“The Firebird” 2023

On Thursday, Nov. 23rd, when most businesses are closed for the Thanksgiving holiday, ICA will be open and bustling with energy as we complete our annual tradition of “The Firebird!” It’s one of our favorite days of the year!

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 ring muscle ups
  • 10 hang power cleans (155/103#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double-unders

“The Firebird Express”

Complete 5 rounds for time of:

  • 400m run
  • 10 pull ups
  • 10 hang power cleans (115/75#)
  • 10 wall balls (20/14# to 10/9′)
  • 20 double-unders

To accommodate as many athletes as possible, we run this workout a little differently than most daily WODs. It is not a coach-led class. Instead, we’ll kick off heats of 15 people every 30 minutes from 7-10am. (Hard cap to finish the WOD is 11am). When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up and get ready. Equipment will be set up around the room and shared between all athletes.

If you’re a newer athlete, seek out a coach when you arrive to go over any modifications and ask any questions you may have. We’ll have plenty of coaches and experienced athletes on hand to help out. “The Firebird” is a long workout (40-60 min), so if you’re looking for something more reasonable, consider “The Firebird Express” (20-30 min).

Other Thanksgiving Schedule Changes:

  • Wednesday Nov. 22 – 5:30pm & 6:00pm class times are canceled. The gym will close at 6:00pm.
  • Friday Nov. 24 – 5:00am & 6:00am class times are canceled. The gym will open at 5:30am.

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