Make Up Day – Feb 27, 2014

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. Banded Deadlift 10×2 (60/40%) then 30 strict pull ups and 30 weighted seated box jumps
2. Complete 3 rounds for time of 40 KB swings (53/35#), 10 push presses (185/105#), 2 rope climbs
3. Every 30 seconds for 10 minutes complete 1 power clean + 1 hang power clean (225/150)
4. Run 1600m, rest 4 minutes, run 800m, rest 3 minutes, run 400m, rest 2 minutes, run 200m
5. AMRAP in 7 minutes of an ascending ladder by 3’s of front squats (115/75#) and box jumps (24/20″)
6. Bench Press 2-2-2-2-2-2 then weighted push ups 3-3-3-3-3

Open Notes:  At 8:00 p.m. Thursday night, Open 14.1 will be announced!! Two top level CrossFit Games athletes will go head to head to showcase the workout live at games.crossfit.com.  We will be doing the Open workouts each Friday for the next 5 weeks, so if you show up on Fridays you will experience the Open workouts regardless of whether or not you registered for the Open.  During the Open, individuals from around the world get ranked based on their performance and tracked in a huge online database — it is addictive to check out.  What you may not know is that ICA will be ranked against all other CrossFit affiliates who registered a team. The database uses the top 3 male and female performances each week to calculate our team score.  This is a point of pride for us as owners and coaches and for you as members!  The first year we finished with about 80% of gyms in our region ahead of us.  The second year it was about 53% meaning a marked improvement.  We hope to improve even further this year thanks to our many talented athletes!  If you think you have a chance of being top 3 in any possible event, consider signing up for the Open.  You will never work out harder than when you know your name and your gym’s name is on the line.  It promotes a really enjoyable and competitive atmosphere that is unlike anything you will see for the rest of the year.  If you have already made the decision to not sign up, we respect your decision.  If you are still on the fence, sign up and then get jacked up because the Open is here!!!!!!!