ICA Mountain Day!
All ICA-ers are invited to join us for a day of outdoor fun and adventure on Saturday, October 7! Tucked away in the woods about 1.25 hours from Phoenixville is one of our favorite getaways…
200 Burpees WOD!
On Saturday, Sept 9, we're doing an annual benchmark WOD - 200 burpees for time! Is it a test of conditioning and muscle endurance? Sure is. Is it a test of sheer mental fortitude? Abso-freaking-lutely!…
Blog Updates!
Our blog is getting a make-over! When we first opened our doors - and for the first 10 years of operation - the nightly blog post was EVERYTHING to our members. Folks would sit around…
Daily WOD – Aug 29, 2023
Workout of the Day Complete for time: 50/40 cal (bike or row) 50 single-leg squats 50 handstand push-ups 50/40 cal (bike or row) 50 front squats (95/63#) 50 bench presses (95/63#) Time cap: 25 min…
Daily WOD – Aug 28, 2023
Workout of the Day "Sage" AMRAP in 20 minutes of: 8 clean & jerks (155/103#) 28 double unders 15 toes-to-bar WOD Notes: This is Sage’s birthday workout and an annual ICA benchmark! The power clean…
2023 Powerlifting Cycle
On Aug. 30, we're starting a 9-week powerlifting cycle. Powerlifting consists of the "big three" lifts: back squat, bench press, and deadlift. During this cycle we'll program a little less Olympic lifting and a little…
Daily WOD – Aug 27, 2023
Workout of the Day EMOM for 20 minutes of: 1 split snatch WOD Notes: A couple of weeks ago we learned the dumbbell split snatch. Today you get to learn the barbell version! Start light…
31Heroes – Aug 26, 2023
Workout of the Day “31 Heroes – Workout to Remember” AMRAP in 31 minutes: Wreck bag run Barbell thrusters Rope climbs Box jumps WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3…
Daily WOD – Aug 25, 2023
Workout of the Day Complete 0:40 work, 0:20 rest, of: Lateral plyo skier hops (20/16") Russian kettlebell swings (70/53#) Ab-mat sit ups Wall balls (20/14# to 10/9') Burpees Rest 1 minute and repeat for 3…
Daily WOD – Aug 24, 2023
Workout of the Day Complete AMRAP in 8 minutes of: 16 dumbbell snatches (50/35#) 16/12 calories (bike or row) Rest 4 minutes. Repeat. WOD Notes: Go hard in the first 8 minute AMRAP, then try…