2023 Fall Nutrition Challenge

🍁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:

  • Wednesday, October 4th 6:30-8p Kickoff Seminar
  • Saturday/Sunday, October 7-8th Baseline InBody Scans
  • Monday, October 9th – First day of the challenge & Baseline Workout of the Day
  • Saturday/Sunday, November 18-19th Final days of challenge & Final InBody Scans
  • Wednesday, November 22nd – Winners & Prizes Announced

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!

https://ica.pushpress.com/landing/plans/plan_430c31cf49e33d

2023 Fall Nutrition Challenge

🍁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:

  • Wednesday, October 4th 6:30-8p Kickoff Seminar
  • Saturday/Sunday, October 7-8th Baseline InBody Scans
  • Monday, October 9th – First day of the challenge & Baseline Workout of the Day
  • Saturday/Sunday, November 18-19th Final days of challenge & Final InBody Scans
  • Wednesday, November 22nd – Winners & Prizes Announced

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!

https://ica.pushpress.com/landing/plans/plan_430c31cf49e33d

Peggy Berman Memorial Pull-up Challenge

The crew from the inaugural Peggy Berman Memorial Pull-up Challenge!

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.)

ICA Mountain Day!

All ICA-ers are invited to join us for a day of outdoor fun and adventure on Saturday, October 7!

Tucked away in the woods about 1.25 hours from Phoenixville is one of our favorite getaways – 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:

  • Meet up between 2:30-3:00pm. We’ll provide the address to those who RSVP.
  • Break into 2 groups and head up the mountain! Group 1 – hike. Group 2 – run! (John has planned a “mountain mile” which will be a comically challenging 1-mile run!)
  • Play around at the swimming hole, hike to the boulder field and/or look-out if desired.
  • Head to our cabin for a campfire. BYO food, snacks, beverages, etc.
  • Folks are welcome to stay overnight if you like camping! We have space for several tents and you’ll have access to the cabin water, bathroom, sink, microwave, etc.
  • Sign up HERE so we have a head count!

200 Burpees WOD!

Yay burpees!

On Saturday, Sept 9, we’re doing an annual benchmark WOD – 200 burpees for time!

Is it a test of conditioning and muscle endurance? Sure is. Is it a test of sheer mental fortitude? Abso-freaking-lutely!

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:

  • If you get to 100 burpees before 10 minutes, go for the full 200.
  • If you get to 100 burpees between 10 and 15 minutes, go to 150.
  • If you get to 100 burpees after 15 minutes, call it at 100.

See you Saturday, ICA!!!

 

Blog Updates!

Surviving AP World History | A student's resource for AP World HistoryOur 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!

Daily WOD – Aug 29, 2023

Sigal powering through pull ups!

Workout of the Day

Complete for time:

  • 50/40 cal (bike or row)
  • 50 single-leg squats
  • 50 handstand push-ups
  • 50/40 cal (bike or row)
  • 50 front squats (95/63#)
  • 50 bench presses (95/63#)

Time cap: 25 min

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.

Daily WOD – Aug 28, 2023

JZ cruising through box jumps!

Workout of the Day

“Sage”

AMRAP in 20 minutes of:

  • 8 clean & jerks (155/103#)
  • 28 double unders
  • 15 toes-to-bar

WOD Notes: This is Sage’s birthday workout and an annual ICA benchmark! The power clean 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!

2023 Powerlifting Cycle

Squat Bench Deadlift' Trucker Cap | SpreadshirtOn 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!

Daily WOD – Aug 27, 2023

Robbie at the top of a ring muscle-up!

Workout of the Day

EMOM for 20 minutes of:

  • 1 split snatch

WOD Notes: A couple of weeks ago we learned the dumbbell split snatch. Today you get to learn the barbell version! Start light to hone in your technique, then gradually build in weight across the 20 minutes.

Community Notes: Happy birthday Coach Tanya!

31Heroes – Aug 26, 2023

Workout of the Day

“31 Heroes – Workout to Remember”

AMRAP in 31 minutes:

  • Wreck bag run
  • Barbell thrusters
  • Rope climbs
  • Box jumps

WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 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.

  • Many teams choose to not keep track of reps, and that’s fine too! All we ask is you push yourself for 31 minutes in honor of the 31 heroes.
  • If you can’t climb a rope, the official sub is pull-ups or ring rows, where every 5 reps = 1 rope climb.

Level Options: All team members will share a sandbag, thruster bar, and box:

  • Level 1 = 50# wreckbag, 155# thruster, 30″ box
  • Level 2 = 35# wreckbag, 105# thruster, 24″ box
  • Level 3 = 35# wreckbag, 65# thruster, 20″ box
  • Level 4 = 20# wreckbag, 35# thruster, 16″ box

Questions & Answers

What if my team’s barbell is too heavy for me?

  • Substitute a front squat or power clean. Alternately, grab a pair of dumbbells to thruster (please put them away when you’re done).  

What if my team has more (or less than) 4 people? 

  • 2-person teams: Partner 1 runs, Partner 2 does an AMRAP of 8 thrusters, 6 rope climbs, 11 box jumps. When P1 returns, pick up where P2 left off.
  • 3-person teams: Combine the box jump and rope climb station. P1 runs, P2 thrusters, P3 rotates thru 1 rope climb + 5 box jumps.
  • 5+ person teams: Two people buddy up and rotate together. One person works at a time on the indoor stations, but both run.

What heat am I in?

  • Heats and teams are listed HERE.

What time should I arrive? 

  • We’d love everyone to show up by 8:00am for Opening announcements and cheer for our early heats! However, the only requirement is that you show up 30 minutes before your heat time to get warmed up and ready (in the North room). There is no coach-led warm up, but there will be coaches and experienced athletes available to help out – don’t hesitate to ask if you have questions!
  • There is a group photo at 10:15am. Be there if you can!!!

What else do I need to know?

  • For full event details, head on over to our Event Page! A few highlights:
  • The box officially opens at 7:00am, but you can come by even earlier if you want to help set up!
  • The main parking lot will be closed – please use one of the alternate parking locations described in the event page.
  • BYO folding chairs and canopy tents to create a “tent city” in the parking lot.
  • Group Photo at 10:15 – please try to be there!
  • We’ll kick off the after party at 11:45, with pizza and wings provided by ICA.
  • BYO snacks to share, adult beverages, yard games, etc.

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!! 

Daily WOD – Aug 25, 2023

Noel powering through T2B!

Workout of the Day

Complete 0:40 work, 0:20 rest, of:

  • Lateral plyo skier hops (20/16″)
  • Russian kettlebell swings (70/53#)
  • Ab-mat sit ups
  • Wall balls (20/14# to 10/9′)
  • Burpees

Rest 1 minute and repeat for 3 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!

