Daily WOD – Oct 24, 2016
AMRAP in 25 minutes of: 25 single arm DB overhead lunges (35/25#) 25 cal row 25 weighted sit ups (35/25#) WOD Notes: All 6 rowers will be available on a first come, first serve basis. …
Football WOD – Oct 23, 2016
Max height box jump then 4 rounds for total reps of: 30 seconds DB power snatch RT (45#) 30 seconds rest 30 seconds DB power snatch LT (45#) 30 seconds ring row 30 seconds rest…
Daily WOD – Oct 22, 2016
Deadlift 8x1 (90%) Then 5x5R/5L single leg deadlifts (30% 1RM) WOD Notes: Note that today's work out is not a 1 rep max. The goal is to get to a high percentage of your max…
Daily WOD – Oct 21, 2016
EMOM for 20 minutes of: Even minutes: 1 barbell complex (see below) Odd minutes: 15 wallballs (20/14# to 10/9') Barbell Complex (165/105#): 3 deadlifts 3 hang (squat) cleans 3 power cleans WOD Notes: EMOM means…
Make Up Day – Oct 20, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Power Snatch 1-1-1-1-1-1 then "Randy" - 75 power snatches for time (75/55#) Teams of 2…
Daily WOD – Oct 19, 2016
Complete 5 rounds for time of: 10 chest to bar pull ups 20 push ups 30 squats WOD Notes: C2B pull ups will be scaled to regular pull ups, banded pull ups or ring rows…
MEAT!
It's that time again! ICA is doing a meat order from Rineer Family Farms. This is a small family farm in the outskirts of Lancaster that routinely provides us with grassfed beef, pork and chicken. …
Daily WOD – Oct 18, 2016
Complete for time: 100 kettlebell swings (53/35#) 300 double unders WOD Notes: Divide the work any way you want. Who's up for completing this in order (all 100 kbs followed by all 300 DUs)?
Big News! It’s Official…
We are excited to announce that ICA will soon have a new home! In December we will be moving to 1041 W. Bridge St, Phoenixville - about 1/2 mile away from our current location. Our new…
Daily WOD – Oct 17, 2016
Front Squat 3x8 (75%) Then 3x10Rt/10Lt split squats (30% 1 rep max back squat)