Mark your calendars; Coach Ricky and Coach Zach are hosting a bench press clinic! Details below:
When: Saturday, April 11 from 10:30 to 11:30 am.
Where: ICA – North Room
For Whom: Any ICAer looking to get better at benching and spend a morning lifting weights!
Cost: Zip, Nil, Nada, Free!
Whether you’re a seasoned bencher looking to refine your technique or a power lifting newbie, this class should help you on your journey.
Sign up in the app today; spots are limited!
Mark your calendars; Coach Ricky and Coach Zach are hosting a bench press clinic! Details below:
When: Saturday, April 11 from 10:30 to 11:30 am.
Where: ICA – North Room
For Whom: Any ICAer looking to get better at benching and spend a morning lifting weights!
Cost: Zip, Nil, Nada, Free!
Whether you’re a seasoned bencher looking to refine your technique or a power lifting newbie, this class should help you on your journey.
Sign up in the app today; spots are limited!
The dust has settled on the Open, and we’ve got 27 athletes moving on to Quarterfinals! These athletes finished in the top 25% of the Open worldwide, and we’re proud to have them representing our community in the next stage of competition!
The Quarterfinals run March 26–30, 2026, and bring a new level of challenge. It’s a 5-day, online competition where athletes will complete workouts their affiliate and submit scores for a shot at advancing to Semifinals.
A few key details:
To support our athletes competing, we’ll be setting aside space and time for them to perform the Quarterfinals workouts. The North Room will be reserved for Quarterfinals athletes:
We appreciate everyone’s flexibility and support during these windows. If you can, swing by the North room to cheer on the Quarterfinals athletes. The energy you bring matters more than you think!!
The Open starts this Friday, Feb 27. Here are some last-minute details, reminders and logistics!
ICA Intramural Teams
Get ready – because the next three weeks are about to bring some serious fire to the CrossFit Open! Our gym is splitting into two powerhouse squads, each led by one of our bold and battle-ready owners: The Blue Team (Nikki) and Red Team (John) will go head-to-head in an all-out battle for bragging rights!
The draft went down on Sunday night, and the smack talk has already started in the Warnek household! Whether you’re a seasoned competitor or tackling your first Open, this is your chance to show up for your team, push your limits, and bring the energy that makes our community unbeatable. Every rep, cheer, and effort is going to matter! 💥🏋️♂️🔥
>>> CLICK HERE TO SEE THE OPEN TEAMS!! <<<
** If you sign up for the Open after 2/21, be sure decide to let Nikki or John know so we can add you to an intramural team!
Earning Points for your Team
There are three ways to rack up points for your team, so every athlete has a chance to make an impact.
First and most importantly: complete the workout and log your score on the Games website by Monday at 8 p.m. The higher you place, the more points you put on the board for your squad—so get those reps in and get that score submitted!
Each week, we’ll also be handing out Spirit Awards to athletes who bring the hype: those who cheer the loudest, wear the best theme-night outfits, help judge at FNL, and in general being are awesome team players!
And finally, athletes who step into the spotlight and compete in our Headliner Heat will earn bonus points for taking on this special showcase event. Three weeks, three ways to contribute – every point matters!
Themes
Week 1: Team Spirit
Kick things off by repping your squad loud and proud – show up in as much of your team color as humanly possible. Shirts, socks, hats, face paint… if it’s your color, wear it!
Week 2: Flashback Friday
We’re traveling through time! Show off your favorite decade – whether you’re feeling the groovy 60s, the disco 70s, the neon 80s, the grunge 90s, or even the early 2000s. The more over-the-top, the better.
Week 3: Superhero Week
Channel your inner hero and suit up – capes, masks, full costumes encouraged. After all, who doesn’t hit a PR when they’re dressed like their favorite superhero?
Headliner Heats
Every week, the 6:00 p.m. heat becomes our Headliner Heat – a spotlight moment to celebrate the athletes who embody the spirit, inclusivity, and grit that make the Open so special. If you fit the weekly category and want to throw your name in the ring, reach out to Nikki or John to reserve your spot. Stepping into the headliner earns bonus points for your team, so don’t be shy!
Week 1: Coaches & Competitors
We’re launching the Open with a bang! This heat is reserved for ICA coaches and athletes with competition experience (local comps absolutely count). We’re looking for a high-energy crew to set the tone and show everyone how it’s done in Week 1.
Week 2: Age Group Athletes (Teens & Masters)
This week highlights our Teens (ages 14–17) and Masters athletes (35+). Priority will go to Teens and Masters 55+, but all eligible athletes in these divisions are welcome. Come show the gym why our age-group athletes are some of the most inspiring, hardworking, and unstoppable members of the ICA community!
Week 3: Rookies & Nominees
First Open ever? This is your week! We want our rookies taking center stage and earning those extra points. We’ll also fill any remaining spots with Nominees – athletes chosen by peers or coaches for showing outstanding Open spirit, effort, or heart throughout the competition.
Class Schedule & Friday Night Lights
On Fridays during the Open, we hold all regular classes through the 4pm, but there is no 5pm class!
Starting at 5pm, we turn up the energy, blast the music, and throw down at “Friday Night Lights.” This fun and festive atmosphere is a great way to complete the Open workouts. Rather than a coach-led class, we run heats of the Open workout every 20-30 minutes until everyone has finished. Even if you complete the workout earlier in the day, we encourage you to come back to the gym from 5-7pm to cheer on your friends! (FNL will not count toward your class totals.)
Helpful links
➡️ “Open 2026” Blog Post (What is the Open?): The 2026 Open! – Iron Cross Athletics
➡️ Games Website (to register, watch Live workout announcements, and post your scores): CrossFit Games | The Sport of Fitness | CrossFit Games Homepage
➡️ Games YouTube (for Live workout announcements): CrossFit Games – YouTube
➡️ ICA Leaderboard: ICA 2026 | CrossFit Games
After taking a look at the goals cards on the bulletin board, Coach Celeste took note of how many people had a double under goal for 2026. With that in mind, she created a 4 week double under plan to execute for the month of March! Details below:
What is it? A series of double under based workouts in the month of March listed in the aerobic capacity track on Monday, Wednesday and Friday! It will kick off with a FREE 1 hour double under clinic on Saturday, Feb 21 designed to give you a chance to practice some of the skills and drills that will be coming up in the plan.
How do I sign up? You can sign up for the double under clinic on Feb 21 through push press! No need to sign up for the workouts, they will be listed under aerobic capacity each week.
How much does it cost? Nothing! We just really want you to be able to hit your goals and work on what can be an elusive skill!
I can’t do a double under yet, is this for me? Heck yeah! There will be 4 versions of each workout:
L1 = I’ve never done a double under!
L2 = I can do 1 double under sometimes. Or maybe I can do single-single-double but can’t string them together consecutively.
L3 = I can string 2 to 20 double unders in a row. But when I get out of breath, they get rough!
L4 = I’m a human double under tornado waiting to wreak havoc on any jump rope workout. I can do at least 20 in a row but I want to do them faster and with greater efficiency and maybe get to 500 in a row…
I can’t make the double under clinic, am I out of luck? No! The clinic is just a way to help jump start some folks. If you miss it, there are video demos in the workouts to help you along or you can find a coach to help!
Will there be a prize for completing all 12 workouts? You bet! It is the best kind of prize too: a metaphorical one! Maybe it is the prize of added confidence going into workouts. Maybe it is the prize of increased fitness by tacking on a few more workouts in the month. Maybe it is the prize of checking off a 2026 goal. It’s your metaphor, we’re just living in it!
If you’re searching for personal training in Phoenixville, we’re here to help! At Iron Cross Athletics, our personal training program is built for people who want guidance, encouragement, and a plan that fits their life.
We’ll pair you with a coach to help you succeed, no matter what your starting point may be!
Personal training means your coach’s attention is fully on you. Each session is designed around your goals, experience level, and comfort in the gym.
With one-on-one personal training at Iron Cross Athletics, you can expect:
There’s no pressure and no guesswork—just a clear, friendly and empirical approach to training.
Starting a routine is easier when someone is in your corner. Personal training provides built-in accountability with scheduled sessions and a coach who knows your goals.
Your coach will check in, celebrate progress, and adjust your training as you improve—helping you stay consistent and motivated.
Our personal trainers care about helping you feel reach your goals. Whether you’re brand new to fitness or have years of experience and are looking for someone to help take you to the next level, we’re here to help!
Our most common clients are:
Click HERE to book a free 30 minute personal training consult to see if we are a good fit for your life and fitness goals!
It’s time for the yearly check-in. The CrossFit Open is upon us.
More than just our annual test of fitness. The Open is a powerful moment for our entire community to come together. It’s where we show the world who we are and what makes our community special.
The Open is about how we show up for each other. From sharing coaching tips before a workout, to cheering from the sidelines, judging reps, and celebrating new PRs, it’s built on shared effort, support, and the energy that fills gyms around the world for three unforgettable weeks.
The Open reminds us that we’re capable of far more than we sometimes think possible. It pushes us out of our comfort zones and brings out the best in us, both physically and mentally.
The Open is an annual, online competition for CrossFit athletes around the world. It’s 3 weeks long, with one workout (aka, “test”) per week. At ICA, we’ll complete the Open workouts on Friday Feb 27, Mar 6 and Mar 13.
The Open is one of the most fun times of the year, featuring an intramural competition for all registered athletes as well as “Friday Night Lights.” (Details below.)
Heck yes! The Open is for everyone! Athletes who register for the Open are placed into a division based on their age and gender. From there, you can choose between 3 versions of the workout based on your experience and fitness your level:
Our in-house Intramural competition is one of the best parts of the Open. Every ICA athlete who registers gets placed on an Open team, led by ICA coaches who will guide you through the three-week challenge. You rack up points for your team simply by showing up and completing the workout, and the better you perform, the more points you contribute. We’ll also give out spirit awards each week for a chance to earn your team even more points!
