Workout of the Day
Complete 8 rounds for time of:
Time cap = 24 minutes.
WOD Notes: Try to keep each movement to under 1 minute to be able to finish before the cap. The pull ups should be completed in 1 or 2 sets through the early rounds but may slow down from there. They ideally be done in under 1 minute each round.
Community Notes: Happy Birthday Tammy!
Workout of the Day
Complete 8 rounds for time of:
Time cap = 24 minutes.
WOD Notes: Try to keep each movement to under 1 minute to be able to finish before the cap. The pull ups should be completed in 1 or 2 sets through the early rounds but may slow down from there. They ideally be done in under 1 minute each round.
Community Notes: Happy Birthday Tammy!
Workout of the Day
Complete 6 rounds, each for time:
Start a new round every 5 minutes.
WOD Notes: Choose a DB weight that allows you to complete sets of 5 to 10. You may switch arms at any time! The row should be pretty darn aggressive and will ideally be completed in 1:30 to 2:00 each round. Full rounds should take less than 3 minutes and should be capped at 3:30 to ensure enough rest!
Workout of the Day
Shoulder Press 3-3-3-3-3
Then complete NFT:
WOD Notes: Today we’ll be building to a heavy set of 3 on shoulder presses! Shoot to start your first set around 70% of your 1 rep max and aim for 85-90% by set 5. Then get ready to really go after your upper body in the accessory work!
Coach Notes: Today at 4:00 pm will be Coach Kevin’s last class on the schedule! If you see him or Hayley, wish them luck on their new adventures!
Workout of the Day
AMRAP in 20 minutes of:
WOD Notes: Choose a deadlift weight that will take 1 or 2 sets to complete most of the way. Avoid going to singles. The rope climbs should be done in 90 seconds or less each round. Find a steady run pace and see if you can consistently keep moving for all 20 minutes!!
Community Notes: Happy Birthday Tim C!
Workout of the Day
Complete 4 rounds for time of:
WOD Notes: The power snatch today is expected to be done in small sets (3 to 5) or quick singles. Ideally, each set of power snatches will take less than 2 minutes. The ring muscle ups should be completed in less than 90 seconds each round. If muscle ups aren’t in your arsenal, you can complete jumping muscle ups, box transitions or pull ups and push ups (~10+10/round).
Workout of the Day
Front Squat 2-2-2-2-2-2
Then
2x400m run
WOD Notes: Today we’ll build to a 2 rep max front squat! Shoot to hit your first set of 2 around 70-75% and build. If you’re trying for a PR today, that should happen around set 5 or 6. After squatting, we’ll be attempting a 400m PR. The first run will be to feel out your legs and focus on form but not particularly speed. The second run should be everything you’ve got!
Workout of the Day
Complete for time:
Then 3 rounds of:
Then:
Time cap = 20 minutes.
WOD Notes: Choose a wall walk scale that will take 3 minutes or less for the first round of 10. For the knees to elbow, fight to crunch up hard! These should be in sets of 5 or more.
Community Notes: Happy Birthday Sigal!
Workout of the Day
With a partner, one person working at a time, complete 3 rounds for time of:
Time Cap = 35 minutes.
WOD Notes: These movements do not need to (and should not) be split evenly between your partners. Be in constant communication and help each other as you fatigue!
Community Notes: Happy Birthday Lynne!
Workout of the Day
Take 20 minutes to find a 1 rep max of the following complex:
Then accumulate 2 minutes of:
WOD Notes: A barbell complex consists of completing all the movements without placing the bar down to rest! If you are significantly limited by the overhead portion of the lift, consider making it 3 deadlifts + 3 hang squat cleans. L-sit holds will ideally come from the floor but we can modify to rings, pull up bars, boxes or plates!
Workout of the Day
Complete 4 rounds for time of:
Time Cap = 25 minutes.
WOD Notes: Pick a handstand push up variation/rep scheme that will take less than 2 minutes when fatigued. When choosing your pace for the run today, aim for your 1 mile pace and try to hold as consistently as you can across all 4 rounds!
Workout of the Day
Complete 5 rounds for max reps in 1 minute at each station:
Rest 1 minute between rounds.
WOD Notes: Don’t shy away from triple unders! What we’re really saying here is work on the most challenging form of jump rope for you. That could be single unders, backward single unders, double unders or the elusive triples!