Daily WOD – Aug 24, 2023

Dennis flying through devil’s press!

Workout of the Day

Complete AMRAP in 8 minutes of:

  • 16 dumbbell snatches (50/35#)
  • 16/12 calories (bike or row)

Rest 4 minutes. Repeat.

WOD Notes: Go hard in the first 8 minute AMRAP, then try to match or beat your score in the 2nd go round!

Community Notes: Happy birthday Shawn C!

Daily WOD – Aug 23, 2023

Anna working through rope climbs!

Workout of the Day

Front squat 4-4-4-4-4-4

Then 3 rounds NFT of:

  • 15 weighted calf raises
  • 30 standing oblique crunches (15R/15L)
  • 15 heel-elevated goblet squats

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%.

Daily WOD – Aug 22, 2023

JZ locking out a bar muscle up!

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 40 push-ups

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!

Daily WOD – Aug 21, 2023

Mike powering through the run with his gunshow!

Workout of the Day

Complete 21-15-9 reps for time of:

  • Calories (bike or row)
  • Deadlifts (185/133#)
  • Box jumps (30/24″)

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!

Daily WOD – Aug 20, 2023

Erin powering through muscle ups!

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!

Daily WOD – Aug 19, 2023

Max crushing his shuttle runs in youth strength & speed!

Workout of the Day

Complete 5 rounds, each for time, of:

  • 20 burpees
  • 20 pull-ups
  • 20 hang power cleans (135/93#)

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!

Daily WOD – Aug 18, 2023

Zach locking out a power snatch!

Workout of the Day

Complete for time:

  • 800m run
  • 30 back squats (225/153#, NTE 65% 1RM)
  • 800m run

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!

Daily WOD – Aug 17, 2023

Violet crushing hanging knee raises!

Workout of the Day

Banded deadlift 10×3

Then complete NFT:

  • Banded partner sprints (8/person)

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!

Daily WOD – August 16, 2023

Botta setting up for snatch!

Workout of the Day

Complete AMRAP in 18 minutes of:

  • 21 wall balls (20/14# to 10/9′)
  • 15 toes-to-bar
  • 9 handstand push-ups

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!

Daily WOD- Aug 15, 2023

Ricky demo’ing mobility!

Workout of the Day

Complete 5 rounds for time of:

  • 3 rope climbs
  • 10 devil’s presses (2×50/35#)

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!

Daily WOD – Aug 14, 2023

Tina rocking some Games Fan moves!

Workout of the Day

Bench press 5×5 (75-80%)

Then complete 3 sets NFT of:

  • 10 bent-over rows (75% of today’s weight)
  • 20 floor wipers (10R/10L)

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!

Daily WOD – Aug 13, 2023

Pugh crushing T2B!

Workout of the Day

With a partner, one person working at a time, complete an AMRAP in 24 minutes of:

  • 400m run
  • 400m row
  • 200 double unders

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!

Daily WOD – Aug 12, 2023

Bannet powering through push presses!

Workout of the Day

Take 12 minutes to find your heaviest DB split snatch (each arm).

Then “Final Positions”

Complete for time:

  • 20 bar muscle ups
  • 30 dumbbell squat snatches (70/50#)

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!

Daily WOD – Aug 11 2023

Heather crushing DB snatches!

Workout of the Day

Take 10 sets to build to a heavy single of the following complex:

  • 1 power clean + 1 hang power clean + 1 split jerk

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.

Daily WOD – Aug 10, 2023

Erik powering through presses!

Workout of the Day

Complete each round for time of:

At the 0 minute mark on the clock, begin round 1:

  • 50/40 cal bike or row
  • 50 kettlebell swings (53/35#)

At the 9 minute mark on the clock, begin round 2:

  • 40/32 cal bike or row
  • 40 kettlebell swings

At the 16 minute mark on the clock, begin round 3:

  • 30/24 cal bike or row
  • 30 kettlebell swings

At the 22 minute mark on the clock, begin round 4:

  • 20/16 cal bike or row
  • 20 kettlebell swings

At the 27 minute mark on the clock, begin round 5:

  • 10/8 cal bike or row
  • 10 kettlebell swings

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!

Daily WOD – Aug 9, 2023

Kelsey cruising with the sand bag!

Workout of the Day

“Nancy”

Complete 5 rounds for time of:

  • 400m run
  • 15 overhead squats (95/63#)

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!

Daily WOD – Aug 8, 2023

Vanessa crushing weighted lunges!

Workout of the Day

Back squat 1-1-1-1-1-1-1

Then complete:

  • 5 x 12 banded Russian kettlebell swings (as heavy as possible)

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.

Daily WOD – Aug 7, 2023

John destroying the 200!

Workout of the Day

Complete AMRAP in 15 minutes of:

  • 3 power cleans (185/133#, NTE 85% 1RM)
  • 6 toes-to-bar
  • 9 box jump overs (24/20″)

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!

Daily WOD – Aug 6, 2023

Smith powering through thrusters!

Workout of the Day

Complete each exercise for time:

  • 800m run
  • 150 double unders
  • 1000/800m row (or 2000/1600m bike)
  • 50 burpees

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!

Daily WOD – Aug 4, 2023

Erin piling up ring dips!

Workout of the Day

Complete EMOM for 30 minutes of:

  • Min 1: 8 chest-to-bar pull-ups
  • Min 2: 8 thrusters (115/73#)
  • Min 3: 12/8 calorie bike or row

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!

Daily WOD – Aug 3, 2023

Tara crushing her push press!

Workout of the Day

Complete each round for time, starting a new round every 4 minutes:

Rds 1 & 4:

  • 200m run
  • 30 kettlebell sumo deadlift high pulls (53/35#)

Rds 2 & 5:

  • 200m run
  • 30 kettlebell hang snatch (15R/15L, 53/35#)

Rds 3 & 6:

  • 200m run
  • 30 goblet squats (53/35#) 

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.

Daily WOD – Aug 2, 2023

Kelsey powering through RMUs!

Workout of the Day

Overhead squat 5-5-3-3-1-1-1

Then complete 5 rounds NFT of:

  • 10 kettlebell windmills (5R/5L)
  • 15 PVC overhead sit-ups

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!

Daily WOD – Aug 1, 2023

Reese powering through tire flips!

Workout of the Day

Complete 8 rounds for time of:

  • 5 deadlifts (65% 1RM)
  • 15 wall balls (20/14# to 10/9′)
  • 30 double unders

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!

Daily WOD – Jul 31, 2023

Quinn powering through slam balls in youth strength & speed!