To get assigned to an in-house intramural team, you MUST officially register for the Open by Friday Feb. 20 and pick CrossFit Phoenixville as your affiliate!
On Fridays during the Open, we hold all regular classes through the 4pm. Starting at 5pm, we turn up the energy, blast the music, and throw down with our ICA Fit Fam at “Friday Night Lights.” This fun and festive atmosphere is a great way to complete the Open workouts. Rather than a coach-led class, we run heats of the Open workout every 20-30 minutes until everyone has finished. Even if you complete the workout earlier in the day, we encourage you to come back to the gym from 5-7pm to cheer on your friends!
Here are 3 easy steps to join the fun:
Instead of letting old man winter get you down, let’s take it on headfirst!
Throughout the winter, ICA athletes and guests meet up at the Schuylkill Canal Park’s Lock 60 — on Sunday mornings at 10:15am — to hit the trails! We split into 2 running groups (faster & slower) and occasionally, a hiking group. The hike is 2-3 miles and the run is 4-6. We’ll have a group for you no matter what your ability, so all ages and abilities are encouraged to join us – kids too!
This trail series is FREE for all participants, including non-ICA members.
For extra motivation, consider registering with a regular group of ICA trail racers for one or more of the Pretzel City Sports’ Trail Races these runs are preparing you for:
They’re lots of fun and a great mid-winter challenge.
Sign up in Push Press for training runs so we know who to expect. Runs start Dec 14 and go through February 2026.
We’ll have a modified schedule from December 24 – January 2. We do our very best to match our class schedule to the expected attendance for the holiday season, but it can be hard to predict! Please reserve your spot early if there’s a class time you need!
Link –> Holiday Schedule 2025-2026.pdf
Thanksgiving is barely behind us, but we’re already planning for our next tradition that you don’t want to miss! Join us on Saturday, December 20, 2025, for our annual “12 Days of ICA” WOD! In lieu of regular classes, we’ll run heats all morning long, starting at 7:00am and ending around 11:00am. Read below for details!
“12 Days of ICA”
WOD Notes: You do the workout like you sing the song – each round starts with a new movement and then you work backwards through the numbers below it. For example:
The full workout takes up to an hour. A popular scale is to perform only the even rounds (2, 4, 6, 8, 10, 12) – once you start the round, you still complete ALL the movements (even & odd) beneath it. This modification effectively cuts the workout in half but allows you to complete each station.
Schedule Notes: We run this workout in heats (not a coach-led class), kicking off a heat every 20 minutes. The time you sign up for is the time your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. A coach will be available to help you get ready and answer any questions you may have – including teaching you how to lift a keg if you’ve never done it before!
Registration: This workout is FREE for ICA members. Our system will deduct a session when you register, but it will be returned once the coach checks you in. Our typical late cancel / no show policy applies. (12-hour cancelation)
PS – Wear your most festive holiday outfits and ugly sweaters to fill the gym with holiday cheer!
With flurries today and more expected on Tuesday, there’s no denying it – winter is on the way! Here’s a quick refresher on how ICA handles winter weather:
We stay open whenever possible, but safety comes first. If we need to close, we’ll announce it as early as we can.
Cancelled classes will be updated in the ICA App — both on the schedule tab and the social tab. Check them often! If you’re registered for a class that gets cancelled, you should receive a notification.
Our lot isn’t always plowed before early morning classes, so please make sure your car can handle the snow.
Late cancel and no-show fees still apply. If you’re not comfortable driving in winter conditions, remove yourself from class early.
And don’t forget — we post an at-home version of every Daily WOD, so you can still get your workout in even when the gym is closed. Be sure to log your results in the app so we can cheer you on from afar!
We are excited to share a coaching update with you all! Coach Aileen, who has been such a big part of ICA since joining our team in 2023, will be moving from a full-time coaching role to part-time, to spend more time with her family. We’re happy for her and grateful that she’ll still be on the coaching floor — you’ll continue to see her in classes each week.
We’re also thrilled to announce that Coach Alex has accepted the role of ICA’s next full-time coach! Many of you already know Alexa as an ICA member and youth coach. He also brings experience coaching adult CrossFit and obstacle-race classes outside ICA. We are certain he’s going to be an awesome addition to our full-time team.
Alex will officially transition into his role over the next couple of weeks — be sure to give him a big fist bump when you see him!
“I wasn’t a natural athlete — I was usually picked last in gym class. I wrestled in high school and learned how to work hard, then fell in love with skateboarding. Studying physiology led me into nursing, personal training, and eventually obstacle-course racing, where I competed often and coached others.
I found CrossFit in 2018 and loved how it combined all my fitness interests: endurance, strength, movement, and physiology. I earned my L1 in 2020, my L2 in 2025, and have been coaching youth, teen, and functional-endurance classes ever since.”
Join us on Thursday, Nov. 27th for our annual Thanksgiving tradition – “The Firebird!” It’s one of our favorite days of the year!
“The Firebird”
5 rounds for time:
⚡ “The Firebird” is a long workout (40-60 min). If you’re looking for something more reasonable, consider “The Firebird Express” (20-30 min):
“The Firebird Express”
5 rounds for time:
Notes and Logistics!
🦃 This is not a coach-led class. To accommodate as many athletes as possible, we run this workout in heats – kicking off 1 heat every 20 minutes from 7-10am. Equipment for the workout will be set up around the Main Room and shared by all.
🍁 Please arrive 20-30 minutes before your heat time to warm up. (When you sign up for a heat time, that is the time you START the workout.)
🏈 Warm up is in the North Room – We’ll have a coach available to answer questions and help you figure out modifications.
🥧 The gym will open at 6:30am and close at 11:00am!
Other Thanksgiving Schedule Changes:
ROWvember. Is. Back.
What is it? ROWvember is a month-long rowing challenge that offers an opportunity to challenge yourself, build your conditioning, and become a better rower! The goal is to complete 12 rowing-based workouts during the month of November.
When can I do the workouts? The first workout will be posted on Saturday, November 1, under the Aerobic Capacity track on the ICA app. After that, workouts will be posted every Monday, Wednesday and Friday until November 26th. You’ll have until December 1 to complete the workouts and record your results!
How do I sign up? There’s no need to pre-register! Just do the workouts and log your results in the app!
But, why? Two reasons:
Here are the workout; get your head wrapped around them and reach out to Ricky, John, Nikki, or another ICA coach with questions!
5 x 4-minute intervals for max distance
Complete for time:
Sub 250 single unders or 30 burpees instead of double unders.
Complete each interval for time:
EMOM x 15 Minutes:
– Score is total number of calories completed across all 15 minutes.
Interval Structure:
1-2-3-4-3-2-1 minutes
– Rest 1 minute between intervals. Score is the total distance accumulated.
18 minute AMRAP:
Complete 10 intervals of:
Complete for time:
E2MOM x 24 minutes (12 rounds):
250/200m Row
– Goal: Hold within 5 seconds of your 500m PR pace for each round. Score is average time across all 12 rounds. –
Complete the following intervals:
1 min, 2 min, 3 min, 4 min, 5 min, 6 min
– Rest :30 seconds between intervals. –
– Score is total distance accumulated across the 6 intervals.
Save the date of Nov. 1 for the Phoenixville Bed Races!
What are the bed races? It’s an annual fundraiser in which local groups race “beds” on wheels to raise funds for two local nonprofits. Prizes are awarded for Fastest Bed, Best Team Theme, and Most Funds Raised. The day includes the races, kids’ activities, raffles, music, great food, and community! For more details on the race and the organizations involved, click here.
Where and when is this awesomeness? This year the race will take place on Saturday, November 1st. Voting for best bed starts at 11:00 am, races start at 12:00, and the event usually wraps up around 2:00 pm. The race takes place at 3rd Ave, along Reeve’s Park.
How can I participate? Our ICA teams needs 4 pushers, 1-2 alternates, and 1 rider. Pushers must be 15 years or older and riders must be 13 years or older. Anyone under 18 years of age require written permission from a parent/guardian. A few requirements:
How else can I get involved? Show up on race day wearing your ICA gear and cheer on our team! If you are able, we’d greatly appreciate donations or your help spreading the word and fundraising. [Fundraising page will be linked here once it goes live!]
On Saturday, Oct 18, all ICA members are invited to bring a friend for free! You’ll partner with your guest for a fun and beginner-friendly partner WOD. Advance registration is required; email us at info@ICA-strong.com to get signed up!
Coaches Zach & Ricky are hosting a free, Low Bar Back Squat Clinic on Sunday, September 28th, from 10:30-11:45 AM in the North Room. This session is perfect for athletes of all levels who want to master the low bar back squat and improve their overall performance.
What You’ll Gain:
Enhance your squatting skills, gain confidence, and learn effective training strategies. Secure your spot today and take your squat game to the next level. Register in PushPress now! Spaces are limited.
2025 Fall Nutrition Challenge It is that time of year again! The leaves are changing, the days are getting shorter, and it is the perfect season to reset, refocus, and fuel your body for success. Click HERE to sign up!
Our 2025 Fall Nutrition Challenge is here to help you:
Feel better
Perform better
Build habits that last beyond the 8 weeks.
Whether your goal is to get leaner, boost energy, or simply clean up your eating, this challenge gives you the tools, support, and accountability you need to make it happen.
Kickoff Panel and Q and A
Wednesday, October 8th • 6:30 to 7:30 PM (North Room)
Hear the challenge guidelines, get practical tips, and ask your burning questions. Plus, our coaches will share their own nutrition journeys and help you map out yours.
InBody Scans
Friday, October 10 and Saturday, October 11th – sign up in this spreadsheet for a timeslot!
Start with an accurate picture of your body composition so you can track real progress (not just scale weight).
Make up scans available October 9th to October 13th. You can email Ricky (Ricky@ICA-strong.com) if you need to schedule outside of the Saturday window!
