Author Archives: ICA admin

Daily WOD – Dec 4, 2018

Welcome Dave W!


Complete 5 rounds for time of:

  • 12 deadlifts (155/105#)
  • 9 hang power cleans (155/105#)
  • 6 push jerks (155/105#)

WOD Notes:  Compare to 171209.

Rowvember Notes: Congrats to everyone who completed the 30,000m row in the month of November!  Here is everyone we know of that completed it:

  • Filchner
  • Pete S
  • Jimbo
  • NIk
  • Fred
  • Alexa
  • Murray
  • Betsy
  • Allison
  • Jenn
  • Rob G.
  • Erik
  • Danielle
  • Faith
  • Kelly G.
  • Boelker
  • Janet
  • Marissa W.
  • Jesse
  • Ceil
  • Rey
  • John
  • Nikki K.
  • DE
  • Steve M.
  • Zane
  • Ben
  • Erin
  • Jim C.
  • Chris M.
  • Kenny
  • Linda
  • Vollmer
  • Moira
  • Smith
  • Kehl
  • Robbie

If you completed the challenge but don’t have your name on the list, add your name to comments!

Daily WOD – Dec 3, 2018

Lombardi throwing the bar around!

Run 1 mile or 400m sled drag NFT


Back Squat 5×3 (80% 1RM)

Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We’re hosting  an ICA ladies night with special guest Rachel Miller, a Certified Functional Manual Therapist and Board Certified Women’s Health Specialist, from Empower Physical Therapy in Exton. We’ll be discussing core and pelvic floor health for the female athlete – a useful topic for all of us, but especially those with low back or hip pain, or who is pregnant or postpartum (even many years postpartum). The event is totally FREE and open to friends and family. We will provide light refreshments; (adult) beverages are BYO! Sign up at the Front Desk or email Nikki at if you plan to attend.

Football WOD – Dec 2, 2018

Welcome back from Kuwait Steve M!

Complete 8 rounds for max reps:

  • 40 seconds Squat Cleans (80% 1RM)
  • 20 seconds Rest
  • 40 seconds Row (calories)
  • 20 seconds Rest

Community Notes:  Happy Birthday Frank W. and Kerri!

Schedule Notes: If you’re looking for some active recovery, remember we have Vinyasa yoga at 11:15! First class is free!


Daily WOD – Dec 1, 2018

Welcome Ian!

Bench Press 1-1-1-1-1 (1-board)


Accessory work:

  • 3×10 bench press (50% 1RM)
  • 3×25 banded tricep extensions
  • 3×25 banded lat pull downs



  1. Power Snatch 1-1-1-1
  2. Clean 1-1-1-1
  3. Complete for time: 50/35 cal row & 30 burpees
  4. Every 2 minutes complete 5 clusters (155/105#), 10 minute time cap.

Daily WOD – Nov 30, 2018


Jesse working on double unders!

Complete for time:

  • 30 Pull ups
  • 40 Push ups
  • 50 Sit ups
  • 60 Air squats
  • 70 Wallballs (20/14# to 10/9′)
  • 60 Air squats
  • 50 Sit ups
  • 40 Push ups
  • 30 Pull ups

WOD Notes: Does this look like fun or what?!? (Insert evil laugh.) Focus on ROM today. Chin-over-bar on pull ups, chest-to-deck on push ups, and hips below parallel on squats. John’s challenge: Someone do it in under 15!

Rowvember Notes:  This is the last day to rack up some meters!  The gym will be open from 5:15am until 1:00pm for anyone that needs to knock out that last little bit, and again from 3:30pm to 7:00pm. If you completed the 30k, be sure to show John or Nikki your log today or over the weekend. Unicorn stickers are ready to be claimed!

Community Notes: Happy birthday Coach eQ!

Open Gym – Nov 29, 2018

Robin dropping under the bar!

