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Daily WOD – Jun 13, 2018

9:00 pm

Complete 5 rounds for time of:

  • 20/15 cal row
  • 20 push ups
  • 25 wallballs (20/14# to 10/9′)

WOD Notes:  This is a classic fast moving metcon.  Plan on getting the push ups done in less than a minute even in the later rounds to get the right feel for the workout.  Modify to elevated push ups or reduce the reps to make it happen.  Row fast!

Daily WOD – Jun 12, 2018

9:00 pm

Run 1 mile.  

Rest the remainder of 15 minutes then EMOM for 8 minutes of:

  • 6 DB snatches (70/50#, alternating hands)
  • 35 double unders

WOD Notes:  The first part of this workout is a benchmark!  Run fast and don’t use it as a warm up.  The second half of this workout is designed to be some heavy duty skill work but the main event is the mile run.  Compare mile time to 170801.

Community Notes:  Happy Birthday Luke L!

Daily WOD – Jun 11, 2018

9:00 pm

Front Squat 5-5-5-5-5


10 Turkish Get  Ups (5R/5L)

WOD Notes:  The TGU in today’s workouts should not be done for a max.  Get heavy and focus on mechanics and positioning.  Compare front squat to 170707.

Community Notes:  Happy Birthday Marissa W!

Football WOD – Jun 10, 2018

9:00 pm

Weighted push up 1-1-1-1-1


Complete 4 rounds of 1 minute at each station:

  • Lateral jumps (4′)
  • Push ups
  • Box steps ups (50/35# DB to 20/16″)
  • Ring rows
  • Rest

Schedule Notes: Due to low registration, the 9:00am is canceled for tomorrow. We’ll be running one class only, at 10:00am, followed by yoga at 11:15. Come join us for one or both!

Iron Phoenix Notes: Thanks to everyone who came out and threw down! It was a fun morning with some awesome efforts and lots of PRs. Congrats to our repeat champs, Dan and Jenn!

5th Annual Battle for the Iron Phoenix!

9:00 pm

The 2017 Iron Phoenix Crew!

It’s game day!

The basic schedule is as follows:

  • 6:30 am – Gym doors open!
  • 7:50 am – General briefing on the day and events
  • 8:10 am – First heat kicks off.  We will follow this SCHEDULE.  Please at least 30 minutes before your heat if you plan on missing the briefing. You can also consult this spreadsheet for live scoring.  If we can get ahead of schedule we will.
  • 10:30 am – Wings arrive.  We will have wings and watermelon and that is about it.  If there is something else you want on hand, bring it!
  • 12:00 pm – Final event for top ranked athletes after the first three events.  It’s probably pretty easy.

Even if you can’t be there for the whole event, stop on by and cheer on some fellow ICAers!

Daily WOD – Jun 8, 2018

9:04 pm

James on a KB swing!

AMRAP in 5 minutes of:

  • 5 bar muscle ups (sub = 5 strict pull ups)
  • 5 power snatches (155/105#)

Rest 3 minutes then AMRAP in 5 minutes of:

  • 10 burpees
  • 10 front squats (155/105#)

Rest 3 minutes then AMRAP in 5 minutes of:

  • 15 box jumps (24/20″)
  • 15 deadlifts (155/105#)

Iron Phoenix Notes:  Approximate heat times can be found HERE.  The standards briefing and intro will be held at 7:50 so that first heat will kick off promptly at 8:10. We are hoping the final event (for top 5 men and women) will start before noon. Get ready!

Open Gym – Jun 7, 2018

9:00 pm

Robbie carrying the heavy bells!

Come in between 4:30 and 7:00 for open gym.  You can work on anything you like including a workout from the last week:

  1. Complete 4 rounds for time of: 25 wallballs, 15 toes to bar, 10 power snatches (115/75#)
  2. Deficit Deadlift 3-3-3-3-3 then 5×8 weighted step ups 
  3. Complete 11 rounds for time of: 3 thrusters (155/105#), 6 burpee box jumps (24/20″)
  4. Complete 3 rounds for time of: 400m run, 15 cleans (135/95#), 15 c2b pull ups
  5. AMRAP in 15 minutes of: 40 unbroken double unders, 30 Russian twists (25/15#), 20 KB swings (53/35#)
  6. Rack Jerk 1-1-1-1-1 then 5x5Rt/5Lt KB presses

Reminder: Join coach Kehl for CFE tomorrow at 5:30 am!  Check the blog tonight to see the workout.

Community Notes: Happy Birthday Ash!

Daily WOD – Jun 6, 2018

9:00 pm

Rack Jerk 1-1-1-1-1


5 x 5 Rt/Lt KB shoulder presses

WOD Notes:  Compare to 170519.

Community Notes:  Happy Birthday Franco!

Iron Phoenix Notes:  We want to give a huge thanks to Lululemon of Wayne who is providing 300 chicken wings for the event! The 3rd workout this Saturday will be:

“Like Fran, but with Burpees”

AMRAP in 12 minutes of:

  • 12 thrusters (95/65#)
  • 12 pull ups
  • 12 burpees over bar

The scaled version of this workout will be the same thing but without pull ups.

Daily WOD – Jun 5, 2018

9:00 pm

AMRAP in 15 minutes of:

  • 40 unbroken double unders
  • 30 unbroken Russian twists (25/15#)
  • 20 unbroken KB swings (53/35#)

WOD Notes:  One of the goals of today’s workout is to work toward larger working sets when tired.  To earn the Rx you must go unbroken or start a new set.  If unbroken is not an option for you, just move fast!  Russian twists are 1 rep per touch.

Iron Phoenix Notes:  Remember to sign up for our annual in house competition this Friday by Wednesday!  Sign up sheets are by the trophy on the front desk.  You’ll notice all classes on Saturday are cancelled so the only way to get a workout is to sign up.  Then you get three for the price of one and that is called a bargain! You do not need to be competitive or think you are in the running to win in order to sign up. This is a great opportunity to test yourself and see how it feels to do multiple workouts in a day! Plus, there will be lots of camaraderie and free wings… there’s nothing to lose!

Daily WOD – Jun 4, 2018

9:00 pm

Complete 3 rounds for time of:

  • 400m run
  • 15 cleans (135/95#)
  • 15 chest to bar pull ups)

WOD Notes:  For the cleans, choose a weight that you can string reps together even when fatigued.  Anyone who did CFFB on Sunday should consider doing power cleans instead.

Iron Phoenix Notes:  There will be a sign up sheet on the desk at the gym for anyone interested in participating in the 5th annual Battle for the Iron Phoenix this weekend! The deadline to sign up is Wednesday evening.

For planning purposes, we hope to kick off the first workout at 8:00 am and be wrapped up by no later than 1:00.  Wings will arrive sometime late morning.  Classes are cancelled that day so if you want a workout, sign up!

To keep you thinking, the second workout will be:

Find a 3 rep max ground to shoulder in 7 minutes.

A ground to shoulder can be a clean, power clean, deadlift into hang power clean, split clean etc.  The rules are you must touch the ground between each rep but must be “touch and go” style (no rest on the floor).