Challenge Duration
Monday, October 13th to Monday, December 8th
We will start and finish with the same Nutrition Challenge Workout to measure improvements in strength, conditioning, and endurance.
New this year: The challenge will run for 8 weeks instead of the traditional 6 weeks. This extended timeline gives you more space to build consistency, practice habits in real life settings, and see meaningful changes in both body composition and performance.
What is Included
Cost to Participate: $99 per person
(Covers both InBody scans, access to all events, virtual check ins, and resources.)
Baseline WorkoutWe will kick off and wrap up with a two part workout:
Part 1: Strength test (think squat clean, deadlift, or press)
Part 2: Short, high intensity finisher (like max burpees, calorie row, or similar)
This combo gives you a real measure of your fitness progress alongside your nutrition results.
Why Join?Because this is not just a reset. It is the start of building long term habits that stick. You will have the ICA community in your corner and a coaching staff dedicated to helping you succeed!
How to Sign UpRegister HERE! Once that is done, book your spot for an InBody HERE.
On September 5, we’ll start our annual powerlifting cycle! Powerlifting consists of the “big three” lifts: back squat, bench press, and deadlift. Throughout September & October we’ll focus our strength days on these lifts. We’ll still do some overhead pressing and Olympic lifting, but we’ll see a much higher percentage of the Big Three.
The 9-week cycle will culminate with the “Powerlifting Total” on SATURDAY NOVEMBER 8, where you’ll have 3 attempts at each lift to establish a 1 rep max. Your total will be the sum of your back squat + bench press + deadlift. Classes will be 90-minutes long, and we’ll increase the attendance caps so people can partner up with a lifting buddy.
Athletes can choose to sumo deadlift or conventional deadlift – pick whichever one you’re most comfortable with and train that version over the next 2 months!
If you miss a squat, bench or deadlift day over the next 9 weeks, try to make it up at an Open Gym before Nov 8!
Let’s get strong and set some PRs!
From Aug 1 – 3, the MVP Arena in Albany, NY, will be the epicenter of fitness, competition, and camaraderie! Why?? Because the 2025 CrossFit Games are coming!! This is the first time the Games will be held on the East Coast, and we’re stoked to have this event so close to home!
If you attend the Games, here’s what’s in store:
ICA purchased a bundle of tickets during the affiliate presale, and we have 6 tickets up for grabs! They are $400 each, which covers all 3 days of competition in the MVP Arena. If you’re interested in joining us, text Nikki at 203-558-7281 to secure your tickets, first come first serve! If you miss out on these 6, or if you’re looking for single-day tickets, you can purchase independently through Ticketmaster.
A few schedule adjustments now that we’re into the heat of summer! (Literally!) These changes will be in effect through August 23:
As always, we’ll monitor attendance and make schedule adjustments as needed, particularly if there is Saturday morning demand.
Enjoy the summer!!
On Memorial Day, we’ll join CrossFit gyms around the country in tackling the hero workout “Murph,” as we honor those who died serving our country in the U.S. Armed Forces. The workout is free for ICA members (will not count toward your class totals).
“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools but decided he could do more for his country as one of the Navy’s elite SEALS. This workout was created by Murphy and was one of his favorites; he used it for his own training and named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.
On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.
“Body Armor” aka “MURPH”
Complete for time:
Wear a 20/14# weight vest.
WOD Notes:
Scaling Options:
Schedule Notes:
Although this is a free workout, the no-show / late cancellation policy does apply. Please only reserve a spot if you’re committed to attending. Thank you for your understanding and cooperation!
On Sunday April 27, we’re hosting the Manion WOD at ICA! This is a FREE community event that honors local hero, Travis Manion.
Iron Cross Athletics is an OFFICIAL host of this year’s workout. If you choose to register via the ICA Fundraiser Page, a t-shirt is included with your donation.
While the workout can look intimidating, there are many ways to scale (half Manion, Partner Manion, etc.) A coach will help you choose the best option for you.
“Manion”
7 rounds for time of:
The Manion Foundation (TMF) has a RUCK option as well! (Weighted ruck in place of the 400m run.) If you choose this option, you will also receive a patch from TMF.
For more information on Travis & the Manion Foundation, click HERE.
To register & donate for the ICA Manion Event, click HERE.
As many of you know, we have two AEDs at ICA, and the more people we have trained to use them, the better chance of survival for someone in sudden cardiac arrest. This exact medical emergency happened at ICA last fall, and thanks to several members and coaches who were CPR/AED certified, we were fortunate to have a positive outcome. After the event, we had several people reach out asking if we could hold a course at ICA because, well, the more people who have this training, the better!
We are supremely grateful to Shiloh Kramer, MSN-HSAD, RN, NREMT-P, who is offering her instructor services for free! (And thank you to ICA member Becky Fulmer for connecting us!) There is a $33 fee for the training that will go to the American Heart Association for your CPR/AED certification card, which will be emailed to you following the course and will be valid for 2 years.
What: American Heart Association CPR/AED certification course
When: Saturday, April 19 from 11:30 am to 1:30 pm
Where: Iron Cross Athletics
Who: ICA members and coaches*
Cost: $33
Sign up: Via the Events Tab on the ICA app; direct link here.
*Space is limited to 24 attendees. If you have a friend or family member who wants to attend and is not an ICA member, they are welcome to sign up after April 5, to allow first priority to our membership.
The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest and most inclusive fitness competition on Earth and a celebration of our CrossFit community! It’s 3 weeks long, with one “test” per week, beginning on Feb 27, 2025.
At ICA, the Open is one of the most fun times of the year, featuring an intramural competition for all registered athletes as well as “Friday Night Lights.” (Details below.) It’s a great way to connect with our community and celebrate our collective fitness!
Last year we had 98 athletes participate – can you help us get to 100 this year?!?
The Open is for everyone! For some, the CrossFit Games season is complete after 3 weeks of the Open and is a standalone yearly endeavor. For an elite few, the Open serves as the first qualifying round for the 2025 CrossFit Games season. Here is how the Open feeds into later stages of the CrossFit Games season:
Every athlete who registers for the Open will get placed into a division based on age and gender:
Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:
If you are a member at ICA, participating in the Open is easy! We run the Open Workout as the Daily WOD every Friday. We run 2 heats per class, so everyone has a counter/judge. All you need to do is:
On Fridays during the Open, we hold all regular classes through the 4pm. Starting at 5pm, we turn up the energy, blast the music, and throw down with our ICA Fit Fam at “Friday Night Lights.” This fun and festive atmosphere is a great way to complete the Open workouts. Rather than a coach-led class, we run heats of the Open workout every 20-30 minutes until everyone has finished. Even if you complete the workout earlier in the day, we encourage you to come back to the gym from 5-7pm to cheer on your friends!
One of the most fun aspects of the Open is that every registered athlete gets assigned to one of our in-house Open teams. Teams are led by ICA coaches, who will be your guides for the Open. You’ll earn points for your team just by showing up and completing the workout. The higher you place, the more points you’ll earn. We’ll also give out spirit awards each week for a chance to earn your team even more points!
To get assigned to an in-house intramural team, you MUST officially register for the Open by Friday Feb. 21 and pick CrossFit Phoenixville as your affiliate!
New this year, CrossFit HQ is offering two new competitions that will be available exclusively to athletes who completed the Open:
On Mon Jan 20, we will have a delayed opening due to the winter weather and anticipated slippery road conditions. We will open at 9:00am with a normal schedule for the remainder of the day:
Daily WODs
Teen & Youth
Open Gym
We’ll add a 10:00am if the 9:00 and 9:30 fill. Please only sign up for a class if you’re sure you can attend (car cleared off and roads looking passable). Thank you for your understanding and cooperation!
It is that time of the year again – the season of re-committing, resolutions and goal setting! Across our 2025 goals cards, many of you have a pull-up goal. Some are looking for strict, some for kipping, others butterfly. Regardless of your goal, we have a plan to help you get there!
Starting 2/10, we’re kicking off an 8-week strict pull-up program. This program involves a weekly progression of strict pull-ups (banded, unassisted, or weighted, depending on your starting point). On Day 1 of each week, we’ll post that week’s pull-up rep scheme, and the work should be completed 3-4 days per week (independently / outside of class). Participants should expect to commit ~20 minutes a day, 3-4 days per week, for 8 weeks.
Celeste will hold a 30-minute mini-clinic on Saturday 2/8 @ 11 am, to introduce the program, test your baseline strict pull-up (10 RM), and get you set up with your 8-week progression. If members attended the mini-clinic last year, there is no need to re-attend the strict pull-up day as it will cover the same information.
If you want to improve your strict pull-up capacity, this program is not to be missed! The gainz are real!
In April (date TBD), Celeste will host a 1-hour kipping pull-up clinic. We’ll cover the traditional kip as well as the butterfly kip, helping you develop proficiency and efficiency in these movements.
We strongly recommend that athletes have an unassisted, strict pull-up before starting to learn the kip. (Although it’s not a die-hard prerequisite for attending the kipping clinic.) If you’re still working toward a strict pull-up, we encourage you to complete our supplemental “Upper Body Pulling Strength” program. This program is available on the ICA app year-round! There are 15 total workouts aimed at helping you build strength and stability. Expect to spend ~30 minutes a day, 3 days/week, for 5 weeks. This program can be completed concurrent with the 8-week strict pull-up program, if desired.
All of these pull-up programs are FREE for ICA members!
***UPDATE***: We’re opening ICA for Open Gym hours from 3:00 to 7:00 pm. We’ll make the final call on Teen/Youth classes by 5:00 pm.
Given the winter weather forecast (snow expected throughout the morning), classes are canceled for Monday, Jan 6. We’ll assess road conditions and open up for Open Gym when/if it looks safe to do so. Keep your eye on the blog, the Social tab of our app, and/or our ICA Community Facebook group for updates. Today’s previously programmed WOD, Fight Gone Bad, has been moved to Friday!
At-home WOD recommendations!