Workout of the Day

Complete 5 rounds for max reps of:

  • 1 minute row or bike (for calories)
  • 1 minute rest
  • 1 minute burpee pull-ups
  • 1 minute rest

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!

Daily WOD – Jul 30, 2023

Whitney setting her Farmer’s carry PR while encouraging the teen crew!

Workout of the Day

Sumo deadlift 3-3-3-3-3-3

Then complete 3 rounds NFT of:

  • 20 banded box steps ups (20/16″)
  • 20 single-arm, opposite leg kettlebell deadlifts (10R/10L)

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.

Daily WOD – Jul 29, 2023

Colt crushing shoulder press!

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 21 squat cleans (95/63#)

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!

Daily WOD – Jul 28, 2023

Coach Steve crushing thrusters!

Workout of the Day

Complete AMRAP in 20 minutes of:

  • 15 Russian kettlebell swings (70/53#)
  • 15 push-ups
  • 15/12 cal bike or row

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.

Daily WOD – Jul 27, 2023

Mike pressing through his fitness!

Workout of the Day

Shoulder press 2-2-2-2-2-2

Then complete 4 sets NFT of:

  • 15 ring dips

WOD Notes: In Part 1, work up to a heavy 2 rep shoulder press, starting around 65% of your 1RM and ending around 90-95% of your 1RM. For Part 2, ensure your ring dips are controlled and safe! Use band assistance, reduce the number, or modify to box/bench dips as needed. Rest 60-90s between sets.

Community Notes: Happy birthday Carver!

Daily WOD – Jul 26, 2023

Noel powering overhead!

Workout of the Day

Complete for time:

  • 50 dumbbell snatches (50/35#)
  • 25 toes-to-bar
  • 40 DB snatches
  • 20 toes-to-bar
  • 30 DB snatches
  • 15 toes-to-bar
  • 20 DB snatches
  • 10 toes-to-bar
  • 10 DB snatches
  • 5 toes-to-bar

Time cap: 20 minutes

WOD Notes: There are a lot of reps in today’s workout, so you’ll want to pick modifications that allow you to keep moving. It’s a great day to work on stringing sets of DB snatches dynamically, meaning switch hands mid-air rather than on the floor. It will save your low back and speed up the reps!

Daily WOD – Jul 25, 2023

Ved & Ryder powering through their program!

Workout of the Day

“Carver”

  • 7 wall walks
  • 27 deadlifts (205/123#)
  • 20 pistols
  • 13 power cleans (205/123#)
  • 7 ring muscle ups
  • 27 wall balls (20/14# to 10/9′)
  • 20 box jumps (24/20″)
  • 13 strict pull ups

Time cap:  18 minutes

WOD Notes: This is Carver’s birthday WOD and the 10th time we’re doing this annual benchmark! The scale for ring muscle ups is typically jumping muscle ups or 2-3x push ups. Whatever modifications you choose, record them accurately as this one will come around again! Last performed on 7/26/22.

Community Notes: Happy birthday Debbie H!

 

Daily WOD – Jul 24, 2023

Jill crushing her DB push press!

Workout of the Day

Hang power snatch 5-5-5-5-5

Then:

Run 1 mile for time!

WOD Notes: The hang power snatch can be taken from high hang or low hang. Whichever variation you go for, a hook grip will be crucial today!! If you know your 1 RM hang power snatch, start around 60-65% and increase weight each set, aiming for 80-85%. Part 2 of the workout is our annual 1 mile time trial. This is a full out, 100% effort; let’s see some PRs!

 

Daily WOD – Jul 23, 2023

Rylan powering through her KB swings!

Workout of the Day

Complete 5 rounds, each for time, of:

  • 15 bar-facing burpees
  • 15 overhead squats (95/63#)

Start a new round every 4 minutes.

WOD Notes: Most folks will modify one or both movements today… and that’s okay! The goal is to pick movements and reps that let you hit each round with intensity, ideally finishing in 1:30-2:00 min. Bar-facing burpees can become regular burpees or plank burpees. OHS can become front or back squats. Give yourself a hard cap at 2:30 each round to ensure 90 seconds of rest!

Community Notes: Happy birthday Coach Ricky!

Daily WOD – Jul 22, 2023

Sarah wrecking shop on her WOD!

Workout of the Day

With a partner, complete (in any order):

  • 30 rope climbs
  • 300/240 calories on the C2 bike

Time cap: 30 minutes

WOD Notes: Find a partner who balances your strengths! It’s okay if you don’t have rope climbs; we’ll have modification options including rope pulls or ring rows. Partners can work simultaneously, but only 1 can be biking and 1 rope climbing at a time. Once you and your partner finish all the rope climbs or bike cals, you’ll take turns working on the remaining movement. Rx for M/F teams is 270 cals.

Community Notes: Happy birthday Karen Smith & Swetha!

Daily WOD – Jul 21, 2023

John crushing KB swings!

Workout of the Day

Front squat 5×5 (75-80%)

Then complete 3 sets of:

  • 16 front-rack Bulgarian split squats (8R/8L) at 30% 1RM

WOD Notes: Today’s front squats 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. If you’re not familiar with Bulgarian split squats, check out a video demo HERE.

Community Notes: Happy birthday Quinn L!

Daily WOD – Jul 20, 2023

Kerri having fun on the run!

Workout of the Day

Complete for time:

  • 120 double-unders
  • 5 clean & jerks (155/103#)
  • 90 double unders
  • 10 clean & jerks (155/103#)
  • 60 double unders
  • 15 clean & jerks (155/103#)
  • 30 double unders
  • 20 clean & jerks (155/103#)

Time cap: 20 minutes

WOD Notes: The sub for double unders is 2x single unders, hops over a line, or plate hops (25# plate). The clean & jerk should not exceed 70% of your 1 rep max. Athletes who are very strong at both of these movements may consider increasing the number of double unders (200-150-100-50), increasing the weight on the barbell, or both! If you finish early and have energy in the tank, continue with rounds of 30 DU and 5 C&J until the rest of the class is done!

Community Notes: Happy birthday Theresa N!

Daily WOD – Jul 19, 2023

Ming pulling a heavy dead!

Workout of the Day

On a 20 minute clock, complete:

  • 1 mile run

Then AMRAP in remaining time of:

  • 5 strict handstand push ups
  • 10 one-legged squats
  • 15 med ball sit ups (20/14#)

WOD Notes: We have a 1 mile time trial coming up on Monday; use today’s opening run as prep! Aim to hit the run at about 90% intensity (approx 20-30 seconds slower than your goal for Monday.) In the remaining time we’ll get gymnasty. The reps don’t have to be fast; challenge yourself with harder variations than you typically would do!