Workout of the Day
Deadlift 2-2-2-2-2-2
Then complete 3 rounds NFT:
WOD Notes: The goal today is to work up to a 2 rep max! Shoot to start around 75% of your 1 rep and try to establish a PR (if you’re feeling good) by the 5th set. Get ready for some leg-smoking accessory work afterward!
Community Notes: Happy Birthday Audge!
Workout of the Day
Complete for time:
WOD Notes: Choose a power snatch weight today that is challenging enough that you’ll likely drop each rep. If snatches do not feel good, go for power cleans at a higher weight!
Community Notes: Happy Birthday Sadie!
Workout of the Day
AMRAP in 14 minutes of and ascending ladder by 2’s:
Then complete NFT:
WOD Notes: The ascending ladder means that you’ll complete 2 thrusters and 2 step ups (1R/1L) in round 1. Then 4 and 4, then 6 and 6, then 8 and 8 and so on until the 14 minutes is up. The inverted burpees is designed to be gymnastics skill and strength work afterward! If you don’t have an inveted burpee yet, we can work toward candlesticks or handstand holds.
Community Notes: Happy Birthday Dries!
Workout of the Day
EMOM for 20 minutes of:
WOD Notes: Choose weights that let you hit pretty much every set unbroken. If fatigue sets in in the later rounds, consider dropping the reps to 2 or 3 to continue moving.
Schedule Notes: In light of attendance, we’re removing the Friday 6:00 pm class from the schedule. We may bring it back in the fall if it is warranted!
Community Notes: Happy Birthday Jesse Sy!
Workout of the Day
Strong Man Day!
Complete the following work:
WOD Notes: You’ll have 12 minutes at each station today. In that time, you’ll have the chance to practice the movement, get your weights set and complete the work. At the 12 minute mark, you’ll rotate to the next station. Come in for some fun with some movements you might not often get to do!
Community Notes: Happy Birthday to Andrew W, Mike T and Marcus!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: The goal today should be to choose a weight that will not risk failure but will force you to drop each rep. If you’re newer to power cleans or just don’t want to push as heavy, consider switching to 5 reps/round at lighter weight and practice stringing them together!
We’re excited to announce that Celeste Viggiano is joining ICA as the newest member of our coaching team! Celeste brings significant experience as a coach and CrossFit athlete and will be a truly valuable addition to ICA. Here are some Q&As to help you get to know Coach Celeste a little better:
How long have you been doing CrossFit? I am celebrating 11 years of CrossFit experience this fall. I actually have the original paper copy of the waiver that I signed when I first started, dated November 21, 2011.
How long have you been a coach? I got my L-1 in the summer of 2019 and started coaching that fall, so almost three years. My experience in coaching inspired me to return to school to continue to educate myself at Montgomery County Community College. I am receiving my Associate’s Degree in Exercise Science and Wellness at the end of May. I also have a bachelor’s degree from West Chester University in Sociology.
Kids/Family? My husband Pete and I have a son, Antonio (4 years old) and a daughter, Twila (1.5 years old).
What is your favorite move in the gym? Strict pull ups, no doubt! [Editor’s Note: Clearly a match for ICA!]
What is your favorite workout? Murph, I like the workout, and even more so I love Hero WODs. We are so fortunate to be able to show up and put in hard work to honor the memory of those who have sacrificed everything for our freedoms. The event of Murph every Memorial day is one of my favorite CrossFit traditions.
Any hobbies? Exercise and food! I love working out and I love cooking as well as eating. I also love spending time outdoors, running or hiking (which more recently has turned into swings and slides on the playground or playing in mud and puddles at the river).
Coach Celeste will be integrating into the schedule over the next few weeks. Make sure to say hi and introduce yourself when you see her!
Workout of the Day
Split Jerk 2×2 (75%), 2×2 (80%), 2×2 (85%)
Then complete NFT
WOD Notes: It’s a great day to work some split jerk technique! If you’re feeling on fire, you can try to alternate feet each rep although it is not necessary if you have a preferred stance.
Community Notes: Happy Birthday Dana Schwartz!
Workout of the Day
Complete 3 rounds, each for time of:
Start a new round every 9 minutes.
WOD Notes: Will this be a bit uncomfortable? Yes. Do you need it in your life? Also yes. Credit to CrossFit mainpage on 220408.
Nutrition Notes: Hopefully everyone that is tracking macros for this month made it through day 1! The sample day of eating is a great way to start to understand how your protein, fat and carb add up by the end of the day. It is a great idea to follow that plan for a day or two and then start varying your foods and see what quantities are needed to get to your final numbers!