Attention all walking, hiking, rucking, and outdoor-loving ICA athletes! We’re putting together a team for UltraTrek Bear Mountain on 4/6/25, and we’d love to have you join us! It’s a walking and rucking endurance challenge with 7, 14, 21, and 28-mile race options. The course utilizes a scenic, 7-mile loop, up and down the trails of the Bear Creek ski mountain. Participants will journey through varied terrain – paved, gravel, dirt, and rocky paths – and elevation up to 1,000 feet to push their mental and physical capabilities.
Aid stations with snacks/beverages and restrooms will be available every 2.5 miles of the course, making the event beginner friendly. Seasoned vets can level up the experience and earn extra swag by adding a 20- or 35-pound pack or weighted vest.
The event kicks off at 7am, and athletes will have 10 hours to complete the course. Finishers will receive a custom t-shirt, patch, premium canvas tote bag, and refreshments and food after the race. Cost varies based on your distance: $64 for 7-miles up to $124 for the full 28-mile challenge.
If you want in, register through the website linked above and be sure to write in “Iron Cross Athletics” as your team! Reach out to Nikki Warnek, Dave Boelker, or Dennis Mooney with questions – and to let us know you registered!
Ring Muscle-Up Clinic
Are you ready to conquer the ring muscle-up? Whether you’re aiming for your first one or refining your technique, this clinic is for you!
When: Friday, January 17th
Time: 6:00–7:00 PM
Where: ICA- Main Room
This clinic is open to all skill levels—whether you’re just starting or fine-tuning your technique, you’ll leave with actionable steps to improve.
Spaces are limited, and the cost is FREE, so sign up today! Please reach out to Coach Ricky with any questions.
Let’s make 2025 the year you master the muscle-up! 
The gym’s hours will be modified between Dec 23 and January 1st! You can see our schedule below:
Monday, December 23rd:
Tuesday, December 24th:
Wednesday, December 25th:
Thursday, December 26th:
Friday, December 27th:
Saturday, December 28th: Regular schedule
Sunday, December 29th: Regular schedule
Monday, December 30th:
Tuesday, December 31st:
Wednesday, January 1st:
Thanksgiving is barely behind us, but we’re already planning for our next tradition that you don’t want to miss! Join us on Saturday, December 21, 2024, for our annual “12 Days of ICA” WOD! In lieu of regular classes, we’ll run heats all morning long, starting at 6:40am and ending around 11:00am. Read below for details!
“12 Days of ICA”
WOD Notes: You do the workout like you sing the song – each round starts with a new movement and then you work backwards through the numbers below it. For example:
The full workout takes up to an hour. A popular scale is to perform only the even rounds (2, 4, 6, 8, 10, 12) – once you start the round, you still complete ALL the movements (even & odd) beneath it. This modification effectively cuts the workout in half but allows you to complete each station.
Schedule Notes: We run this workout in heats (not a coach-led class), kicking off a heat every 20 minutes. The time you sign up for is the time your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. A coach will be available to help you get ready and answer any questions you may have.
Registration: This workout is FREE for ICA members. Our system will deduct a session when you register, but it will be returned once the coach checks you in. Our typical late cancel / no show policy applies. (12-hour cancellation)
PS – Wear your most festive holiday outfits and ugly sweaters to fill the gym with holiday cheer!
We’re bringing back our winter trail series! Instead of letting old man winter get you down, let’s take it on head-first! On Sunday mornings we’ll meet up at the Schuylkill Canal Park’s Lock 60 Recreation Area at 10:15am where we’ll split into 2 running groups (faster & slower) and occasionally, a hiking group. The hike is 2-3 miles and the run is 4-6. All ages and running abilities are encouraged to join us!! (Kids too!) This trail series is FREE for all participants, including non-ICA members. Sign up in Push Press for training runs so we know who to expect!
For extra motivation, consider registering with a regular group of ICA trail racers for one or more of the Pretzel City Sports’ Trail Races, which these runs will prepare you for: Dirty Bird 15K/30K (Dec 15), Chilly Cheeks (Jan 19) and/or Ugly Mudder (Feb 23). They’re lots of fun and a great mid-winter challenge. Reach out to our fearless trail leaders with questions: Coach Dave, Bob Brown and Erin!
We’re placing a group order for our all-time favorite ICA hoodie! The last time we ordered this design was 5 years ago, and we’ve had several requests for a re-order!
Place your order by Dec 6; delivery to ICA guaranteed by Dec 20: ORDER HOODIE HERE!
***UPDATE*** We added a crewneck option. Same dates apply! ORDER CREWNECK HERE!
On Thursday, Nov. 28th, ICA will be OPEN and bustling with energy as we complete our annual tradition of “The Firebird!” It’s one of our favorite days of the year!
This class is free for ICA members. Registration is open!
“The Firebird”
Complete 5 rounds for time of:
“The Firebird Express”
Complete 5 rounds for time of:
To accommodate as many athletes as possible, we run this workout a differently than most daily WODs. It is not a coach-led class. Instead, we kick off heats every 30 minutes from 7-10am. (Hard cap to finish the WOD is 11am). Equipment for the workout will be set up around the Main room and shared between all athletes.
When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up. We’ll have a coach available in the North room to answer questions and help you figure out modifications.
“The Firebird” is a long workout (40-60 min), so if you’re looking for something more reasonable, consider “The Firebird Express” (20-30 min)..
Other Thanksgiving Schedule Changes:
Please join our ICA family in celebrating Reese & John’s Games success!
Appetizers will be served in addition to a cash bar. Looking forward to celebrating THE FITTEST TEEN ON EARTH with you!
The time has come for our annual ROWvember challenge which officially kicks off on Friday, November 1st!
For those that haven’t heard, ROWvember is a fun and free challenge we hold each year to help you up your conditioning and rowing game.
This year’s challenge features twelve rowing-based workouts, each lasting ~15 to 30 minutes. The workouts will be posted on the Aerobic Capacity track in PushPress throughout November. There’s no requirement to complete them on the day they’re posted; just make sure to log your results in the ICA app on the correct date before the deadline (Monday, December 2nd) so we can track who completed them.
You can tackle the workouts during Open Gym, outside in the parking lot (weather permitting and if classes aren’t using the rowers), or at home if you have access to a rower.
Complete and log all 12 workouts to earn a sweet prize! Let’s make this the best ROWvember yet! If you have any questions, please direct them to Coach Ricky.
To help you along your ROWvember adventure, Coach Ricky is holding a free rowing clinic on Friday, Nov 8 from 5:00 to 6:00 pm. Whether you’re looking to sharpen your mechanics, boost efficiency, or just get more out of your rowing sessions, this clinic will have you covered. We’ll break down the essentials and get you moving with precision.
Bonus: We’ll wrap up with one of our ROWvember workouts so you can put everything you’ve learned into action right away. Expect to sweat, have fun, and improve your performance!
Date: Friday, Nov. 8th
Time: 5-6 PM
Location: North Room
Sign up in PushPress today! Space is limited.
The Phoenixville Bed Races are upon us once again! Save the date of Nov. 2 to come out, cheer on the ICA team, and donate to a good cause! Details below:
What the…? The bed races are an annual fundraiser and Phoenixville tradition in which local groups (businesses, teams, friends, etc.) dress in crazy costumes and race beds on wheels down Third Avenue in Reeves Park to raise funds for two local nonprofits that provide shelter for the homeless. Beds are eligible for the three top prizes of Fastest Bed, Best Team Theme, and Most Funds Raised. The day includes the races, kids’ activities, music, great food, and community! For more details on the race and the organizations involved, click here.
Where and when is this awesomeness? This year the race will take place on Saturday, November 2th. Voting for best bed starts at 11:00 am, races start at 12:00, and the event usually wraps up around 2:00 pm. The race takes place at 3rd avenue, along Reeve’s Park.
How can I participate? First thing – we need 4 pushers, 1 driver, and 1-2 alternates. We’ll have try-outs to seek out ICA’s fast pushers! A few requirements:
How else can I get involved? Show up on race day wearing your ICA gear and cheer on our team! If you are able, we’d greatly appreciate donations or your help spreading the word and fundraising: ICA Fundraising Page
💪Join us Saturday, September 28, 2024, for the Peggy Berman Memorial Pull-up Challenge!
Peggy was an ICA member from 2012-2016 and mom to current member Sam. The challenge was created in her honor after her tragic passing in 2020. You can read more about Peggy and the inspiration for her namesake challenge here: Peggy Berman Memorial Pull-up Challenge.
💪The goal of the challenge is to complete 50 strict pull-ups in 30 minutes, just like Peggy did on her 50th birthday.
If you’re 50+ years old and complete the challenge Rx, you’ll get your name added to the wooden plaque. Even if you’re under 50, or you need scale the workout (banded pull-ups, ring rows, etc.), please join us for this fun event to celebrate and honor Peggy.
💪New this year
It’s that time of year again…our annual ICA nutrition challenge is almost here! Below is some info on the structure of the challenge and some frequently asked questions on the basics:
Q: What is the nutrition challenge?
A. The focus of our nutrition coaching at ICA is to help you provide you with the information you need to create long-term success for your health & fitness goals through sustainable habits. The challenge is no different! You’ll goal set one-on-one with a coach, establish a plan for what you want to accomplish, and then work together with the coaches and community over 6 weeks to get you closer to your goals.
Q: Is this a weight loss challenge?
A: No, this challenge focuses on your goals as an individual. Some will want to gain weight in the form of lean muscle, some will want to decrease body fat or improve performance in the gym. Some people will just want to feel better – and these are all great goals for the challenge!
Our nutrition coaches strive to help you on your health & wellness journey. Most often we will focus on body composition, not weight. Weight is one of many metrics we use to measure success.
Q: What do I have to give up/restrict/limit/forego to participate?