Daily WOD – Jul 18, 2023

Frank working through heavy DB snatches!

Workout of the Day

Deadlift 5-5-5-3-3-3-1-1-1

Then complete NFT:

  • 30 barbell roll-outs

WOD Notes: Today you’ll have the opportunity to work up to a heavy 1 rep deadlift. Start your first set of 5 around 65% and your first set of 1 around 90%. For the barbell roll-outs, focus on maintaining a tight, hollow core and strive for a long hip-and-shoulder extension.

Community Notes: Happy birthday Joel K!

31Heroes 2023 – Event Info!

*8/25 Update – Final Teams & Heat Assignments available HERE.*

ICA’s 13th Annual 31Heroes WOD & 12th Anniversary Celebration – August 26, 2023! 

12 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.

Fundraising / Donations

Every year since 2011 we’ve been in the top 5 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:

  1. Donate directly to our team page HERE. A donation of $31 (or more) will get you a 31Heroes tank or tee (mailed to you directly by 31Heroes).
  2. Sign up as an individual fundraiser! You can earn some cool gear depending on your fundraising totals. Go to our team page (linked above) and click the “Join Team” button.
  3. Make a cash donation in person at the live event (no t-shirt or prizes).

While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on August 26!

The WOD

In teams of 4, complete as many reps as possible in 31 minutes of:

  • 200m sandbag run
  • Thrusters
  • Rope climbs (scales: pull ups or ring rows)
  • Box jumps

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.

  • Level 1 = 50# wreckbag, 155# thruster, 30″ box
  • Level 2 = 35# wreckbag, 105# thruster, 24″ box
  • Level 3 = 35# wreckbag, 65# thruster, 20″ box
  • Level 4 = 20# wreckbag, 35# thruster, 16″ box

All team members must 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 front squat or power clean instead.

Registration

ICA members: Please sign up in Push Press, as you would for a normal class. This is a free event (will not count toward class totals).

  • Once you’ve signed up in PP, please also add your name to your desired level (1, 2, 3, or 4) on the sign-up sheets at the gym, near the water cooler. It’s helpful if you can establish your 4-person teams in advance of the event, but you can also sign up as a free agent and we will match you up with a team.

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 set up an account and fill out a waiver HERE, then separately register for the event HERE.

  • Once all team members have registered, please email us @ ironcrossathletics@gmail.com with your team roster and Level (1, 2, 3 or 4).

ONLINE REGISTRATION CLOSES AUGUST 19 to give us time finalize heats and teams! 

Schedule

  • 7:30 – Gym opens
  • 8:00 – Opening Remarks
  • 8:20 – Heat 1
  • 9:00 – Heat 2
  • 9:40 – Heat 3
  • 10:15 – Group Photo in the Parking Lot
  • 10:30 – Heat 4
  • 11:10 – Heat 5
  • 11:45 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages and snacks to share!

We will release heat assignments a few days before the event. If you have a specific heat request please note that on the sign-up sheets; we’ll do our best to accommodate!

  • 8/25 Update: Click HERE for teams & heat assignments! 

Parking

The parking lot will be closed so we can set up a “tent city” for our athletes and spectators! The 200m running route will take place in the parking lot, too. The highlighted areas shown below will be available for parking: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.

Parking Lot Party

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 11:15 we’ll serve up some wings and pizza. Please bring snacks, food, desserts, and beverages to share… including cold, adult beverages if desired!

Special Note

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! 

Daily WOD – Jul 17, 2023

Emily powering through box jumps!

Workout of the Day

Complete for time:

  • 1000/800m row (or 2000/1600m bike)

Immediately into 5 rounds of:

  • 15 pull-ups
  • 7 push jerks (135/83#)

Time cap: 20 minutes

WOD Notes: Programming credit: modified from CrossFit main page 7/7/23. To maintain intensity on the pull-ups and jerks, pick a number of pull-ups that you can complete in 2-3 sets even when tired. Push jerks will come from the floor, so go unbroken as long as possible!

Community Notes: Happy birthday Pat Buday!

Daily WOD – Jul 16, 2023

Heather crushing DB snatch!

Workout of the Day

Complete for time:

  • 400m run
  • 50 wall balls (20/14# to 10/9′)
  • 400m run
  • 50 toes to bar
  • 400m run
  • 50 wall balls (20/14# to 10/9′)

Time cap: 20 minutes

WOD Notes: This one looks simple on paper but it will pack a punch! The goal is to keep intensity high – go for big sets and keep your breaks short. The sets of wall balls and toes to bar should take no more than 3-4 minutes each.

Daily WOD – Jul 15, 2023

Steve overjoyed by the WOD!

Workout of the Day

Bench press 2-2-2-2-2-2

Then complete 3 sets of:

  • 8 deficit ring rows (3s up, 1s hold, 3 sec down) immediately into:
  • 8 deficit push ups (3s down, 1s hold, 3s up)

Rest ~1 minute between sets.

WOD Notes: If you know your 1 rep bench press, start around 70-75% and work up to 90-95%. For the cash out, the ring rows and push ups should be performed at a slow tempo – don’t rush them! If possible, elevate your feet on a bench to make the ring rows and push ups more challenging.

Daily WOD – Jul 14, 2023

Melinda cruising through box jumps!

Workout of the Day

Partner interval AMRAP in 24 minutes of:

  • 8 dumbbell thrusters (2×50/35#)
  • 20-yd walking lunge (2×50/35#)
  • 8 tall box jumps (30/24″)

WOD Notes: Partners will take turns, each performing 1 complete round while the other partner rests. Try to pair up with someone you can share dumbbells with. If we run out of dumbbells, kettlebells work too! For the walking lunge, the DBs/KBs can be carried any way desired – by your sides, on your shoulders, or over head! (Caution: Even though 50/35# is a “typical” DB weight, today’s workout calls for 2 of them, which is a lot more challenging. Be ready to drop down to 1 DB if you need to mid-WOD.)

Daily WOD – Jul 13, 2023

Sarah ripping through DB snatches!

Workout of the Day

Complete 7 rounds for time of:

  • 200m run
  • 10 hang power cleans (135/93#)
  • 5 ring muscle ups

Time cap: 20 min

WOD Notes: Pick a hang power clean weight that allows you to go unbroken for most of the workout. Subs for ring muscle ups include jumping ring muscle ups, low ring transitions, or ring rows + dips (5 each). Pick a number of RMU that can be performed in 1-2 sets, at least for the first several rounds.

Daily WOD – Jul 12, 2023

JZ powering through box jump overs!