Workout of the Day
For time complete:
15-12-9 reps of:
Then 15-12-9 reps of:
Then 15-12-9 reps of:
Complete 21 sit ups after each set (9 total sets of sit ups).
WOD Notes: Modify the movements today so you can complete each set in 5 sets or less. Avoid choosing something difficult enough that it breaks down to singles! Taken from the mainpage on 220413.
Nutrition Notes: The Spring into Macros challenge begins today! Pro-tip: if you know any meals in advance, enter them the night before and it can make planning substantially easier!
Workout of the Day
Back Squat 8-8-6-6
Then complete 3 rounds NFT of:
WOD Notes: The goal is to increase your squats across each set. Shooting for 60 to 65% of your 1 rep for the first set would be a good bet.
Nutrition Notes: The Spring into Macros challenge starts Monday!! Get your grocery shopping and food prep taken care of today!
Community Notes: Happy Birthday Diana!
Workout of the Day
Partner Interval AMRAP in 20 minutes of:
WOD Notes: For this partner workout, partner 1 will complete 1 full round while partner 2 rests. Once a round is complete, partner 2 will begin a round while partner 1 rests. Choose a wallball weight/height that will let you go unbroken through most of the workout. Ideally each round should take less than 90 seconds. Rack up as many rounds as you can in 20 minutes!
Workout of the Day
Complete 5 rounds for time of:
WOD Notes: Choose a bench press weight today that will let you get through round 1 unbroken. You should likely need to break some of the later rounds into 2 or 3 sets as fatigue sets in.
Community Notes: Happy Birthday Joe S!
Workout of the Day
Clean 3×2@75%, 2×2@80%, 2×2@85%
Then
Pause clean 5×1 (50% 1RM, 10 second pause in the squat)
WOD Notes: If you are familiar with your 1 rep max squat clean, shoot for the percentages listed and do your best to make them look great! If you’re not familiar, take 7 sets to hit a reasonable heavy set of 2 and get more comfortable with cleans in general.
Community Notes: Happy Birthday Paige!
Workout of the Day
AMRAP in 12 minutes of:
WOD Notes: Come on in today for a fun little high skill burner! We’ll be spending some significant time during instruction today working on overhead squat mobility and positioning. Even if you don’t overhead squat, you can definitely benefit from working on the position in warm up. If snatches and OHS don’t feel good for you, complete this workout with power cleans and front squats! The strict pull ups should happen in 1 or 2 sets in the first few rounds. After that, they could break down further and that is ok. Ideally the first round is less than a minute in total.
On Monday, May 2nd, we’re kicking off a 4-week nutrition challenge, focusing on the macro diet!
If you’ve never heard of macros, we’ll teach you what they are and how they can help you meet your fitness and body composition goals. If you’ve heard of macros, but you’re intimidated by them, we’ll break it down and make it simple, so you can succeed. If you’re an old pro at macros, join us for a month of strict, clean eating. This challenge is FREE for all participants. Who’s ready?!?!? Read on for more details…
“Macro” is short for macronutrient. They’re the three main categories of nutrients that comprise our food and give us energy: protein, carbohydrates and fats. When you’re counting your macros, you’re counting the grams of proteins, carbs and fat that you eat each day.
Keeping track of your macros gives you the power to fine-tune your eating to meet your body’s needs. It ensures you’re getting the right amount of protein, fat, and carbohydrate to fuel your body and build muscle but not support body fat. Tracking macros takes the guess work out of nutrition and helps you make smart food choices.
A good starting point, for active adults, is to get 40% of your calories from carbohydrate, 30% from protein, and 30% from fat. What’s neat about macros is we can play around with those ratios over time based on what works best for you. It’s a real-life science experiment!
If you’re new to macros, we will assign you starting set of macros. The best way to do that is to get an InBody scan. The scan will provide an estimated basal metabolic rate, which we can use to assign your macros. However, getting an InBody scan is not required to participate in our “Spring into Macros” Nutrition Challenge! Our coaching staff can use our experience to “guess-timate” a set of macros for you, and we’ll tweak from there based on how you’re feeling.
If you already have a set of macros that you’ve used for previous nutrition challenges, and they worked for you, feel free to use those numbers again.
There are a number of macro tracking apps available; the most widely used is My Fitness Pal. Each day, you’ll enter everything you eat, and the app will calculate your macros. It even has a bar code scanner, so you can scan most packaged items. For the best results, you should weigh and measure your food – this requires using a food scale and measuring cups so you can accurately quantify how much you’re eating.
