Daily WOD – Nov 12, 2011
"Helen" 3 rounds for time of: 400m run 21 kettlebell swings (53/35#) 12 pull-ups
Daily WOD – Nov 11, 2011
"NFL Scouting Combine Workouts" WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting Combine, where executives, coaches, scouts and doctors from all 32 NFL teams conduct an…
Make Up Day – Nov 9, 2011
Join us between 5pm and 7:30pm to make up a workout you missed this week! (Note the half hour extension... hopefully this will be a help for those of you who get out of work late!)…
Thanksgiving Schedule
We're happy to announce we'll be open on Thanksgiving day and Black Friday! Thursday will be a make-up day, and Friday will be a team WOD perfect for all ages and abilities. Guests and visitors…
Daily WOD – Nov 9, 2011
"Nancy" 5 rounds for time of: Run 400 m 15 Overhead Squats (95#/65) Class Notes: The 6:15am class is cancelled for Wednesday 11/9. After calling, emailing and texting all of our usual 6:15am suspects, we realized almost…
Daily WOD – Nov 8, 2011
Banded Platform Deadlift: 12 x 1 @ 70% of 1RM Assistance: 20 zercher deadlifts @ 20% of 1RM WOD Notes: Zercher deadlifts are a new movement for most of us. The goal will be to…
Barbells for Boobs!
This Saturday CrossFit King of Prussia is hosting a special fundraiser to raise money for Mammograms in Action. There is no cost to participate, but donations are appreciated. The workout, Helen meets Grace, will be performed in teams…
Daily WOD – Nov 7, 2011
"Angie" 100 pullups 100 pushups 100 situps 100 squats WOD Notes: Angie can be scaled to half reps as needed. It would be worth while to shave the calluses on your hands prior to the wod...…
Rest Day – Nov 6, 2011
Thanks for another great week at ICA! Rest up and do some stretching and mobility work today. Rest day pic courtesy of Jeff Kulp :)
Daily WOD – Nov 5, 2011
[youtube http://www.youtube.com/watch?v=J0EhsdL3lNs&w=420&h=315] Front Squat 3-3-3-3-3 Assistance: Sled drag 200m with 40% of 1RM deadlift