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Open Gym – May 25, 2017

9:00 pm


Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

  1. Rack Jerk 1-1-1-1-1-1 then 5x max effort ring dips
  2. Partner Interval AMRAP in 20 of: 10 t2b, 15 wallballs (20/14# to 10/9′), 20 lateral bar jumps
  3. AMRAP in 13 minutes of: Right KB snatches (53/35#), Left KB snatches (53/35#), double unders, increasing by 3s and 10s
  4. Front Squat 5×10 (70%) then 1 minute front squat hold (50% 1rep max)
  5. Complete 30 rounds for time of 1 deadlift (80% 1RM), 1 burpee, 1 muscle up

Daily WOD – May 24, 2017

9:00 pm
Chris M

Chris M

Complete 30 rounds for time of:

  • 1 deadlift (80% 1RM)
  • 1 burpee
  • 1 muscle up

WOD Notes: The sub for muscle ups will be strict pull ups or ring rows (1, 2, or 3x).

Schedule Notes: This Sunday we are holding the 9:00am class only. For Murph on Monday we have heats scheduled every 30 minutes from 7:30 to 9:30am. Please sign up for a heat time to ensure we don’t overload the gym/rig!

Daily WOD – May 23, 2017

9:00 pm
Amy M

Amy M



Front Squat 5×10 (70%)


1 minute front squat hold (50% 1 rep max)

Daily WOD – May 22, 2017

9:00 pm

2017 Battle for the Iron Phoenix! Hats off to this year’s champions: Dan E. and Jenn T!

AMRAP in 13 minutes of:

  • Right KB snatches (53/35#)
  • Left KB snatches (53/35#)
  • Double unders

The rep scheme will be an ascending ladder by 3’s for the snatches and by 10s for the double unders.

WOD Notes:  In an ascending ladder, the reps increase after each completed round. In this case, round one will be 3 KBS right, 3 KBS left, then 10 double unders.  Round two will be 6, 6, 20; round 3 will be 9, 9, 30 and so on until time expires.  The scale for KB snatches will be 1 arm Russian KB swings or double reps of 2 arm KB swings or DB snatches.  In place of double unders you can either single under, row, burpee or air bike.


4th Annual Battle for the Iron Phoenix!

9:08 pm
A great pic from last year's Iron Phoenix!

A great pic from last year’s Iron Phoenix!

The day has arrived!  Today you get to take your shot at two (perhaps three workouts) and push harder than you might usually in an ordinary class.  Even better, you get to socialize with the ICA crew and enjoy a morning of celebrating fitness!

As you get ready for a fantastic Sunday morning, here is the rough schedule:

  • 7:00 am – Gym opens for general warm up
  • 8:00 am – workout explanation and briefing
  • 8:15 am – first heat starts (full heat list and schedule HERE)
  • 11:15ish – Final event
  • 11:45 ish – Champions crowned and Uncle B’s wings arrive

Some things worth knowing:

  • Food – We have ordered a couple trays of Uncle B’s smoked wings that will show up just before noon tomorrow.  In addition we should have a few watermelons on hand for snacking.  If there is anything else you would like, bring it!
  • Workout changes – The time caps have been changed for both workouts.  You will now have 8 minutes to thruster or clean instead of 6 and the cap was dropped from 20 to 16 minutes on the long chipper.
  • Schedule notes – If you’ve ever been to an ICA event before you’ll know that if we can get ahead of schedule, we will.  I think there is a decent chance we will be significantly ahead by the end of the chipper.  Don’t just show up at your scheduled time!
  • Camaraderie notes – Even if you don’t make the final, try to stick around to cheer people on through a tough last workout of the day.  It is always more fun with more people on hand at the end!

Daily WOD – May 20, 2017

9:00 pm


Luke and Frank W.

Luke and Frank W.

Partner Interval AMRAP in 20 minutes of:

  • 10 t2b
  • 15 wallballs (20/14# to 10/9′)
  • 20 lateral bar jumps

WOD Notes:  If you can’t attend class please pull your name out as soon as possible!  Anyone who cancels within an hour of their workout or doesn’t show up tomorrow will be charged the $10 penalty.  In this workout, partner 1 will complete 1 full round while partner 2 rests, then partner 2 will complete 1 full round while partner 1 rests.  Choose scales and weights such that the t2b and wallballs never take more than 2 sets to complete.  Go fast!

