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Daily WOD – Oct 20, 2017

9:00 pm
Cindy and Kristen facing off!

Cindy and Kristen facing off!

AMRAP in 8 minutes of:

  • 5 front squats (155/105#)
  • 25 double unders

 

Open WOD – Oct 19, 2017

9:44 pm
John C. going up the rope!

John C. going up the rope!

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from last week:

  1. Banded box squat 10×2 then 50 hollow rocks face up, 50 hollow rocks face down
  2. “Karen” – complete 150 wallballs (20/14# to 10/9′) for time then 5×3 weighted pull ups
  3. Complete 3 rounds each for time of: 5 bear complexes (135/95#), 400m sprint
  4. Complete 2 rounds for time of 800m run, 20 HSPU, 20 C2B pull ups
  5. Rack pull 8×1 (90%, 4″) then 5×10 Russian swings heavy
  6. 3 rounds for time of: 21 burpees, 21 thrusters (95/65#), 21 toes to bar

Daily WOD – Oct 18, 2017

9:00 pm
Jen C. and Tom S. firing through pull ups!

Jen C. and Tom S. firing through pull ups!

Complete 3 rounds for time of:

  • 21 burpees
  • 21 thrusters (95/65#)
  • 21 toes to bar

Daily WOD – Oct 17, 2017

9:00 pm
Luke M. hitting a muscle up!

Luke M. hitting a muscle up!

Rack pull 8×1 (90%, 4″)

Then

5×10 Russian KB swings (AHAP)

Schedule Notes:  Coach Tanya is holding an ICA swim WOD this Sunday at the Radnor High School pool at 3:00 pm.  Cost is $6 cash at the door for admission to their public swim.  Sign up in Wellness Living if you plan to attend!

Daily WOD – Oct 16, 2017

9:00 pm

IMG_2466

Complete 2 rounds for time of:

  • 800m run
  • 20 handstand pushups
  • 20 chest to bar pull ups

Nutrition Notes:  Three weeks down and less than two weeks to go.  We’ve seen some incredible results already in a relatively short window and can’t wait to see what happens on the retest day!  Post to comments if you’ve found any good recipes or tips that are getting you through.  If you are hoping to be in the running for a prize at the end of the challenge, make sure you are still logging all your food.

Football WOD – Oct 15, 2017

9:00 pm

Complete 3 rounds, each for time of:

  • 5 bear complexes (135/95#)
  • 400m sprint

Rest 3-5 minutes between rounds.

WOD Notes: The bear complex is a barbell complex consisting of a power clean, front squat, push press, back squat, push press (off the back). Tap the floor and repeat. Pick a weight where you can do all 5 bear complexes in a row. There will be a 3-5 minute rest between rounds to allow the entire class to kick off together. Compare to 161120.

Daily WOD – Oct 14, 2017

9:00 pm
Welcome Franco!

Welcome Franco!

“Karen”

Complete for time:

  • 150 wallballs (20/14# to 10/9′)

Then

5×3 weighted pull ups

WOD Notes: As usual, the 10$ late cancel or no-show fee is in effect for tomorrow.  If you can’t come in, pleaser remove your name as soon as possible!  If both classes fill, text or email to see if we can bring you in anyway.  Based on the workout, we can accommodate more than the usual 18!  Compare to 170401.

Community Notes:  Happy Birthday Dan E!

Daily WOD – Oct 13, 2017

9:08 pm
Ray and Elissa working hard!

Ray and Elissa working hard!

Banded Box Back Squat 10×2 (50% bar, 40% band)

Then

50 hollow rocks face up, 50 face down

Community Notes:  ICA is sponsoring the Citizen Advocacy Phoenixville Run on Saturday, Oct 28!  It consists of a 5k or 10k race and the cost is $30 (comes with a shirt).   Anyone interested in joining in the fun can check out more info at PhoenixvilleRun.com.

Open Gym – Oct 12, 2017

9:00 pm
Craig and Ed working hard!

Craig and Ed working hard!

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week:

  1. Complete for time: 21-15-9 push jerks, 14-10-6 bar muscle ups
  2. Back Squat 20 rep max then 50 butterfly abmat sit ups, 50 to touches, 50 bicycles
  3. Complete every 3 minutes for 24 minutes: cal row (15/10), 5 power snatches (135/95#), 10 t2b
  4. AMRAP in 10 minutes of an ascending ladder by 3’s of burpee box jump overs (24/20″), power cleans (135/95#)
  5. Row 10k in teams of 3
  6. Power snatch 1-1-1-1-1-1 then 100 KB snatches for time

Endurance WOD: Join Coach Kehl at 6:00am for a CF Endurance. WOD will be posted to comments.

Community Notes: Joe Sikora is looking for a few more volunteers for a community service opportunity this Saturday. It will be a “demolition day” with Habitat for Humanity from 8:30-3:30 in Pottstown. Please contact Joe if you are interested at 214-934-8633 and he can get you an exact address.  Volunteers will also need to register HERE.

Daily WOD – Oct 11, 2017

9:00 pm
Yay burpees!

Yay burpees!

Power Snatch 1-1-1-1-1-1-1

Then

100 consecutive KB snatches (53/35#)