Workout of the Day

Shoulder press 1-1-1-1-1

Push press 1-1-1-1-1

Push jerk 1-1-1-1-1

Cash out: 100 handstand shoulder taps

WOD Notes: On a 24 minute clock, find a heavy 1 rep of each lift: shoulder press, push press, and push jerk. You’ll have ~8 minutes per movement and should aim for 4-5 reps of each. Post your starting and ending weight for each lift. For the cash out, pick the most vertical position you can achieve that allows you to do sets of 10-20 shoulder taps at a time. Handstand, wall walk hold, or high plank on the floor.

Community Notes: Happy birthday Dennis M!

Daily WOD – Jul 11, 2023

Lindsay powering through cleans!

Workout of the Day

Complete 27-21-15-9 reps for time of:

  • Calories (row or bike)
  • Thrusters (95/63#)

Time cap: 20 minutes

WOD Notes: Programming Credit: CrossFit Games (Open 15.5 & AGOQ Test 23.4). The Games version called for calories to be completed on the rower, but today you can use the rower or bike. Teens under 17 and Masters 55+ used 65/45# thrusters…feel free to use those weights and post as Rx if you fit in those groups! (Unless your initials are RFL… don’t even think about it.)

Community Notes: Happy birthday Tara S!

Daily WOD – Jul 10, 2023

Jesse flying in from the run!

Workout of the Day

Complete AMRAP in 15 minutes of:

  • 10 alternating dumbbell snatches (70/50#, 5R/5L)
  • 8 burpee box jump overs (24/20″)

WOD Notes: The prescribed dumbbell weight is heavier than usual…whether or not you Rx today, you should challenge yourself with something heavier than you usually use! If 8 burpee box jump overs will stop you in your tracks, consider reducing the number or modifying the movement (e.g., burpee only, box jump only, plank burpees, etc.).

Daily WOD – Jul 9, 2023

Natalia crushing front squats!

Workout of the Day

Back squat 1-15-1-10-1-5-1

Then AMRAP in 3 minutes of:

  • Double unders

WOD Notes: We performed a similar workout using overhead squats on 3/11/23. If you know your 1 rep max back squat, the first set of 1 should be around 75% of your 1RM. Each subsequent set of 1 should increase in weight, if possible. For the sets of 15-10-5, the % will vary greatly for each person, but a good starting point would be 60-70-80%.

Community Notes: Happy birthday Moira!

Schedule Notes:

  1. Today (Sunday) at 8:30am we’re hosting a free community workout at the parking lot at Bridge & Main St as part of the PXV “inside out” series. Come join us and bring your friends!
  2. Due to low attendance, we’re taking the M/T/R 4:30pm class off the schedule and replacing it with Open Gym. We’ll keep an eye on attendance and expect to add these classes back in the Fall!

Daily WOD – Jul 8, 2023

Alex powering through the run!

Workout of the Day

“Helen”

Complete 3 rounds for time of:

  • 400m run
  • 21 kettlebell swings (53/35#)
  • 12 pull ups

Time cap: 15 min

Then EMOM for 8 minutes:

  • X toes to bar

WOD Notes: Helen is a benchmark workout that we perform once a year, most recently on 7/10/22. It should be fast! Pick modifications that allow you to spend no more than 2 minutes per run, 1 minute per set of KBS, and 1 minute for pull ups. After a brief cool down, we’ll do some toe-to-bar skill work. Every minute for 8 minutes, complete a set of TTB, ideally unbroken. Pick the number that’s right for you!

Daily WOD – Jul 7, 2023

Sikora crushing KB swings!

Workout of the Day

Complete 8 intervals, starting a new interval every 3 minutes:

On minutes 0/6/12/18:

  • 10 deadlifts (95/63#)
  • 10 power cleans (95/63#)
  • 10 front-rack reverse lunges (95/63#)

On minutes 3/9/15/21:

  • 30/24 calorie row (or bike)

WOD Notes: Get ready to sprint! Today’s WOD calls for 8 short intervals. The goal is to work for 1:00-1:30 per round, max 2:00, to ensure you have at least 1 minute of rest. Slower rowers may consider decreasing the calories to 25/20.

Daily WOD – Jul 6, 2023

Gretchen powering through OHS!

Workout of the Day

Take 7 sets to build to a heavy single of the following complex:

  • 1 cluster + 1 thruster

Then complete 4 sets NFT of:

  • 16 dumbbell bent-over row (8R/8L)
  • 16 dumbbell shoulder press (8R/8L)

WOD Notes: Today you’ll work up to a heavy 1 rep of a barbell complex. Click HERE for a video demo. If you’re newer to these movements or simply prefer to stay lighter, increase the number of thrusters to 5 each set. Anyone with shoulder issues can modify to clean + front squat.

Daily WOD – Jul 5, 2023

Tiago setting up for a big lift!

Workout of the Day

Complete 2 rounds for time of:

  • 800m run
  • 15 power snatch (135/93#)
  • 15 bar muscle ups

Time cap: 25 minutes

WOD Notes: The power snatches can be singles but should be quick singles! The first 15 reps should take less than 2 minutes. Same for bar muscle ups. Subs include jumping bar muscle ups, chest-to-bar pull ups, or a pull-up/push-up combo.

Community Notes: Happy birthday Ryan W and Kelly L!

 

Daily WOD – Jul 4, 2023

Bob powering through American KB swings!

Workout of the Day

Complete AMRAP in 18 minutes of:

  • 12 box jump overs (24/20″)
  • 12 wall balls (20/14# to 10/9′)
  • 12 overhead squats (95/63#)

WOD Notes: Which will give out first – your legs, lungs, or mind? Maybe none will; maybe you’ll crush this and won’t even be tired…only one way to find out! Anyone not comfortable with overhead squats can modify to PVC overhead squats (to work on form) or front squats.

Community Notes: Happy birthday Jason T!

Daily WOD – Jul 3, 2023

Sutton crushing his SugarWOD game!

Workout of the Day

Sumo Deadlift 5-3-3-2-1-1-1

Then complete:

  • 80 yards banded monster walks (20 yards left, right, forward, backward)

WOD Notes: We last performed a 1 rep max sumo deadlift on 3/8/23. This time we have a descending rep scheme. Start around 60-65% and aim for your first set of 1 at 90% of your 1RM. If it feels great, go for a PR!

Community Notes: Happy birthday Cam W!

 

 

Daily WOD – Jul 2, 2023

Ming powering through T2B work!