A. There are foundational pillars of nutrition that help create success. We will help you to focus on the ‘do’s’ of nutrition rather than the ‘don’ts’ throughout the challenge. There are no rules in place that create restriction (i.e., no sugar, no carbs, no booze, etc).
Will limiting or emitting some less-healthy options from your diet help? Sure. But we would rather help you implement sustainable habits you are ready & willing to stick to long after the challenge ends.
Q: Do I have to weigh & measure all my food? What about counting macros and tracking food?
A. There is no requirement to weigh and measure food or count macros for the challenge. These are tools we use to gain the most data in this process. The more specific you are with your intake, the more specific your results will be. You’ll have a chance to sit with a coach and explore your options that are best for YOU!
If you still have any questions, you can direct them to Coach Ricky, Coach Karen, or Coach Aileen. If you’re still on the fence, this is your sign to take the plunge & sign up!
**9/11 update – Teams & Heats posted HERE!**
31Heroes 2023
13 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.
In teams of 4, complete as many reps as possible in 31 minutes of:
WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb. (It’s also okay to not count reps and just go hard for 31 minutes – that’s what most teams do!)
All team members share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or power clean instead.
Every year since 2011 we’ve been among the top fundraisers in the WORLD for the 31Heroes organization. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:
While donations of any amount are appreciated, you are not required to make a donation in order to work out with us on September 15!
ICA members: Register via the members app under the Events tab. (Schedule–>Events). Cost is free!
Guests: We love having guests at this event! If you simply want to spectate and cheer, you do not need to register. If you want to participate in the WOD, please register here and then email us at ironcrossathletics@gmail.com with your preferred level (1, 2, 3 or 4).
ONLINE REGISTRATION CLOSES SEPTEMBER 8 to give us time finalize heats and teams!
**9/11 update – Teams & Heats posted HERE!**
We will release heat assignments a few days before the event. If you have a specific heat request, please note that on the Level Sign Up Sheets. We will do our best to accommodate, but we cannot promise specific heat times!
The parking lot will be closed for athlete and spectator safety. Please park along Jefferson Street, on the northeast side of the building, or across Bridge Street at the Oakwood Apartments.
Bring your canopies, folding chairs, and yard games to create a “tent city” in the parking lot! During the event, we’ll have water and snacks available for participants. Around 11:45 we’ll serve up some wings and pizza. Please bring snacks, food, desserts, and beverages to share… including cold, adult beverages if desired!
Remember that our annual 31Heroes event is a fundraiser, not a competition. The focus of the day is honoring the 31Heroes, enjoying a grueling workout with 100+ of your closest friends, and celebrating our incredible community of fitness!
Thank you for your support of the 31Heroes! We can’t wait to workout, fundraise, and celebrate with you all!
On 9/1/24, we’re starting our annual powerlifting cycle. Powerlifting consists of the “big three” lifts: back squat, bench press, and deadlift. Throughout September & October we’ll focus our strength days on these lifts.
The 9-week cycle will culminate with the “Powerlifting Total” on SUNDAY NOVEMBER 3. Classes will be 90-minutes long, and we’ll increase the attendance caps so people can partner up with a lifting buddy. You’ll have 3 attempts at each lift to establish a 1 rep max. Your total will be the sum of your back squat + bench press + deadlift.
Athletes can choose whether to sumo deadlift or conventional deadlift – pick whichever one you’re most comfortable with and train that version over the next 2 months!
Let’s get strong, ICA!
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It’s time for another ICA meat order! Some of you may not know that we have a good relationship with a small family run farm in rural Lancaster called Rineer Family Farms. Three to five times a year we place an order through Daryl (the farmer) for beef, chicken and pork. Usually 2 weeks to a month later, it is delivered to the gym packaged and frozen. The delay is because when we order the meat, the animals are still walking around a field living it up. This means we get fresh high quality meat at prices typically lower than equivalent meat bought at the grocery store. In addition to that we get to support a small farmer doing what he loves!
Beef: 1/8th cow is about 50# with about half ground beef, half steaks/roasts etc = $475
Pork: 1/2 hog is about 60# with sausage, hams, ground pork, loins and bacon = $395
Chicken: about 40# of chicken with a few whole chickens, some breasts, wings, thighs and usually a smoked chicken (delicious) = $215
If you are interested, you can fill out your info here. Please have your order in by Friday, August 16 at 8:00 pm.
It’s a test of sheer mental fortitude and a rite of passage for ICA members. More importantly, it’s a chance to prove to yourself what you’re made of!
This year, we’re running it as a “bonus” workout – FREE for ICA members and guests. It will take place in the North Room with two heat times – 9:10 and 9:30. Please warm up on your own before the heat start time, and plan to attend both heats so you can workout at one and count for a friend at the other.
If you’re unsure whether you can complete 200 burpees, we have options! Our recommended approach is:
See you Saturday, ICA!!!
Mark your calendars for ICA’s free community workouts on Bridge Street this summer!
We’re thrilled to be a part of Phoenixville’s “Inside Out” iniative for the third summer in a row.
Free community workouts will be held at the parking lot across from Molly Maguires on the following Sunday’s this summer:
For whom are these classes intended? Anyone (age 13 to 100) who wants to have an energetic start to their Sunday morning and perhaps get a little fitter.
What should I bring? It would be a great idea to bring a cold drink, a friend and a smile.
How awesome of a time will I have if I show up? Great question; I’m glad you asked. Intensely awesome!
If you’ve never been to ICA before, you can click HERE to fill out a waiver and book the class so we know you’re coming.
If you have any questions, reach out to John at info@ica-strong.com.
On Memorial Day, we’ll tackle the hero workout “Murph” in honor of the men and women who have died serving our country in the U.S. Armed Forces. This is an annual tradition at ICA and CrossFit gyms around the country. It’s a free workout for ICA members (will not count toward your class totals).
“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS. This workout was created by Murphy and was one of his favorites; he used it for his own training and named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.
On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.
“Body Armor” aka “MURPH”
Complete for time:
Wear a 20/14# weight vest.
WOD Notes:
Scaling Options:
Schedule Notes:
This is a free workout for ICA members (will not count toward your class totals). However, the no-show / late cancellation policy does apply. Thank you for your understanding and cooperation!
There are many reasons for the switch, but the two big ones are:
👉 SugarWOD has been increasingly unreliable and glitchy in recent months.
👉 You’ll now have the ability to book classes, manage your account, and log results in 1 app!
⭐ How will I log results? Do I need to download a new app? ⭐
There are 3 options:
1) Our #1 recommendation is you replace your PushPress Members app with our new, custom ICA app (powered by PushPress). It has all the functions of the Members app but has some ICA specific themes. Plus, you can have our sick logo on your phone! Download ICA app for iPhone HERE. Download ICA app for Android HERE
2) You can keep using your current PushPress Members app. You’ll be able to log your results in the “workouts” section.
3) If you love collecting as many apps as possible (AMAAP), you can download PushPress Train, which is PushPress’s app specifically designed for results tracking. It has a user-friendly interface, and logging results here will automatically sync them with the members app (and vice versa).
⭐ What will happen to all the results I’ve logged in SugarWOD? ⭐
You can export your workout history from SugarWOD to PushPress by following this VIDEO. This will put all of your logged workouts in the new app but will not automatically link them to the appropriate benchmarks. We recommend that you take some time to manually link the benchmarks you care about! (Reach out to us if you have trouble, but it seems fairly user friendly.)
⭐ If I stop my membership, will I lose access to all my results? ⭐
Nope! You can use the PushPress Train app to see your old results and manually enter future workouts. You will lose access to view ICA’s daily workouts.
🚨New Track Alert🚨
Hopefully you already know about the various programming “tracks” that we offer. This includes:
These tracks are free for all ICA members and can be used for supplemental training or to get ideas for what to do if you find yourself at open gym.
We’re excited to announce the addition of a new track!! The new track you’ll find on the app will be labeled “Train with Reese”. This track is the extra training that Reese performs each day. We’re making it available to the entire gym so you can use it as supplemental training, especially for folks interested in competing.
There are two important things to note as you peruse that track:
To access our supplemental tracks, go to the Workouts tab of the app (ICA app, Members app, or Train app) and use the drop-down at the top of the page.
Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, equipment, and coaching expertise. We implement a once-per-year rate increase to help us offset inflation, pay our coaches fairly and competitively for the amazing work they do, and ensure we continue to deliver a top-notch experience for you and future ICA athletes.
Our 2024 rates will go into effect on June 1 and reflect a ~3% increase over 2023 rates:
Adult Monthly Memberships
Teen & Youth Monthly Memberships
Personal Training
Nutrition Services (refer to Other Services webpage for details on each phase)
Drop-in Rates
These rates reflect a ~3% increase over 2023 rates. Please reach out to us with any questions or concerns. Thank you!
CrossFit is medicine.
We know that. You know it. TrueMed believes it, too! So they created a company with the sole purpose of driving HSA/FSA spending to products that are scientifically proven to improve metabolic health (like CrossFit). By using your HSA/FSA funds for your gym membership, you can save 30% on average!
If you want to know more about TrueMed’s background, check out their website or read this article from TechCrunch.
If you have an HSA/FSA, don’t delay! Qualify for HSA/FSA spending using ICA’s custom link: HERE!
On Saturday April 27, we’re hosting the Manion WOD at ICA! This is a FREE community event that honors local hero, Travis Manion.
Iron Cross Athletics is an OFFICIAL host of this year’s workout. If you choose to register via the ICA Fundraiser Page, a t-shirt is included with your donation.
While the workout can look intimidating, there are many ways to scale (half Manion, Partner Manion, etc.) A coach will help you choose the best option for you.
“Manion”
7 rounds for time of:
The Manion Foundation (TMF) is introducing a RUCK option this year! (Weighted ruck in place of the 400m run.) If you choose this option, you will also receive a patch from TMF.
For more information on Travis & the Manion Foundation, click HERE.
To register & donate for the ICA Manion Event, click HERE.
If you would like a t-shirt in time for the WOD, you must register by April 12!