Iron Phoenix Notes:  Event 1 is in the books!  The link to current rankings can be found HERE.  Heats and schedule will be posted Saturday night. These rankings are subject to change.  Anyone who can’t attend Sunday will have their scores removed the day of the competition.


Daily WOD – May 19, 2017

9:00 pm
Congrats to Duris and Vanessa on the birth of their son Logan!

Congrats to Duris and Vanessa on the birth of their son Logan!

Rack Jerk 1-1-1-1-1-1


5x max effort ring dips

WOD Notes:  Compare to 160709.

Community Notes: Happy Belated Birthday to Tim C (sorry I missed it yesterday)!

Open Gym – May 18, 2017

9:35 pm


Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

  1. Back Squat 3-3-3-3-3 then 8x50yd sprint
  2. Grace – 30 clean and jerks for time (135/95#)
  3. Complete 4 rounds for time of 25 DB power snatches, 25 double unders, 25 slam balls
  4. EMOM for 20 minutes of 5 burpees, 1 snatch
  5. Complete 5 rounds for time of: 400m run, 21 deadlifts (155/105#), 15 back squats (155/105#)
  6. 20 minutes of handstand progressions followed by AMRAP in 10 minutes of 5 pull ups, 10 push ups, 10 box jumps (24/20″)

Iron Phoenix Notes:   Thursday night is the last chance to register for the Battle for the Iron Phoenix!  Sunday Football classes are cancelled to accommodate the event.  Come in and complete 15 rounds of 30s on, 30s off of rowing for total meters.  Get it done!

Iron Phoenix event number 3 is complete for time:

  • 60 bar facing burpees
  • 50 deadlifts (115/75#)
  • 40 wallballs (20/14# to 10/9′)
  • 30 power cleans (115/75#)
  • 20 chest to bar pull ups

There will be a 20 minute time cap.

Daily WOD – May 17, 2017

9:00 pm
Joe S

Joe S

Take 20 minutes to work on handstand progressions.


AMRAP in 10 minutes of:

  • 5 pull ups
  • 10 push ups
  • 10 box jumps (24/20″)

WOD Notes:  Anyone working toward handstands can work on head stands, handstands to a wall, handstand walks or ring handstands.  Anyone who is looking to tackle the first workout for the Iron Phoenix competition can grab a judge and skip the handstand work at the beginning of class.  If you don’t get it done tomorrow, Thursday will be your last day.  Don’t worry about losing competitive advantage by being the first one to go, I will not be releasing scores until everyone has completed the row workout.

Iron Phoenix Notes:  Some questions have come up about the rowing workout and we wanted to address them.

  1. How is the distance recorded?  Get to a rower and turn it on.  Select “custom workouts” then “:30/:30r” for 30 seconds of work, 30 seconds of rest.  When you start pulling, the first interval will begin.  At the end of 30 seconds, the rower will display how far you made it in that interval only.  Your judge will record that number.  There will be a running total at the bottom of the screen that should be ignored.
  2. Can I have the handle in my hand when the second/third/… interval starts?  Yes you can be holding the handle but you can’t start pulling until the time turns over for the next interval.
  3. Should I do this? Yes!  No one ever says “I really wish I hadn’t signed up for this ICA event” but plenty of people are disappointed they’re not involved on the day of.

Daily WOD – May 16, 2017

9:00 pm


Karen and Jen C

Karen and Jen C

Complete 5 rounds for time of:

  • 400m run
  • 21 deadlifts (155/105#)
  • 15 back squats (155/105#)

Iron Phoenix Notes:  Event number 2 (number 1 is the rowing WOD to be completed by Thursday night) will be 6 minutes to find a 1 rep max clean or thruster.  If you complete the thruster, your score is the heaviest weight you lift.  If you complete the clean, your score will be the heaviest weight you lift multiplied by a factor of .75.

Community Notes: Happy birthday Brianna G!