Workout of the Day

With a partner, complete AMRAP in 25 minutes of:

  • 400m run (together)
  • 30 pull-ups
  • 40 push-ups
  • 50 air squats

WOD Notes: Partners should run together, holding on to a band to ensure you stay close! If modifying to a bike or row, both partners must finish before starting on pull-ups. The indoor reps (pull-ups, push-ups, squats) can be divided any way between partners, 1 person working at a time.

Community Notes:  Happy Birthday Kelyn L.!

Daily WOD – Jul 1, 2023

Lynne celebrating her solid performance in a WOD!

Workout of the Day

Complete 10 rounds for time of:

  • 5 back squats (60% 1RM)
  • 35 double unders

Time cap: 20 minutes

WOD Notes: The weight you choose for back squats should be heavy but unbroken for most of the workout. As soon as you finish the workout, hop on a bike or rower at a moderate-to-easy pace for the remainder of the 20 minute time cap. Coach’s challenge: very proficient DU-ers may consider scaling up to 50 per round.

Community Notes: Happy birthday Robbie B!

Daily WOD – Jun 30, 2023

Lindsay flying through kettlebell swings!

Workout of the Day

Push Press 3-3-3-3-3-3

Then complete NFT:

  • 30 strict toes-to-bar

WOD Notes: Today’s push presses should start around 70% of your 1RM and end around 85-90%. For the cash out work, if you’re unable to complete strict T2B, you can work on slow, controlled toes-to-post or rower pike ups (or tuck ups).

Daily WOD – Jun 29, 2023

Patty working on BMUs!

Workout of the Day

Complete 1 minute at each station:

  • Bike (calories)
  • Kettlebell swing (53/35#)
  • Burpees
  • Row (calories)
  • 10 yd shuttle run

Rest 1 minute and repeat for 3 rounds.

Score = total reps

WOD Notes:  This workout is in the style of Fight Gone Bad, meaning there are three rounds of 5 minutes each, with 1 minute rest between rounds. Athletes will start at different stations but rotate in the order listed. Score is total reps completed; the “reps” for the bike and row are calories.

Community Notes: Happy birthday Danielle J!

Daily WOD – Jun 28, 2023

 

Yilu crushing her run!

Workout of the Day

“Diane”

Complete 21-15-9 reps for time of:

  • Deadlifts (225/153#)
  • Handstand push ups

Time cap: 15 minutes

WOD Notes: Diane is a CrossFit benchmark that we perform once per year. We last completed it at ICA on July 5, 2022. It’s on the shorter end, with top athletes finishing sub-5 minutes! Choose a deadlift weight that will take 1 to 3 sets to complete each round. Today we have 2 recommended scales for HSPU: Option 1 is 21-15-9 seconds of a handstand hold + 21-15-9 push ups. Option 2 is dumbbell push presses (moderately heavy, should take 2-4 sets per round). If you finish early and have gas left in the tank, repeat the round of 9+9 until time expires!

Daily WOD – Jun 27, 2023

Amanda cruising in from the run!

Workout of the Day

Snatch balance 1-1-1-1-1-1-1

Squat snatch 1-1-1-1-1-1-1

Cash out:

  • 50 slam balls for time (30/20#)

WOD Notes: Programming Credit: CrossFit main page on 5/21/23. If you’re not comfortable with the squat snatch, modify to a power snatch, squat clean or power clean (in that order)!

Daily WOD – Jun 26, 2023

Alex crushing BMUs!

Workout of the Day

“Kelly”

Complete 5 rounds for time of:

  • 400m run
  • 30 box jumps (24/20″)
  • 30 wall balls (20/14″ to 10/9′)

Time cap: 35 minutes

WOD Notes: This is a CrossFit benchmark WOD that we complete once a year. It’s on the longer end so try to pick modifications that allow you to keep moving! Common scales include: cut the run to 250m, reduce the box jumps and wall balls to 20 reps each, or shoot for 3 or 4 rounds instead of the full 5. Whatever variation you choose, wear your running shoes and get ready for a sweat fest! Compare to 6/25/22.

Daily WOD – Jun 25, 2023

Silas powering through the snatch!

Workout of the Day

Complete 5-4-3-2-1 for time of:

  • Rope climbs

Complete 15-12-9-6-3 reps for time of:

  • Clean & jerks (135/93#)

Time cap: 20 minutes

WOD Notes: In this workout you’ll perform 5 rope climbs, then 15 C&J, 4 rope climbs, 12 C&J, etc. We don’t hit big sets of rope climbs very often. If you know 5 in a row is too many, you can perform partial height rope climbs (10′), reduce reps (3-2-1-1-1), or do rope pulls instead. If you prefer a non-rope alternative, sub 15-12-9-6-3 strict pull ups (make them challenging!).

Community Notes: Happy birthday Traci B & Lindsey C!

Daily WOD – Jun 24, 2023

Michelle powering through pull ups!

Workout of the Day

Front Squat 10-5-3-1-1-1-3-5-10

Then find your max height box jump.

WOD Notes: Programming Credit: CrossFit main page 6.9.23. If you know your 1RM, we recommend opening with approximately these percentages for the first 4 sets: 10@60%, 5@70%, 3@80%, 1@90%. Select your next two singles and the back side percentages based on how you feel!

Community Notes: Happy birthday Keith L & Jason B!

Daily WOD – Jun 23, 2023

Marley crushing the run!

Workout of the Day

Complete 8 rounds for max calories of:

  • 30 second bike
  • 30 second rest

Rest 2 minutes.

Repeat on the rower.

Cash out:

  • 400m farmer carry (as heavy as possible)

WOD Notes: It’s a great day to work on our cardio! In larger classes, half will start on the bike and the other half will start on the rower. For ease of set up, the monitors can be set to “just row” or “just bike” – that means rollover calories will count today!

Community Notes: Happy birthday Kyle K & Jackie D!

Daily WOD – Jun 21, 2023

Brittany crushing KB swings!

Workout of the Day

Deficit Deadlift (2-4″) 3-3-3-3-3-3

Then alternating EMOM for 10 minutes:

  • 10 good mornings (35% 3RM deadlift)
  • 10 step-back lunges (35% 3RM deadlift)

WOD Notes: A deficit deadlift means you stand on top of a 25 or 45# plate and reach lower than you normally would to start the lift. For most lifters, this will make it slightly harder to move weight. For some others, this will actually feel more natural. Either way, you get to work on range of motion and brute strength today! If you know your 1RM deadlift, start around 60-65% and work up to a heavy 3… depending on the person it may be in the 80-90% range.

Community Notes: Happy Birthday Coach Steve!

Daily WOD – Jun 20, 2023

Keith crushing his T2Bs!

