Daily WOD – Nov 16, 2013
Black Out Day #5 WOD Notes: We will take the 2 waitlist spots in any class today as well as the typical 14 spots. Apparel Notes: The second generation of ICA hoodies will be ordered…
Daily WOD – Nov 15, 2013
Black Out Day #4 Community Notes: WOD 'n Wings is this Saturday! Click HERE for details and post to comments if you're attending.
Make Up Day – Nov 14, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "The Chief" - AMRAP in 3 minutes of 3 power cleans (135/95#), 6 push ups,…
Holiday Adopt-a-Family
As many of you will remember, last year we participated in the Kelly Anne Dolan Memorial Fund Adopt-a Family program. We collected gifts and gift cards for a local family in need. Because of our…
Daily WOD – Nov 12, 2013
Black Out Day #2 Community Notes: Happy Birthday Mark C! If you want to get a head start on Christmas shopping - or just need some new workout gear - Schuylkill Valley Sports Pottstown has invited us…
Daily WOD – Nov 11, 2013
Black Out Day #1 WOD Notes: This is the first day of blackout week. You won't know the workout until just before it begins! Enjoy. Community Notes: Happy Birthday Rey!! Happy Veterans Day! Thank you…
Sunday Football WOD – Nov 10, 2013
Complete for time: 7 power clean and jerks (155/105#, NTE 80%) 5 handstand push ups 6 power clean and jerks (155/105#) 10 handstand push ups 5 power clean and jerks (155/105#) 15 handstand push ups WOD Notes: The sub…
Daily WOD – Nov 9, 2013
Push Press 3-3-3-3-3 Then 20 gymnastics pullovers NFT WOD Notes: Click HERE to see a video demonstration of a pullover. If you can't perform a pullover, the sub will be "skin the cats" or a 3 minute…
Daily WOD – Nov 8, 2013
“The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes: Only…