We are in the process of creating several “sample” meal plans, which will show what one full day of eating would look like for various calorie goals, using the 40% carb, 30% protein, and 30% fat breakdown. We will make these sample meal plans available later this week!
Add your name to this spreadsheet. Indicate whether: (1) you already know you macros, (2) you’d like an InBody scan to determine your macros ($50 for a pair of before-and-after scans), or (3) if you’d like a coach to assign macros to you (free). If you select option 2 or 3, a coach will be in touch with you to set up your Inbody scan and/or macros.
Please sign up by Friday April 29 at the latest, but the sooner the better, so we can get you set up with your macros and you can start grocery shopping and meal planning!
Workout of the Day
Complete for time:
Time Cap = 25 minutes.
WOD Notes: Try to choose a KB weight that you can use for all of the movements. The toughest move for most will likely be the Turkish get ups for which you may end up with a different KB or DB. Take the first run out pretty fast but with enough gas in the tank to hold on for a big set of KB swings!
Community Notes: Happy Birthday Jason S!
Workout of the Day
Thruster 1-1-1-1-1-1-1
Then complete for time:
WOD Notes: The heavy thrusters may come from the floor or rack, whichever you prefer! For part 2, plan on the push ups taking fewer than 2 minutes. Adjust the form or reps accordingly.
Nutrition Notes: Get ready to jump in on our spring nutrition challenge! It will start this Monday so get ready to stock up on healthy food this weekend. We’ll have more info each day this week!
Community Notes: Happy Birthday Bill F!
Workout of the Day
Complete 7 rounds for time of:
WOD Notes: The deadlift today should be around 80% of your 1 rep max. If you don’t know your 1 rep, choose a weight that will allow you to complete each round of deads in 1 or 2 sets. Ideally the reps should never break down to singles. The ring dips should take less than a minute for the first 3 to 4 rounds.
Community Notes: Happy Birthday Kasey!
Workout of the Day
AMRAP in 16 minutes of:
WOD Notes: Choose a double under rep scheme today that will allow you to keep DUs to under 1 minute for the whole workout. The DB clean and jerks do not need to alternate hands each rep. Ideally the first several rounds of C&J should be unbroken!
Quarterfinal Notes: The first few workouts of quarterfinals are in the books! Come out and cheer for the remaining 3 workouts being held Saturday and Sunday starting at 11:00 am at the gym!
Workout of the Day
Sumo Deadlift 8×3 (80% 1RM)
Then
Tempo deadlifts 4×7 (50% 1RM, 3 seconds down, 1 second up)
WOD Notes: Choose a weight that will allow you to start each set with a perfectly straight back and control the final rep back to the floor. For the tempo deads, move slowly and make them look great!
Workout of the Day
Complete 5 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: The beauty is the simplicity! The goal today is to spend ~1 to 2 minutes on pull ups per round although it could be faster if you love pull ups. Think about your PR mile pace and a reasonable bet would be to hold that speed for these 400s. If that will take you longer than 2 minutes/round, consider scaling some or all of the runs to 250m. Taken from CrossFit.com on 220404.
Nutrition Challenge Note: We’re excited to announce that we’ll be starting a nutrition challenge on Monday, May 2! The emphasis on this challenge will be tracking macros however you are always welcome to alter it any way you like. More details to come!
Workout of the Day
Complete the following sets, each for time:
Start a new movement every 3 minutes. Repeat for a total of 3 rounds.
WOD Notes: The goal today is to finish each movement in 1:30 to 2:00, leaving at least 1 minute of rest. Try to push the pace while still being able to recover in the downtime between movements!
**NOTE** The water will be shut off to the gym from ~7 to 9 am for building maintenance. This means we’ll effectively have no bathrooms, sinks or drinking water available during that time. Classes will run as usual. We apologize for the inconvenience and will update when the water gets turned back on!
Workout of the Day
Push Press 5×5 (75% 1RM)
Then complete for time:
Time Cap = 10 minutes.
WOD Notes: If you are close to walking on your hands then see how far you can make it in 10 minutes! If not, this is a great chance to practice getting inverted! You can work toward head stands, handstands against a wall or shoulder taps against a wall.
Community Notes: Happy Birthday Tom B!
Workout of the Day
Every minute on the minute for 15 minutes, complete:
Rx = touch and go cleans. If you can’t complete the work in one minute, go AMRAP for the remaining time!
WOD Notes: Try to choose movements, weights and reps that will allow you to finish the early rounds in 30 to 40 seconds.