Power Yoga is back! We’re excited to announce a 6-week Power Yoga series this spring 🌞
When and Where?
The series, “Learn the Basics of Power Yoga,” will take place at ICA on Sundays from 11:15-12:00, from March 24 to April 28.
What will the classes cover?
Each class will teach a new sequence, and by the end of the 6 weeks, attendees will be able to do an entire 45-minute non-stop vinyasa power class. This class will be great for beginners, great for folks who haven’t practiced in a while, and great for experienced yogis to use as a way to advance their practice.
What is power yoga?
Vinyasa Power Yoga builds strength and mobility through whole-body movements, encouraging the body to move the way nature intended. Power yoga challenges your mind, empowering you to discover how strong you truly are.
What is the cost?
Classes are free for ICA members with an active membership. Non-ICA members are welcome and encouraged to attend as well! If you aren’t an ICA member, the cost is $10 at the door, payable to Jana.
Who is the instructor?
Jana Kent-Dewald is an experienced power yoga instructor who has taught at numerous studios in the local area. She previously taught classes at ICA (pre-COVID), and we are thrilled to get her back in-person for this limited series!
The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest and most inclusive fitness competition on Earth and a celebration of our CrossFit community! Participating in the Open will bring out the best of you, while you cheer on your peers and create unforgettable memories.
The Open is 3 weeks long, beginning on February 29, 2024. Every Thursday night for 3 weeks an Open workout will be posted to the Games website at 3:00pm EST. Registered athletes will have 4 days – until Monday at 8:00pm EST – to complete the workout and submit their scores.
The Open is for EVERYONE! Each Open workout has several versions, to encourage participation of all ages, abilities, and experience levels.
Athletes can switch back and forth between Rx’d, Scaled, and Foundations each week, based on the specific workout that is announced. Those who complete all 5 workouts Rx will be ranked against other Rx athletes.
If you are a member at ICA, participating in the Open is easy! We program the Open workout as our Daily WOD every Friday. All you have to do is:
Even if you don’t sign up for the Open, you are welcome and encouraged to attend Friday class and complete the workout as a normal Daily WOD!
On Friday evenings during the Open, we’ll turn up the energy, blast the music, and throw down with our ICA Fit Fam at “Friday Night Lights.” Starting at 5:00pm, we’ll run heats of the Open workout until everyone has finished. Even if you complete the workout earlier in the day, we encourage you to come back to the gym from 5-7pm to cheer for everyone! Each week we’ll have a “headliner heat.”
HEADLINER HEATS
Every registered athlete will get assigned to one of our in-house Open teams. Each team will be led by ICA coaches, who will be your guides for the Open. You’ll earn points for your team just by showing up and completing the workout. The higher you place, the more points you’ll earn. We’ll also give out spirit awards each week for a chance to earn your team even more points!
To get assigned to an in-house intramural team, you MUST officially register for the Open BY THURSDAY FEBRUARY 22 and pick CrossFit Phoenixville as your affiliate!
–> Click here to see the list of ICA athletes registered for the 2024 Open: View ICA Leaderboard on Games site
On the final night of the Open, March 15, join us for a “stink and drink” at ICA, to celebrate the end of the Open and our amazing ICA community. Bring your dinner, favorite drinks, and snacks and desserts to share!
Register HERE. Remember to choose CrossFit Phoenixville as your affiliate!
After the Open, the top 25% of athletes will be invited to participate in a 2nd level of competition, the Quarterfinals. This is a huge increase over last year, where only the top 10% were invited. We expect to have several athletes qualify for this level of competition. The Quarterfinals take place April 17-22.
After Quarterfinals, the very best individual athletes will qualify for semifinals. From there, the top 40 men and 40 women in the world will compete at the 2024 CrossFit Games in Fort Worth, Texas, from Aug. 8-11, to crown the Fittest on Earth.
For age-group athletes (teens and masters), the top 200 athletes from each age group will advance to the online Age-Group Semifinal (May 8-13) to determine who will advance to the CrossFit Games. As many of you know, Reese Littlewood has qualified for the Games the last 2 years, finishing 4th in the world for girls ages 14-15 in 2022 and 4th in the world for girls ages 16-17 in 2023. We can’t wait to see what this year has in store! After the online semifinals, the top 30 boys and 30 girls from the teenage divisions will advance to the Teenage CrossFit Games in Three Rivers, Michigan. Competition dates TBA.
Everyone who has been in the gym knows the top of the pull-up bar is hallowed ground. The view achieved here is something that has sparked countless hours in gyms and on tree branches the world over. It is seen by few and coveted by all. With 2024 upon us, Coach Celeste (who has done a pull-up or two in her day) has created a 12-week program to help you on your pull-up journey!
What is it? A 12-week pull-up program that breaks down as follows:
How much time will this take? Most of the work can be done in ~20 minutes before or after class. Please plan to do this work during open gym hours and be respectful of ongoing classes and/or personal training sessions.
Where can I see the programming? The whole program will be accessible in SugarWOD, listed under the Daily WOD on M/W/F.
When does all this muscle cultivation begin? January 8th!
How much does it cost? No monetary cost. Just 12 weeks of hard work!
Should I do it? Depends, see below:
Just in time for the holiday season, our favorite hats are back in stock, plus we’ve added a new style to the mix! All hats are $20. You can pay by cash or add your name to the store clipboard and we’ll charge you card on file. Get ’em while they’re hot!
We will have a modified schedule from December 25 – January 1. Check out the class and open gym hours below, and be sure to make time for fitness this holiday season! If you are an out-of-town CrossFit athlete and would like to drop in, please reach out to us at ironcrossathletics@gmail.com to reserve your spot. Merry Fitness to all!
Join us on Saturday, December 16, 2023, for our annual “12 Days of ICA” WOD! It’s another tradition that you don’t want to miss! In lieu of regular classes, we’ll run heats all morning long, starting at 7:00am and ending around 11:00am. Read below for details!
“12 Days of ICA”
You do the workout like you sing the song – each round starts with a new movement and then you work backwards through the numbers below it.
Similar to “The Firebird,” the gym will bet set up in stations with shared equipment. Also similar to The Firebird, we run this workout in heats (not a coach-led class). The time you sign up for is the time your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. There is no group warm up, but a coach will be available to help you get ready and answer any questions you may have.
The full workout takes up to an hour. A popular scale is to perform only the even rounds (2, 4, 6, 8, 10, 12.) Once you start the round, you still complete ALL the movements beneath it. This modification effectively cuts the workout in half but still allows you to complete each station.
PS – Wear your most festive holiday outfits and ugly sweaters to fill the gym with holiday cheer!
Instead of letting old man winter get you down, take it on headfirst! On Sunday mornings throughout the winter, we hold a trail run and hike series. A group of ICAers will meet up at Schuylkill Canal Park’s Lock 60 every Sunday at 10:15am. The run is usually 4-6 miles; some weeks there will be two groups of different speeds and other weeks we’ll stick as one big pack. Don’t worry, we never leave a runner behind! Most weeks we offer a hike option as well; the hike is~3 miles and kid friendly.
For extra motivation, consider registering for one or more of the Pretzel City Sports’ Trail Races, listed below. They’re lots of fun and a great mid-winter challenge. There will be no Lock 60 meet ups these weekends.
This trail series is FREE for all participants, including non-ICA members. Please sign up in Push Press so we know who to expect. (Also, so we know who to reach out to if we need to cancel for any reason.)
Thanks to Coach Dave and Erin for being our fearless trail leaders!
Join Coaches Ricky and Steve for an immersive Rowing Clinic on Friday, Nov. 17th from 5-6:15 PM! Enhance your rowing skills with guidance on sound mechanics, efficiency techniques, and a chance to elevate your performance and get a little sweating in!
Admission is $10. Sign up in PushPress!
On Thursday, Nov. 23rd, when most businesses are closed for the Thanksgiving holiday, ICA will be open and bustling with energy as we complete our annual tradition of “The Firebird!” It’s one of our favorite days of the year!
“The Firebird”
Complete 5 rounds for time of:
“The Firebird Express”
Complete 5 rounds for time of:
To accommodate as many athletes as possible, we run this workout a little differently than most daily WODs. It is not a coach-led class. Instead, we’ll kick off heats of 15 people every 30 minutes from 7-10am. (Hard cap to finish the WOD is 11am). When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up and get ready. Equipment will be set up around the room and shared between all athletes.
If you’re a newer athlete, seek out a coach when you arrive to go over any modifications and ask any questions you may have. We’ll have plenty of coaches and experienced athletes on hand to help out. “The Firebird” is a long workout (40-60 min), so if you’re looking for something more reasonable, consider “The Firebird Express” (20-30 min).
Other Thanksgiving Schedule Changes:
Our annual ROWvember challenge will be kicking off on Wednesday, November 1st!
This annual ICA challenge consists of twelve 10 to 30 minute, rowing based workouts that will be posted to the Aerobic Capacity track on SugarWOD during the month of November. Workouts do not need to be completed on the day they are posted as long as your results are recorded in SugarWOD on the proper day before the end of the month.
Workouts can be completed during Open Gym, out in the parking lot (weather permitting & if classes don’t need the rowers), or at home if you have a rower.
A sick prize will be awarded to any ICAer who completes and logs all 12 of the workouts!
For anyone interested, Coaches Ricky and Steve will be holding a rowing clinic on Friday, November 17th from 5:00 to 6:15 pm in the North Room (cost = $10). This is a great opportunity to dedicate time and effort toward refining your rowing technique under the watchful eye of a coach. You can sign up HERE to reserve your spot!
On Saturday, November 11, CrossFitters around the nation will join together to complete the hero workout “CHAD,” in honor of Navy SEAL Chad Wilkinson who died by suicide on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. The workout is being run to bring awareness to the epidemic of suicide, particularly among veterans, and to raise funds in support of the The Step Up Foundation and other veteran health initiatives.