Workout of the Day

On a 15 minute clock, complete:

  • 120/90 cal row (or bike)

In remaining time, complete an ascending ladder of:

  • 1 wall walk
  • 4 thrusters (95/63#)

WOD Notes: The opening row (or bike) should take somewhere in the 5-8 minute range. Aim for 4-5 steps per wall walk; if it takes you more than this, go for partial wall walks (i.e., 4 steps). Other modifications include stepping up the wall and holding in place, or inchworms. For the thrusters, pick a weight where you can complete 15 reps unbroken when fresh… in the workout try to get through the set of 8 or even 12 unbroken!

Daily WOD – Jun 19, 2023

Patty crushing American KB swings!

Workout of the Day

Complete for time:

  • 800m run
  • 60 walking lunge steps
  • 40 toes-to-bar
  • 20 power cleans (155/103#)
  • 40 pull-ups
  • 60 Russian twists (25/15#, L+R=1)
  • 800m run

Time cap: 25 minutes

WOD Notes: Everyone loves a chipper! Chippers have big sets but only 1 round. It’s important to pick modifications that allow you to keep moving!  To finish under the time cap, aim for sub-5 minutes on the 800m run and sub-3 for each of the indoor movements.

Daily WOD – Jun 18, 2023

Jenn cruising in from the run!

Workout of the Day

Bench Press 5-5-5-5-5

Then 3 rounds not for time of:

  • 20s push-up hold
  • 40s plank hold
  • 20s hanging L-sit hold
  • 40s bar hang

WOD Notes: The main event today is a heavy 5 rep bench press. If you know your 1RM, start around 70% and aim for ~85%. The cash out includes 4 different static holds totalling 6 minutes of work. It’s important to stay tight through the shoulders and core on each of these holds! Extra challenge: Go straight from the push-up hold into the plank, and from the hanging L-sit into the bar hang.

Community Notes: Happy birthday Dan McG!

Daily WOD – Jun 17, 2023

Rachel powering through banded pull-ups!

Workout of the Day

Complete five 3-minute rounds of:

  • 50 double-unders
  • 20 kettlebell hang snatch (53/35#, 10R/10L)
  • Max burpees

Rest 2 minutes between rounds. Score is the total number of burpees completed.

WOD Notes: The sub for double-unders is 2x single-unders. For the KB snatch, alternate hands as desired. If you’re not comfortable with the KB snatch technique, sub 30 one-arm KB swings.

Daily WOD – Jun 16, 2023

Chris working through T2B!

Workout of the Day

Complete 21-18-15-12-9-6-3 reps for time of:

  • Front squat (95/63#)
  • Push-ups

Time cap: 15 minutes

WOD Notes: If push-ups are your jam, you can Rx+ by adding band resistance! If they’re not, pick a version of the push-up that lets you maintain good technique throughout, such as using band assistance or elevating them on the rig. No matter what version you choose, keep a hollow body position and go for full range of motion every rep! If you finish very quickly, you can add rounds of 6 & 6 until the last person finishes.

Daily WOD – Jun 15, 2023

Amanda powering through deads!

Workout of the Day

Push Jerk 3-3-3-3-3-3

Then AMRAP in 5 minutes of:

  • 10 shoulder-to-overheads (50% 3RM push jerk)
  • 10 box jumps (24/20″)

WOD Notes: If you know your 1RM push jerk, start around 60% and aim for ~85%. Anyone with really tight shoulders may want to modify to push presses.

Daily WOD – Jun 14, 2023

Kyle powering through KB swings!

Workout of the Day

With a partner, complete 4 rounds for time of:

  • 400m sandbag carry (50/35#)
  • 60 Russian kettlebell swings (70/53#)
  • 50 med ball sit ups (20/14#)

Time cap: 30 minutes

WOD Notes: Partners should run together, trading off the sandbag around the 200m mark. If one person is a stronger runner they can carry the sandbag for longer, but each person should carry it for at least part of each run. One person works at a time on the KBS and sit-ups; divide reps as desired.

Community Notes: Happy birthday Sarah W!

Daily WOD – Jun 13, 2023

Rob cruising through bike cals!

Workout of the Day

Complete 12-9-6 reps for time of:

  • Squat cleans (225/153#, NTE 80% 1RM)
  • Ring muscle-ups

Time Cap: 15 minutes

WOD Notes: This workout was posted to the CrossFit main page on 6/3/2023. It’s a challenging workout even for our best athletes, but don’t let that scare you! We’ll have plenty of modification options. If you are comfortable with the squat clean but ring muscle ups aren’t in your arsenal, sub jumping muscle-ups, low ring transitions, or a combination of pull-ups and push-ups. If you’re new to squat cleans as well, we recommend staying lighter and turning this into an AMRAP in 15 minutes of: 10 cleans & 10 pull-ups.

Daily WOD – Jun 12, 2023

Katie crushing BMUs!

Workout of the Day

Back squat 5-5-5-5-5

Then complete 3 sets NFT of:

  • 30 unbroken lateral plyo skier hops (20/16″)

WOD Notes: For the back squats, start around 70% and aim for approximately 85% for your final set. For the lateral plyo skier hops, focus on full hip extension as you pass over the box. Prioritize power over speed! If you have more in the tank after the first 2 sets, go up in box height or a weight vest for the final set.

Daily WOD – Jun 11, 2023

Jon pushing the run pace!

Workout of the Day

Complete 6 rounds for time of:

  • 15/12 cal bike or row
  • 10 toes-to-bar
  • 5 power snatch (135/93#)

Time cap: 20 minutes

WOD Notes:  Aim for the first round to take 2-3 minutes. Power snatches can be quick singles.

Schedule Notes: We’re offering a free community workout today at 8:30am at the parking lot at Main & Bridge Streets! Grab a friend and come join us!

Community Notes: Happy birthday Marissa W!

Daily WOD – Jun 10, 2023

Battle on Bridge ’22!

(NO CLASSES – BATTLE ON BRIDGE)

At Home Workout of the Day

Complete 12 rounds for time of:

  • 6 push ups
  • 12 kettlebell swings
  • 18 bicycle crunches

WOD Notes: There are no classes today due to the Battle on Bridge Street competition. Take our at-home WOD for a spin and post your results to SugarWOD!

 

Daily WOD – Jun 9, 2023

Vicki working through BMUs!

Workout of the Day

Squat clean 1-1-1-1-1-1-1

Then EMOM for 5 minutes of:

1 squat clean + 2 step-back lunges (1R/1L) + 1 push press

WOD Notes: If you know your 1RM squat clean, start around 65% of your max and build to a heavy single. For the cash out, use approximatley 60% of your 1RM squat clean. (If you’re feeling great, try for 70%!)

Daily WOD – Jun 7, 2023

Owen powering through goblet squats!

Workout of the Day

Complete 4 rounds, each for time of:

  • 400m run
  • 30 wall balls (20/14# to 10/9′)

Start a new round every 5 minutes.

WOD Notes: As with all interval workouts, your goal is to move fast! Each interval should take less than 3:30 to ensure adequate rest and recovery between rounds. (In general, the cardio element (run/row/bike) should be < 2 minutes and the wall balls < 90 seconds.) If you need to sub out the run, do a 1000/800m bike or 500/400m row.

Community Notes: Happy birthday to one of our newest members, Darrell F!

Daily WOD – Jun 6, 2023

Shannon powering through a rainy run!

Workout of the Day

Find your Max Weight for each of the following:

  • Strict pull-up (pronated grip)
  • Single-arm KB/DB strict press (L/R)
  • Single-leg KB/DB squat (L/R)

Then complete for time: 1000m bike

WOD Notes: If you’re still working on your first strict pull up, your goal today is to find the least-assisted verison you can complete. (Then, do 10-20 reps to keep getting stronger!) Same for the single-leg squat. You’ll have about 7 minutes to work on each movement. For the pull-ups, be sure to start from a complete, dead hang and get your chin over the bar!

Community Notes: Happy birthday Victoria C and Franco S!

Daily WOD – Jun 5, 2023

Reed powering through OHS!

Workout of the Day

Complete for time 21-15-9 reps of:

  • Thrusters (95/63#)
  • Toes-to-bar

Immediately into 21-15-9 reps of:

  • Overhead squats (95/63#)
  • Lateral burpees over bar

Time cap: 20 minutes

WOD Notes: You get 2 WODS for the price of 1 today! Either of these 21-15-9 programmed on their own would be a short & fast workout. With 2 back-to-back, you’ll need to start off a little slower and focus on good breathing and efficient movements!

Daily WOD – Jun 4, 2023

Kerri working push presses!

Workout of the Day

With a partner, complete in order for time:

  • 1000/800m row
  • 100 box jumps (24/20″)
  • 150 kettlebell swings (53/35#)
  • 200 sit-ups
  • 1000/800m row

Time cap: 30 minutes

WOD Notes: One person works at a time. Divide work as needed with a goal of equal intensity, not equal reps! If you prefer biking to rowing, multiply the distance by 2 (2000/1600m bike).

Daily WOD – Jun 3, 2023

Robbie, Kelsey & Shawn work OHS!

Workout of the Day

Sumo deadlift 2-2-2-2-2-2

Then complete 3 rounds of 1 min at each station:

  • Synergy band squats (wide stance)
  • Synergy band clam shells (30s/side)
  • Plank knee-to-elbow (alternating)

WOD Notes: Start around 60-65% of your 1RM and work up to a heavy set of 2 at 85-90% of your 1RM. Try to hit your old 2 rep max on set 5 so you can beat it on set 6!

Community Notes: Happy birthday Kara M!

Daily WOD – Jun 2, 2023

Stephanie crushing box jumps!

Workout of the Day

Complete for time (break up reps any way desired):

  • 150 double unders
  • 75 hang power snatches (75/55#)
  • 75 handstand push ups

Time cap: 20 minutes

WOD Notes: You get to pick your own rep scheme; be creative! A simple way to complete this would be 5 rounds of 30 DU, 15 HPS & 15 HSPU. But you could also do 15 rounds of 10, 5 & 5, or hit it chipper style (all 150 DU then all 75 snatches then all 75 HSPU). Whatever you do, have a plan before you start, so you’re not doing math mid-WOD!

Daily WOD – Jun 1, 2023

Greg working DUs!

Workout of the Day

Complete 7 rounds for time of:

  • 200m run
  • 15 back squats (135/93#)

Time cap: 20 minutes

WOD Notes: This workout is basically half “Manion,” a hero WOD that is 7 rds of a 400m run and 29 back squats. Today’s version will leave your lungs and legs burning, just not to the same degree! Choose a back squat weight that lets you do the first several rounds unbroken.

Community Notes: Happy birthday Zac W and Craig D!

Daily WOD – May 31, 2023

Lou working through knees-to-chest!

Workout of the Day

Complete EMOM for 15 minutes:

  • 2 shoulder presses (80-85% 1RM)

Then – accumulate 2 minutes of handstand hold and 2 minutes of bar hang (break up as needed)

WOD Notes: We’re working on our upper body strength with 15 sets of 2 strict press, all at 80-85% of your 1 rep max. Anyone interested in trying this with dumbbells or kettlebells instead of a barbell should aim for a combined weight ~60-65% of your 1RM strict press. For the cash out work, you can complete all 2 minutes of HS hold before moving on to the bar hang, or go back-and-forth hitting smaller sets (e.g., 4 rounds of 30s handstand hold & 30s bar hang).

Daily WOD – May 30, 2023

Byron powering through HSPUs!

Workout of the Day

Complete for time:

  • 1500/1200m row (or 2x bike)
  • 50 ab tuck-ups
  • 1000/800m row (or 2x bike)
  • 35 ab tuck-ups
  • 500/400m row (or 2x bike)
  • 20 ab tuck-ups

Time cap: 20 minutes

WOD Notes: For those who did Murph, treat today as a recovery workout. Find a steady pace and just keep moving. If you’re feeling fresh and ready to attack the WOD, aim for 30 seconds slower than your PR 500m row pace for the first set, 20 seconds off your PR 500m on the second set and 10 seconds off on your final set.

Daily WOD – May 29, 2023

Lt. Michael Murphy

Workout of the Day

“Body Armor” aka “MURPH”

Complete for time:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

Wear a 20/14# weight vest.

History of Murph: “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.

Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces. This workout is free for all ICA members (will not count toward your class totals.)

WOD & Scaling Notes:

  • You must start and end with the run, but you can split up the pull-ups, push-ups, and squats as desired. Common rep schemes are: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; or 25 rounds of 4 pull ups, 8 push-ups, 12 squats.
  • This workout calls for a 20/14# weight vest. We have a limited number of vests available- first come, first serve. Most individuals do not wear a weight vest, so that is the first scale to consider!
  • The full version of this WOD takes about an hour. A popular scale is to complete exactly half of the distances and reps.  (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.
  • Another scale is to tackle this workout with a partner, sharing all reps between the two.
  • Jumping pull ups will not be allowed, and bands are discouraged because they take a long time to get in and out of… We encourage you to sub ring rows instead.

Schedule Notes: We’ll kick off a heat every 30 minutes from 7:30-10:30am. The heat time you signed up for is when you start the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready! For our early birds, the gym will open at 7:00am.

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