Daily WOD – Feb 3, 2012
Teams of 4 will have 20 minutes to score as many points as possible: Row (1 calorie = 1 point) Keg (to shoulder = 1 point, floor to overhead = 2 points) Rope (rope pull…
Registration is Open!
Sign up now for the 2012 Open competition! Cost is $20 to register. Link to the registration page HERE. Once you create a profile and pay your entry fee, be sure to select CrossFit Phoenixville…
Make Up Day – Feb 2, 2012
Will Punxsutawney Phil see his shadow?!? Join us between 5 and 7:30pm to make up a workout you missed this week! Your choices are: Find your max weight at the following complex: 1 should press, 3…
The Who/What/When/Why of Deload Week
I’ve been working with CrossFit athletes for years, and one thing we all have in common is we LOVE to train and we HATE taking time off. When our lifts start to plateau, we automatically…
Daily WOD – Feb 1, 2012
Deadlift 3-3-2-2-1-1 Then 50 toes through rings (not for time) WOD Notes: Compare to August 9, 2011. Community Notes: Happy birthday Morgan! And, happy 6 months to I.C.A.! Thanks to all of you for being…
Daily WOD – Jan 31, 2012
Complete 8 rounds of the following for time: 5 pull-ups 10 push-ups 15 squats Advanced athletes - complete 12 rounds.
Daily WOD – Jan 30, 2012
Complete for time: Row 500m 21-15-9 of thruster (135/95#) and ring dip Run 400m
Rest Day – Jan 29, 2012
Thanks for another great week at ICA! Rest up and enjoy your Sunday!
Daily WOD – Jan 28, 2012
For time, complete: 400m run 50 back squats (45#) 400m run 50 front squats (45#) 400m run 50 overhead squats (45#) 400m run WOD Notes: You get to choose the weight of your barbell, starting…
February Dates & Announcements
We know it feels like winter is dragging on, but here are a few dates and announcements to get you psyched for the month of February! February 1 - Registration launches for the 2012 Reebok…