On Thursday, Nov. 28th, 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!
This class is free for ICA members. Registration is open!
“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 differently than most daily WODs. It is not a coach-led class. Instead, we kick off heats every 30 minutes from 7-10am. (Hard cap to finish the WOD is 11am). Equipment for the workout will be set up around the Main room and shared between all athletes.
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. We’ll have a coach available in the North room to answer questions and help you figure out modifications.
“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. 27 – No 5:30pm, 6:00pm, or 7:00pm (teen) classes. The gym will close at 6:00pm.
- Friday Nov. 29 – Classes at 7:00 AM, 8:00 AM, 9:00 AM, 10:00 AM, & 12:00 PM classes. (Reese & John GAMES CELEBRATION starts at 5PM at the Rec Room)