Quarterfinal Notes: Good luck to our age group qualifiers on their next round of competition this weekend: Dave, Karen L, Betsy, Joe B, Dan E, Gretchen, Nikki, John, KtS, Jenn and Reese! In this round, athletes will be given 5 workouts to complete over 3 days with the top 30 worldwide advancing to the semifinals. If you’d like to come out and support/cheer/perhaps judge, you’re likely to find people hitting the workouts on the following schedule:
Community Notes: Happy Birthday Coach Kelsey!
Workout of the Day
Complete for time:
Time Cap = 20 minutes.
WOD Notes: Choose a KB weight such that each round takes 1 or 2 sets to complete. Ideally, most rounds of rope climbs should take 90 seconds or less.
Community Notes: Happy Birthday Sarah Chain and Mick!
Workout of the Day
Front Squat 6×3 (80% 1RM)
Then complete NFT:
WOD Notes: When completing the lateral box jumps, shoot for explosive movements with a smooth landing. The box does not need to be particularly high but pay attention to any asymmetries in your motion as you go from one side to the other. Fight to make the front squats look perfect across the sets!
Workout of the Day
“The Chief”
AMRAP in 3 minutes of:
Rest 1 minute and repeat for a total of 5 rounds.
WOD Notes: It’s another annual benchmark! Choose a power clean weight that will be touch and go the entire workout and a push up modification that allow you to go unbroken for the entire first interval. Try to open up at a somewhat measured pace for the first 3 minute round and see how close you can stay to that number through the workout. Round 5 should be at a blistering pace!!
Schedule Notes: The HSPU clinic for this Saturday has been cancelled. We’ll keep you posted on the next one!
Workout of the Day
AMRAP in 12 minutes of:
Pick your own rep scheme to maximize your reps. One restriction: you must complete at least 30 reps of each!
Rest 5 minutes then complete as fast as humanly possible:
WOD Notes: For the first part of this workout, you can pick a classic rep scheme like sets of 10 and 10 or alternate movements every minute. Try not to totally shy away from one or the other! For the second part, mind blowing sprint doesn’t satisfy what this needs to be!
Workout of the Day
EMOM for 20 minutes of:
WOD Notes: Gradually increase in weight over the 20 minutes. You are welcome to drop the bar between reps or try to go touch and go. As always, if squat snatches do not feel great, consider power snatches or cleans today!
Workout of the Day
Complete 4 rounds for time of:
Time Cap = 20 minutes.
WOD Notes: All 3 movements today are designed to be fairly high exertion! Scale the movements such that the first round takes around 4 minutes (approximately 1 minute/exercise) while moving at a steady pace.
Community Notes: Happy Birthday KtS and Linda!
Workout of the Day
Rest 4 minutes
Rest 3 minutes
Rest 2 minutes
WOD Notes: Today is a great opportunity to hit some benchmark runs! There are several ways to go after this. One is to try for a PR on one or two of the distances. In that case, plan for the run before and/or after to be a little slower. Or you can try to gradually increase your speed across all 4 distances. Start fairly steady on the mile and try to move a little faster each run!
Cherry Picking Notes: Much like Batman’s heroism, this may not be the workout some of you want, but if I’m talking to you, it’s the workout you need!
Workout of the Day
Seated box jumps 5×3
Then
Deadlift 10-10-10-10
WOD Notes: The 10 rep max deadlift is a fairly challenging endeavor! If you feel like you can push today, aim to start your first set around 50% of your 1 rep max. Hitting 70-75% is possible for the final set!
Community Notes: Happy Birthday Chris S and John!
Workout of the Day
EMOM for 24 minutes of:
WOD Notes: This is a little different from out typical workout in that it is not as fast as possible or as many reps as possible. Instead, you have 4 fairly challenging tasks and your goal is to keep up the “every minute on the minute” scheme. If you’re halfway through and feel it should be more or less challenging, feel free to adjust the reps or weight accordingly! If you really want to beat yourself up, you could add a rep to one of the movements each round and see if you can maintain.
Workout of the Day
“Nate”
AMRAP in 20 minutes of:
WOD Notes: It is time for one of our ICA benchmarks!! Nate is designed to be pretty slow and steady with 3 very high exertion movements. Make sure to check SugarWOD to see if you were here for this last time so you can track progress. If this is your first time attempting this benchmark, try to choose movements that will be easy to track in the future. IE strict pull ups or ring pull ups for muscle ups, push ups or DB shoulder presses for HSPU.