At ICA, we’ll run one heat of the workout on Saturday, 11/11/23, at 11:00am. If you’d like to officially register with the Chad 1000x organization and buy a t-shirt or donate, you can do so HERE. You are welcome to complete the workout at ICA whether or not you officially register; but you do need to reserve your spot in class! (This is a free class / will not count toward class totals.)
“CHAD 1000X”
1,000 box step-ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Beginner – No rucksack. You pick the height of the step-ups.
2. Standard – 30#/20# rucksack. You pick the height of the step-ups.
3. Expert – 45# rucksack. Use 20″ box for step-ups.
WOD Notes: The above levels are copied from the official Chad 1000x website. When we programmed this on 4/16/2020 (COVID at-home WOD), we considered Rx to be a 45/35# backpack to 20/16″. We’ll again consider those weights/heights to be “Rx” for ICA. *BYO backpack/rucksack!*
This is a long workout, often taking more than an hour to complete. If you want to participate but don’t want to tackle 1000 step-ups on your own, consider doing the workout with a partner!
The Phoenixville Bed Races are upon us once again! Come out, cheer on the ICA team, and donate to a good cause. Details below:
What the…? The bed races are an annual fundraiser and Phoenixville tradition in which local groups (businesses, teams, friends, etc.) build a rolling bed and race against each other in a double-elimination competition. There are prizes for fastest bed, best theme, and most funds raised. The bed races raise funds and awareness for two local organizations that provide shelter for the homeless. For more details on the race and the organizations involved, click here.
Where and when is this awesomeness? This year the race will take place on Saturday, November 4th. Voting for best bed starts at 11:00 am, races start at 12:00, and the event usually wraps up around 2:00 pm. The race takes place at 3rd avenue, along Reeve’s Park.
How can I participate? First thing – we need pushers! Every bed needs 4 people to push it and 1 designated alternate in case of game day injury. Last year, the request was submitted by several ICAers to create an all-female team, and we love the idea. If you’re interested in pushing, check out the list of requirements below:
How else can I get involved? Show up on race day wearing your ICA gear and cheer on our team! If you are able, we’d greatly appreciate donations or your help spreading the word and fundraising. Link to our team page here.
The ICA Fall Nutrition Challenge is HERE!Summer has come and gone and now it’s time to refocus on the foundation of your health & fitness – nutrition.
This year, our challenge will kick off with a 90-minute panel-style nutrition seminar on Wednesday, October 4th 6:30-8pm in the North Room. Join your ICA nutrition coaches for an informational session on the basics of nutrition, a discussion of the specifics of the challenge, and a Q&A to conclude the session. This seminar is OPEN TO ALL Iron Cross Athletic members, regardless if they buy-into the challenge or not.
If you are up for the challenge, there is a $70 investment that includes:
2 InBody scans (before and after)
A weekly email with recipes, Q&A, and information to support your goals
A weekly group zoom call with a nutrition coach to celebrate your progress & address any pitfalls.
A private Facebook group for the 2023 Challenge participants for peer & coach support
Prizes for the top 3 participants
Results, Support, Accountability, and Healthy Habits
Challenge Timeline:
For ALL the details, and to REGISTER for the challenge, click the link below or scan the QR code on the posters at the gym. Let’s get healthier & fitter together this Fall!
We invite you to join us this Saturday, September 23, 2023, for the Peggy Berman Memorial Pull-up Challenge! We’ll meet up around 11:15 AM and kick off shortly thereafter.
We introduced this challenge 2 years ago in honor of Peggy, an ICA member from 2012-2016. You can read more details about Peggy and the inspiration for the challenge here: Peggy Berman Memorial Pull-up Challenge.
The goal of the challenge is to complete 50 strict pull-ups in 30 minutes. If you’re 50+ years old and complete the challenge Rx, you can get your name added to the wooden plaque in the gym.
Even if you are under 50, or you need scale the workout (banded pull-ups, ring rows, etc), please join us for this fun event to celebrate and honor Peggy. In 2021 we had several folks treat it as an AMRAP of pull-ups in 30 minutes… for those looking for an extra challenge!
This is a FREE community event! Please register in Push Press so we know how many to expect.
If you can’t make it on 9/23, don’t worry; this is an on-going challenge that you can complete any time. (Video evidence or coach observation will be required to get on the plaque.)
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 – an old boy scout camp turned cabin community at the base of the Appalachian Trail. At the top of the mountain is a beautiful spring-fed swimming hole with 2 rope swings and invigorating temperatures! A bit further on the trail is a boulder field and a lookout.
We don’t have much planned beyond showing up, running or hiking and maybe (definitely) a swim. Here are a few details we’ve pinned down:
Is it a test of conditioning and muscle endurance? Sure is. Is it a test of sheer mental fortitude? Abso-freaking-lutely!
We’re offering 3 class times: 8, 9, 10am. We’re doubling the class caps to triple the energy!!! Everyone will have a counter/cheerer to help get you through.
If you’re unsure whether you can complete 200 burpees, come in any way! A good approach would be:
See you Saturday, ICA!!!
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 hitting “refresh” until the post went live, eager to find out what the next day’s workout would be. But things have changed, and the blog isn’t getting the traffic it used to. First, we started using SugarWOD to track our daily WODs. Then, we began posting our workouts a week in advance (view them here). The end result is that the nightly blog posts aren’t being read anymore, and all the great info and announcements we share on the blog aren’t making it to your eyes and ears!
Starting August 30, 2023, we’re discontinuing the nightly blog post. Daily WODs will be shared via the SugarWOD app, with important reminders and announcements listed at the top, under the daily photo.
What will happen to the blog?
Announcements that require lengthier descriptions will still get posted to the blog. We’ll include a high-level announcement in SugarWOD and a link back to the pertinent blog post. Also, for anyone who prefers to use the website, there’s now a blue “WOD” button at the bottom of each page that you can click on to view the daily WOD (via a SugarWOD plug-in).
But I don’t use SugarWOD! How can I stay in-the-loop on ICA announcements?
We strongly encourage every member to download the SugarWOD app and use it to track your results! It will help you and our coaching staff to track your progress over time. However, another great resource is our ICA Members Community Facebook page – if you’re on social media but haven’t joined our group page, please do!
Workout of the Day
Complete for time:
Time cap: 25 min
WOD Notes: To keep this chipper moving, try to finish each movement in 3 minutes with a 4-min hard cap. We’ll have plenty of modification options for the gymnastics movements, so don’t let them scare you! For the barbell movements, pick a weight that will let you do sets of at least 10 reps.
Workout of the Day
“Sage”
AMRAP in 20 minutes of:
WOD Notes: This is Sage’s birthday workout and an annual ICA benchmark! The power clean and jerk is likely going to be dropped each rep, but there should be no risk of failure. Ideally the early rounds will take ~2 minutes and the later rounds should stay below 4.
Community Notes: Happy birthday Ron S, Arvind, and Sage!
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 more powerlifting. (Don’t worry, Olympic lifting won’t go away completely!)
The 9-week cycle will culminate with the “Powerlifting Total” on Saturday Nov. 4 SUNDAY, NOV. 5. On that day, classes will be 90-minutes long, and we’ll increase the attendance caps so people can partner up with a lifting buddy. You’ll have 3 attempts at each lift to establish a 1 rep max. Your total will be the sum of your back squat + bench press + deadlift. (Athletes can choose whether to sumo deadlift or conventional deadlift – either counts!)
Let’s get strong, ICA!
Workout of the Day
EMOM for 20 minutes of:
WOD Notes: A couple of weeks ago we learned the dumbbell split snatch. Today you get to learn the barbell version! Start light to hone in your technique, then gradually build in weight across the 20 minutes.
Community Notes: Happy birthday Coach Tanya!
Workout of the Day
“31 Heroes – Workout to Remember”
AMRAP in 31 minutes:
WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes.
Level Options: All team members will share a sandbag, thruster bar, and box:
Questions & Answers
What if my team’s barbell is too heavy for me?
What if my team has more (or less than) 4 people?
What heat am I in?
What time should I arrive?
What else do I need to know?
Remember that 31Heroes is a fundraiser and community celebration – not a competition. There are no judges and keeping score is optional. The focus of the day is honoring the 31Heroes and celebrating our incredible community of fitness!!
Workout of the Day
Complete 0:40 work, 0:20 rest, of:
Rest 1 minute and repeat for 3 rounds.
WOD Notes: It’s the day before 31Heroes, pick your intensity based on how you feel heading into tomorrow’s WOD! Score is total reps completed across all 3 rounds. (It could also be a great day to not keep track of reps… Just go hard, breathe heavy, sweat a bunch, and get jacked up for 31Heroes!)
Community Notes: Happy birthday Saritha M, Monica W, and Bill L!
Workout of the Day
Complete AMRAP in 8 minutes of:
Rest 4 minutes. Repeat.
WOD Notes: Go hard in the first 8 minute AMRAP, then try to match or beat your score in the 2nd go round!
Community Notes: Happy birthday Shawn C!
Workout of the Day
Front squat 4-4-4-4-4-4
Then 3 rounds NFT of:
Use a 53/35# KB for all 3 movements.
WOD Notes: Today we’ll work up to a heavy 4 rep front squat. If you know your 1 rep max, start around 65% and work up to 85-90%.
Workout of the Day
Complete 4 rounds for time of:
Time cap: 24 minutes
WOD Notes: Let’s hold ourselves accountable to perfect push-ups today! If you want to go Rx, elevate each hand on a 25# plate and put an abmat directly between the plates. Make sure your chest contacts the abmat each rep. If you know 160 push-ups isn’t do-able, reduce the number (20-30 per round) or set up a bar on the rig and perform elevated push-ups.
Community Notes: Happy birthday Jazmin L!
