Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Nate” AMRAP in 20 minutes of: 2 muscle ups, 4 HSPU, 8 KB swings (70/53#)
- Teams of 4 AMRAP in 23 minutes of: 200m run, wallballs, box jumps, rest
- Complete a round every 2 minutes for a total of 14 minutes of: 4 clean and jerks (205/125#), 5 c2b pull ups, 6 lateral slam balls (40/30#)
Push Press 1-1-1-1-1-1 then 10 rope climbs NFT - Complete for time: 30 burpees, 30 back squats (135/95#), 20 burpees, 20 front squats (135/95#), 10 burpees, 10 OHS (135/95#)
- Complete for time: 1000m row, 100 double unders, 1 mile run
CFE Notes: Coach Kehl is running CFE tomorrow morning at 7:00 am. Check the comments to see the WOD!
Gymnastics Day Update: This Saturday Jenny is opening up a gymnastics gym in Collegeville for ICAers to play in. Cost is $15 at the door. Children 10 and up (accompanied by an adult) are welcome to join in!
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CFE @ 7:00
Complete 5 Rounds for Time
250m Row
15 Wallballs (20/14#)
5 Power Cleans (185/115)
***Rest approximately 2 minutes between rounds***
To anyone still thinking about signing up for the Civilian Military Combine, now is the time! We have a team of athletes headed to the CMC in Brooklyn on September 10. Price is currently $99 but goes up on July 2. Also, there is a huge Independence Day sale starting tomorrow 6/30 at 3:00 PM tickets are 50% OFF with code JULY4TH16. Starting 7/1 at 3pm, the same code gets you 40% off. On 7/2 it’s 30%, and on 7/3 through 7/5 it’s 20%. Remember to join team Iron Cross Athletics and choose the 11am heat.
Murray 19:27 Rx
Missy 20:59 (10, 65)
Faith 20:33 (35#kb Russian, 55)
Alyssa 21:25 (10, 75)
Loving these random coach names that keep popping up. Was this one inspired by Billy Blanks of Tae Bo fame?
It’s an obvious reference to the subject of the 1974 Paper Lace song, “Billy Don’t Be a Hero” See: