Daily WOD – Jan 27, 2016
Complete 3 rounds, each for time of: 500m row 25 push ups 15 toes to bar WOD Notes: This is an interval workout which means we'll go fast for a short period of time followed by…
Daily WOD – Jan 26, 2016
Split Jerk 1-1-1-1-1-1 Then 5x5 behind the neck presses WOD Notes: The split jerk is one of the fastest and most complex shoulder movements that we do. With that in mind, it would be good to have a solid base…
Daily WOD – Jan 25, 2016
The 5:15 am class is cancelled today. All other classes are still on! "Karen" Complete for time: 150 wall balls (20/14 to 10/9') WOD Notes: One of the original CrossFit benchmark ladies! The recommended time domain…
Football WOD – Jan 24, 2016
ICA will be open today for the 10:00 am only! Please remove your name from the sign up if you are not going to attend. A snow emergency is still in effect for Phoenixville which…
Power Meet!
UPDATE: We are postponing the meet until next Saturday, Jan 30. You've got another 7 days to get ready! We are fairly certain the meet will be moved to either Sunday or next Saturday based on…
Daily WOD – Jan 22, 2016
Complete in any order, NFT: 50 yds yoke carry (Zercher, front rack or back rack) 40 yds handstand walk 30 GHD sit ups or reverse hyper swings 20 Turkish get ups (10R/10L) 10 front levers…
Make Up Day – Jan 21, 2016
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: 3 rds of 75 DU, 15 step ups (L), 15 burpees, 15 step ups…
Daily WOD – Jan 20, 2016
Teams of 2 complete 100-50 reps of each for time: box jumps (24/20") wallballs (20/14# to 10/9') sit ups mountain climbers WOD Notes: In this workout, you'll go through with a partner completing 100 of each movement…
Daily WOD – Jan 19, 2016
Skill Work: chest to bar pull ups Then Complete 5 rounds for time of: 5 power clean and jerks (155/105#) 10 chest to bar pull ups WOD Notes: After some warm up we'll spend 5 to…
Daily WOD – Jan 18, 2016
Power Snatch 1-1-1-1-1-1 Then Power Clean 1-1-1-1-1-1 WOD Notes: Today will be the last heavy lifting day before the meet on Saturday. Please sign up if you are attending! If you are concerned with the power…