“31 Heroes” – ICA Edition
In teams of 4, complete as many reps as possible in 31 minutes of:
- 200m sandbag run (50/25#)
- 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 team’s score will be the total number of sandbag runs, thrusters, rope climbs and box jumps completed in 31 minutes. (If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb.)
- Level 1 = Men’s Rx
- Level 2 = Women’s Rx
- Level 3 = 25# sandbag or plate, 65# thruster, rope climbs or pull ups, 20″ box
- Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows, 16″ box
Schedule Notes: We’ll have opening announcements at 8:45, and the first adult heat will kick off at 9:00am. Click HERE to view the current heat assignments. Please note: We expect some heat changes over the night, so please check back in the morning!! We still have a few “free agents” who we’ll match up with walk-ins tomorrow. We can also accommodate a few 5-person teams, where 2 people will partner up and travel around the stations together.
Donation Notes: It’s not too late if you haven’t gotten around to it yet! You can make donations to the 31 Heroes HERE , or we’ll be accepting cash/check donations at the door to benefit the Kralick Family.
Kids Notes: Kids should arrive by 8:00am; the kids heat will kick off at 8:15am. Each child should be accompanied by an adult who can count/judge/coach as needed! The kids WOD is:
3 rounds for max reps of:
- 1 minute shuttle runs (older kids may choose to run with a sandbag)
- 1 minute box jumps
- 1 minute burpees
- 1 minute sit ups
Other Notes:
- Please come early (and stay late!) to cheer on your ICA teammates! At a minimum, show up 30 minutes before your heat to warm up.
- Schuylkill Valley Sports (Pottstown store) will have a stand set up and will be selling Reebok CrossFit apparel, shoes, and accessories. Cash and credit card both accepted!
- Pig and pizza are arriving at 11:00am. We’ll have water, beer, watermelon, and some munchies as well. Please bring some beer and food to share!
- Remember that tomorrow’s WOD is in honor of 31 American heroes who died on August 6, 2011. When the workout gets rough (and it WILL), please think of these men, and dig a little deeper.
- Last but not least – HAPPY THIRD BIRTHDAY ICA!! Thank you to ALL of our members – you make ICA the amazing and fun community that it is, and we are thankful every day that you found us! A special shout out to our “original 20” members that have stuck with us for 3 years and counting – Sarge, Kehl, Zhu, Killa, Kev, Lindsey, OMC, McGonigal, Sabol, Laurie, Kim D, and Jimbo!
This Post Has 10 Comments
1. Ica…you’re like a father figure.
2. I can’t believe my name is in the same breath as “McGonigal”.
3. I can’t believe my name is in the same breath as “McGonigal”.
4. Ica…you’re like a father figure.
For those newer to ICA, let me translate the above comment from Coach Kehl:
McGonigal is like a father figure to me. I can’t believe ICA is 3.
I suspect there may be a small typo on the heat sheet. Team 4 (me, Sarge, Fili, Pete) in the 10:20 AM heat is listed as 105#…eep! We were planning for Level 3. 🙂 I appreciate the extra confidence in my abilities.
I fixed your weight! Also – do you mind moving up to the 9:40 spot?
Congrats on your 3rd anniversary, but more significant is the great community you have assembled and the great coaching you deliver everyday. ICA is awesome!
Congrats on 3 years ICA! Can’t express how great it has been. Big thanks to the incredible, supportive, inspiring community that put in the work everyday and have fun doing it. Shout out to the coaches that motivate and keep us all safe and special shoutout to Nikki and John for sharing your dream and your passion with us. Blessed to be able to call u guys family.
Really looking forward to throwing it down hard tomorrow with all of u!!
I can’t believe its been 3 years for ICA! You’re growing up way too fast! Congrats to ICA for 3 years! There isn’t any other gym community I would rather be a part of. Thanks to John and Nikki for coming to Phoenxiville and letting me be part of this awesome community!
Happy 3rd birthday ICA!
Can’t wait to celebrate with you tomorrow.
Happy 3rd Birthday ICA! So happy to be part of such a great place!