Rest Day – July 29, 2012
Thanks for another great week at ICA! Rest up and ice down those abs... and get ready for another great week of WODs starting Monday.
Daily WOD – Jul 28, 2012
"Annie-einnA" Complete 50-40-30-20-10-10-20-30-40-50 reps for time of: Double unders Situps
Daily WOD – Jul 27, 2012
Front Squat 1-1-1-1-1-1-1 Then 10 hill sprints WOD Notes: Compare front squat to 120501. Which hill you ask? Oh, wouldn't you like to know... Note: Happy Birthday Brendan Dougherty!
31 Heroes & Anniversary Celebration
We hope you're getting excited!! Our 31 Heroes fundraiser and anniversary celebration - on August 4th - is just over a week away! We posted a bunch of details in June, including background info and…
Make Up Day – Jul 26, 2012
Come in between 4:30 and 7:30 to make up a workout from the last week. This week's choices are: Banded box back squat 12x2, then 4 x 100m dash Complete for time: 25 burpees, 21-15-9…
Exciting new deal for ICA members!
We have exciting news for all of our ICA members! The Schuylkill Valley Sports in the Coventry Mall has recently started carrying Reebok CrossFit apparel, shoes, and gear! ICA has established an exclusive relationship with them,…
Daily WOD – Jul 25, 2012
Strongman AMRAP Tire flips (big/small) Rope climbs Keg ground to overhead (135/75#) Medball/plate crunches (20 +25# men / 14+15# women) 2 minutes at each station, for 2 full rounds. Rest 30 seconds between stations. WOD…
Daily WOD – Jul 24, 2012
"Kelly" 5 rounds for time of: 400m Run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…
Daily WOD – Jul 23, 2012
Take 20 minutes to find your 1RM snatch Then 1 snatch on the minute for 15 minutes at 85-90% 1RM WOD Notes: Compare 1RM snatch to 120410. Schedule Notes: Our 9:30am class starts today!
Rest Day – Jul 22, 2012
Rest up and get ready for another great week of WODs starting Monday. John and Nikki will be back in the hood and can't wait to kick your butts (and have our butts kicked too)…