Workout of the Day
Complete 21-15-9 reps for time of:
Time cap: 15 minutes
WOD Notes: This workout is meant to be short and fast! The deadlifts should be 1-2 sets per round. Box jumps are taller than normal but something you feel confident with. We expect the fastest will finish this the 6-7 minute range; there is a 15 minute time cap.
Community Notes: Happy birthday J-Rod, Rob R, and Leda!
Workout of the Day
Push press 5-3-3-2-1-1-1
Then Tabata dumbbell push presses (~25% 1RM, alternate arms each round)
WOD Notes: In part 1 we’ll establish a 1 rep max push press. Part 2 is a 4-minute cash-out called a Tabata. It’s 8 rounds of 20 seconds of work and 10 seconds of rest. Use a DB that’s approximately 25% of today’s 1RM. Alternate arms each round and record total DB push press performed across all 8 rounds.
31Heroes Notes: Please take a look at the draft heat schedule and email us ASAP if you see an error with your team or if you need a different heat time. For the procrastinators out there… we can accommodate a few more athletes! Several teams have “OPEN” spots listed, and we even have room for a few full teams. Hit us up by Tuesday night if you want in!
Workout of the Day
Complete 5 rounds, each for time, of:
Start a new round every 5 minutes.
WOD Notes: Don’t cherry pick just because it has burpees! Our annual 200 burpees WOD is coming soon; today will help you prepare! Each round will have a hard cap at 3:30, but try to finish closer to the 2:30-3:00 range, especially for the first few rounds.
Community Notes: Happy birthday Ray F!
Workout of the Day
Complete for time:
Time cap: 20 minutes
WOD Notes: Guaranteed to toast your legs and leave you sore tomorrow, so choose your weight wisely! If you know your 1 rep max back squat, do not exceed 65% of that number. It should be heavy, but you should be able to finish the 30 squats in 3-6 sets (no singles)!
Community Notes: Happy birthday Marie S!
Workout of the Day
Banded deadlift 10×3
Then complete NFT:
WOD Notes: Today’s focus is on fast, explosive deadlifts. The weight on your bar should be ~50% of your 1RM. The band you select will vary based on your strength and height. General guidance: Red band for 1RM deadlift <150 lb; Black band for 1RM deadlift 150-250 lb; Purple band for 1RM deadlift 250-350 lb; Green band for 1RM deadlift, 350+. Shorter athletes want to go up a band color; taller athletes may want to go down a band color.
Community Notes: Happy birthday Coach Zhu & Tracy M!
Workout of the Day
Complete AMRAP in 18 minutes of:
WOD Notes: Aim for even splits today (i.e., make each round the same length). Start out slower than you think you need to and break the movements into manageable sets. Shoot for 1-3 sets per movement and minimize downtime!
Community Notes: Happy birthday Karen B!
Workout of the Day
Complete 5 rounds for time of:
Time cap: 20 minutes
WOD Notes: This workout doesn’t have a ton of reps, but each rep will take a lot of effort! Be sure to pick scales that challenge you. If you end up flying through the workout, add a couple extra rounds while the rest of the class finishes!
Workout of the Day
Bench press 5×5 (75-80%)
Then complete 3 sets NFT of:
WOD Notes: The bench presses are intended to be performed “across,” meaning you use the same weight for all 5 sets. Traditionally a 5×5 is performed at 75% of your 1 rep max.
Community Notes: Happy birthday Caden R & Becky F!
Workout of the Day
With a partner, one person working at a time, complete an AMRAP in 24 minutes of:
WOD Notes: Divide the work any way you want. You can take turns running the 400’s, or split each round into 2x200m. (Same concept for the row; divide as desired.) For the DU, in order to go Rx today you should be able to string sets of 25-50. If that’s not doable, scale back the reps or sub 2x single unders. For those who can’t jump at all, sub 5 slam balls = 20 DUs. Each round of DU should take 3 minutes or less.
Community Notes: Happy birthday Alexa T!
Workout of the Day
Take 12 minutes to find your heaviest DB split snatch (each arm).
Then “Final Positions”
Complete for time:
WOD Notes: Today we get to test out the final workout from the 16-17 age group at the 2023 CrossFit Games! It’s meant to be quick (sub 10-minutes). Both movements are high skill, so we’ll have plenty of scaling options. The 20 bar muscle ups can be scaled to jumping bar muscle ups, pull-ups, or a pull-up/push-up combo. If you’re not comfortable with the DB squat snatch, sub split snatches. We’ll take the first part of class to learn the DB split snatch technique and work up to something heavy!
Workout of the Day
Take 10 sets to build to a heavy single of the following complex:
WOD Notes: Programming Credit: CrossFit main page on 7/28/23. Experienced athletes can go as heavy as possible for this complex. Newer athletes can use this workout as an opportunity to drill the movements.
Workout of the Day
Complete each round for time of:
At the 0 minute mark on the clock, begin round 1:
At the 9 minute mark on the clock, begin round 2:
At the 16 minute mark on the clock, begin round 3:
At the 22 minute mark on the clock, begin round 4:
At the 27 minute mark on the clock, begin round 5:
WOD Notes: Each interval gets shorter, so increase intensity as you go! Choose a kettlebell that lets you complete the set of 50 in no more than 3 sets. Bonus points if you can go unbroken! There’s a time cap for each round plus an additional 2 minutes of guaranteed rest. Time caps: 7 min / 5 min / 4 min / 3 min / 2 min.
Community Notes: Happy birthday Steph M & Dave L!
Workout of the Day
“Nancy”
Complete 5 rounds for time of:
Time cap: 20 minutes
WOD Notes: This is a benchmark WOD that we complete once/year. You don’t want to miss it! If you are not comfortable with the overhead squat, modify to front or back squats. Whatever variation you choose, pick a weight that will allow you to complete the first few rounds unbroken and give you a legitimate shot at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!
Community Notes: Happy birthday Tom S!
Workout of the Day
Back squat 1-1-1-1-1-1-1
Then complete:
WOD Notes: Today you’ll have a chance to set a new 1 rep max back squat! Start around 70% and aim for 95% of your previous 1 rep max by set 5. If you’re feeling great, use sets 6 & 7 to go for a new 1 rep max. If not, you can stay at 95% and hit some good looking singles.
Workout of the Day
Complete AMRAP in 15 minutes of:
WOD Notes: The power cleans are heavy today! Most athletes will treat them as quick singles, but touch-and-go isn’t out of the question for some monsters (hint, hint).
Community Notes: Happy birthday Missy & Sutton!
Workout of the Day
Complete each exercise for time:
WOD Notes: You’ll have 5 minutes to complete each exercise, and you’ll rotate to a new station every 7 minutes (at least 2 minutes of rest). Treat each station as a max effort!
Community Notes: Happy birthday Jen N & Gina W!
Workout of the Day
High hang squat clean 2-2-2-2-2-2
Then complete:
WOD Notes: Today we’ll work on speed under the bar with a 2 rep high hang squat clean. In the 2nd part of the work out, we’ll focus on the pull off the floor with heavy clean pulls. If you haven’t mastered the hook grip yet, start today!
Workout of the Day
Complete EMOM for 30 minutes of:
WOD Notes: This style of work out starts out easy and builds as the time progresses. Aim to complete each movement in 20-40 seconds. In the “rest” time, think about what went well in the set and what you can improve. It’s a great day to work on the C2B skill or go a little heavier in thrusters than you normally do. Try to go unbroken on the thrusters most, if not all, the way through!
Community Notes: Happy birthday Diane H & Elissa!
Workout of the Day
Complete each round for time, starting a new round every 4 minutes:
Rds 1 & 4:
Rds 2 & 5:
Rds 3 & 6:
WOD Notes: Each round should be a sprint! Try to finish by 2:30 each round to give yourself 90 seconds of rest. Hard stop at 3 minutes per round.
Workout of the Day
Overhead squat 5-5-3-3-1-1-1
Then complete 5 rounds NFT of:
WOD Notes: If you are feeling good about OHS, hit the first set around 65% of your 1RM and aim for your first single at ~90%. If you feel less good about OHS, feel free to stay light and work on form, or go front squats and crush some quads!
Community Notes: Happy birthday Jon G!
Workout of the Day
Complete 8 rounds for time of:
Time cap: 20 minutes
WOD Notes: The deadlift weight is heavier than what we typically use in a metcon, but you should be able to perfom the 5 reps unbroken. Ideally your first round will take less than 90 seconds, with unbroken deadlifts, wall balls in 1-2 sets, and double unders in 1-2 sets.
Community Notes: Happy birthday Byron!
Workout of the Day
Complete 5 rounds for max reps of:
WOD Notes: If you’re going for Rx today, choose a pull-up bar that is ~6″ above your reach. Obviously we have a finite number of pull-up bar options, so pick the best fit. As long as you have to jump to reach the bar it can count as Rx! In large classes, folks can partner up and share a bike/rower and pull-up bar if desired, one starting on the row/bike and the other starting on the burpees.
Community Notes: Happy birthday Bethanie S!
Workout of the Day
Sumo deadlift 3-3-3-3-3-3
Then complete 3 rounds NFT of:
WOD Notes: For the sumo deadlifts, start around 65% and work up to a heavy set of 3 in the 85% range. In Part 2, for the banded box steps ups, most athletes will use a purple or green band depending on your height and strength. Be sure to drive through your heel and squeeze your glutes at the top! For the KB deadlifts, use a weight at least 1 step down from what you typically swing.
Workout of the Day
Complete 4 rounds for time of:
Time cap: 20 minutes
WOD Notes: The squat cleans are on the lighter side; you should be able to hit sets of at least 5 without dropping. (PLEASE save our barbells and don’t drop every rep!) If you modify to power cleans, add 21 air squats to the end of each round.
Community Notes: Happy birthday Dom!
Workout of the Day
Complete AMRAP in 20 minutes of:
WOD Notes: Focus on controlled, full-ROM, insta-worthy push-ups that will make your coach proud! Move fast on the KBS and bike/row. KBS should be unbroken for most if not all of the workout.
