we modify the 31 Heroes workout to accommodate teams of 4. There are 4 levels to choose from, and all team members must do the same level.

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

• 200m sandbag run
• Thrusters
• Rope climbs
• Box jumps

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 team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 6 reps counts as 1 rope climb.

• Level 1 = 50# sandbag, 155# thruster, 30″ box (Men’s Rx)
• Level 2 = 25# sandbag, 105# thruster, 24″ box (Women’s Rx)
• Level 3 =  25# sandbag or plate, 65# thruster, 20″ box
• Level 4 = 15# plate, 35# thruster, 16″ box

Registration

All participants must register for this event through Wellness Living under the Event tab, or follow this link HERE. Registration is free but important for us to keep an accurate head count.

Please establish your 4-person teams in advance of the event. For ICA members, we’ll have sign up sheets on the door where you can list your team or sign up as a free agent. For non-ICA members, please email us your team roster and Level (1, 2, 3 or 4) at least one week before the event.

Kids WOD

We’ll kick off the day with an ICA Kids version of this WOD for kids ages 5-10. Each child needs to have an adult with them to serve as their coach/counter/judge. Additional details TBA.

Schedule

Welcoming remarks are at 8:30am. (Arrive early to warm up and cheer on the kids, who will WOD from 8:00-8:30!) Heats are at 9:00, 9:40, 10:20, and 11:00, and 11:40. We’ll add additional heats as/if needed. The party starts at noon!

Other Details

• Family and friends are welcome to join us! If they want to spectate and celebrate we don’t need to know in advance, but if your guest wants to participate please ensure they register using the above link. Anyone brand new to CrossFit will default to Level 4.
• We’ll provide roast pig, pizza, some snacks, and water. Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages!!)
• Thanks to Coach Dave who has arranged for the complete closure of Wheatland Street in front of the gym. Bring your canopies and folding chairs to create a “tent city” outside the box!
• Although we award bragging rights to the top men’s and women’s Rx teams, please note this is a fundraiser, not a competition. The focus of the day is honoring the 31 heroes, building camaraderie, and celebrating 5 years of ICA!!!