Daily WOD – Jan 26, 2014
All evening classes are cancelled for tonight. The exact impact of the storm is still unknown, but we believe everyone will be safest staying off the roads (including your coaches)! Split Jerk 9x1 (3x80%, 3x90%,…
Football WOD – Jan 25, 2014
Complete as many rounds as possible in 10 minutes: 7 reps DB bent over rows (50/35#) 7 reps DB power cleans (50/35#) 7 reps DB push press (50/35#) WOD Notes: Compare to CFFB WOD 150109.…
Daily WOD – Jan 24, 2015
Classes are ON per the normal schedule. Three important notes: 1) if you're coming, leave early and drive carefully! 2) if you're not coming, remove your name at least an hour before your class, so others…
Daily WOD – Jan 23, 2015
Banded Deadlifts (6x3, 100% 1RM combined bar/bands) Then 6R/6L stone to shoulder NFT
NEW ICA GEAR!
By popular demand we are ordering the following items this week! Men's T-shirt: Red, silver ink, "CROSSFIT PHOENIXVILLE" around a bending barbell on the front. The back will say "No man has the right to…
Make Up Day – Jan 22, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 12-10-8-6-4-2 reps for time of: Clusters (135/95#), HSPU, KBS (70/53#) Snatch 8x1 (2 sets…
Daily WOD Jan 21, 2014
Complete 3-6-9-12-15-18 reps for time of: Overhead squats (95/65#) Chest to bar pull ups Apparel Notes: Check the blog soon for a post on pre-orders for a bunch of new ICA gear! Community Notes: Happy…
Daily WOD – Jan 20, 2014
Partner Interval AMRAP in 16 minutes of: Ball Slams (40/30#) Rules: Partners must alternate each minute. Before ball slams each round, you must complete 5R/5L lateral plyo skier hops (24/20") and a 50 yd shuttle…
Daily WOD – Jan 19, 2014
Front Squat 6x1 (90% 1RM, 3 second pause) Then GOALS DAY! WOD Notes: We will be setting goals today and getting up some cards for the new year! If you can't make it in today,…
Football WOD – Jan 18, 2014
Complete 10-8-6-4-2 reps for time of: power cleans (70% 1RM) Complete a HEAVY 50 yd farmer's carry after each round.