Come in between 4:30 and 7:00 pm for open gym.  You can work on anything you like including a workout from last week:

  1. Back Squat 1-1-1-1-1 then alternating tabata of goblet squats (53/35#), Russian twists (25/15#)
  2. Grace – 30 clean and jerks for time
  3. Complete 4 rounds, each for time of: 7 sumo deads, 14 pull ups, 21 box jumps
  4. Complete 8 rounds for time of: 10 push presses (95/65#), 40 DU
  5. AMAP in 15 minutes of: 9 KBS, 7 burpee box jumps, 5 toes to bar.
  6. Banded deadlift 6×3 then power clean 1-1-1-1-1 3x15R/15L single leg deads.

Yoga Note:  Tomorrow’s yoga class will be a more restorative style as compared to the usual power yoga. As a trial of the new style, it will be a free session.

CFE Notes:  Check the comments for Coach Kehl’s CFE workout and then come on out for the 5:30 am class!  Have fun.


Daily WOD – Nov 28, 2018

Ed knocking out Grace!  Photobomb credit to Frank W.

Banded Deadlift 6×3 (50% 1RM deadlift)


Power Clean 1-1-1-1-1

Then 3x15R/15L single leg KB deadlifts

WOD Notes:  Compare power clean to 170818.

From Smith:  Just wanted to send a massive thank you to everyone who came out and  participated in our family photo sessions this year!  Together we raised $770 for Phoenixville Area Community Services (PACS)!  I had a blast getting to meet all of the families and seeing the ICA family in “real cothes”!  Looking forward to doing it again in 2019!

2018 Holiday Adopt-a-Family

Today is “Giving Tuesday,” a great time to kick off one of our favorite ICA traditions…

ICA’s 6th Annual Holiday Adopt-a Family!

This year Orion has matched us with two local families in need. We have the chance make their holiday wishes come true!!

Participation is completely optional/voluntary. If you are interested, there are several ways you can help:

  1. Buy gift cards that we will pass along to the families (especially Walmart, Target, and Giant cards)
  2. Provide cash/check donations (which we will convert to gift cards for the family)
  3. Purchase gifts directly off the families’ wish lists. The lists are linked HERE and will also be posted at the gym. Please write your name next to an item if you plan on purchasing it, to avoid duplicates.

Donations must be dropped off at ICA by Wednesday December 19! 

We also wanted to let you know about a 2nd opportunity to give back this season.  ICA member Tina Santoro has organized a group of “guests chefs” to prepare a meal at the Philadelphia Ronald McDonald House on Thursday 12/27. The Ronald McDonald House supports families of seriously ill children by providing housing and support services at low or even no cost. Tina has enough “guests chefs,” but is looking for food donations to help them make the meal. (They are expecting to feed about 75 people!) Tina will post a sign-up sheet at the gym indicating specific food items and quantities needed. There will also be pantry items, which are used as “grab-and-go” meals for families to take with them to the hospital. Monetary donations are welcome too. All items for the Ronald McDonald “Guest Chef” meal must be dropped off at ICA by Sunday December 23.

We appreciate any and all donations to these causes. We have so much to be thankful for, and we look forward to sharing our blessings with those in need this holiday season.

Daily WOD – Nov 27, 2018

AMRAP in 15 minutes of:

  • 9 kettlebell swings (70/53#)
  • 7 burpee box jumps (24/20″)
  • 5 toes to bar

WOD Notes:  Wednesday will be a strength day involving the posterior chain.  Choose your kettlebell weight accordingly!

Daily WOD – Nov 26, 2018

Sydney working through wallballs!

Complete 8 rounds for time of:

  • 10 push presses (95/65#)
  • 40 double unders

WOD Notes:  If you opt for DB push presses, make the total weight of the DBs approximately 2/3 the barbell weight you would have used.

Rowvember Notes:  Friday is the last day to rack up meters toward your 30,000m goal!  We’ll collect totals over the weekend, and anyone who rowed at least 30k will get a shout out on the blog and a highly coveted puking unicorn CrossFit sticker. Get it done!