Reminder: We are holding a 1 hour HSPU clinic on Saturday, Apr 16 at 11:00 am! Sign up in Wellness living if you plan to attend. Cost = $15.
Community Notes: Happy Birthday Coach Dave!
Workout of the Day
Bench Press 1-1-1-1-1-1-1
Then complete 3 rounds NFT of:
WOD Notes: It is a great day to try for a PR bench press! If you’re newer to benching, consider changing the scheme to sets of 3 or 5 and get more comfortable with the movement. If you love benching, start around 75% of your 1RM and build gradually!
Community Notes: Happy Birthday Tom K!
Workout of the Day
Complete for time:
WOD Notes: This is a variation of the 5th workout from this year’s quarterfinals! The original workout stopped after the snatches and the snatches were a bit heavier (185/133#). Choose a weight/movement today that will take 1 to 3 minutes to complete. If you don’t feel great about snatching heavy, feel free to go light and hit 20 reps or switch to power cleans!
Workout of the Day
Complete 10 rounds for time of:
WOD Notes: The 40 yd course will be in the gym so no need to worry about the weather! Choose a wallball weight/height that will let you complete each round in 1 or 2 sets. This workout will be a test of will to see if you can avoid standing and looking at KBs or WBs. Keep it moving!
Workout of the Day
Back Squat
Then complete 3 rounds NFT of:
WOD Notes: The intent of today’s workout is to hit 7 heavy doubles on a back squat. Keep good form and don’t go to failure! If you’re newer to squatting, don’t worry about the percentages; just hit 7 relatively heavy sets where you focus on good form and full depth.
Handstand Push Up Clinic: Coach Ricky will be holding a 1 hour handstand push up clinic on Saturday, April 16 from 11am-12pm! Whether you’re working toward getting into your first handstand against a wall or trying to cycle reps from a deficit, you’re sure to acquire some new tricks to carry forward! Cost is $15; sign up in Wellness Living!
Trail Series: Dave and Bob have added 5 spring Sunday trail runs to the calendar! Meet at 11:15am at the Schuylkill Canal Lock 60 parking area on April 10 & 17; May 1, 8, & 15. Sign up in Wellness Living so they know who to expect! These sessions are free for ICA members and guests.
Workout of the Day
Complete 5 rounds for time of:
WOD Notes: Come in to work a new skill! If you’re learning how to climb a rope, by all means use your legs. If you feel pretty good, try for 1 legless and 1 regular rope climb/round. If you’re on fire, go legless and get a sick arm pump! Choose a DB that will give you a good chance at finishing each round in 1 or 2 sets.
Workout of the Day
AMRAP in 24 minutes of:
Every 4 minutes, complete a 200m wreckbag run. Start with a run.
WOD Notes: Today is a great chance to work on your capacity in a longer time domain! The goal should be to go out of the gates at a steady pace and do what you can to hold the run splits consistent. Choose scales that will allow you to get nearly a round between the first two runs. That means each movement should take ~40 to 60 seconds. Later rounds may slow down!
Workout of the Day
Power Clean 1-1-1-1-1-1-1
Then complete NFT:
WOD Notes: The intent today is to establish a 1 rep max power clean! If you are newer to power cleans or just want more volume today, feel free to increase to sets of 3 or 5. As you progress in weight, make sure the technique stays sound. If your footwork or elbow positioning starts to degrade, ease the weight back and make it look great!
Community Notes: Happy Birthday Tom G!
Workout of the Day
“Fran”
Complete 21-15-9 reps for time of:
Time Cap = 12 minutes.
WOD Notes: Fran is perhaps the CrossFit benchmark. It is a fantastic test of gymnastics and weightlifting technique paired with muscle endurance! If you’ve don’t Fran before, come in and try to set a blazing PR. If you’ve never had the pleasure, it is time to establish a benchmark that you can improve upon for years to come! Strategy note: If you’re relatively new to Fran or if either of the movements cause you concern, shoot to hit the 21s by way of 3×7. This will leave you with enough gas to really push on the 15s and 9s.
Workout of the Day
AMRAP in 15 minutes of:
1 complex = 8 deadlifts, 6 hang power cleans, 4 front rack reverse lunges in place (2R/2L).
WOD Notes: Once you have started the barbell complex listed above, the goal should be to complete it without putting the bar down. Plan your weight accordingly! Make sure to come in and test out the new boxes!
Workout of the Day
Overhead Squat 6×3 (80% 1RM)
Then
Every 2 minutes for 6 minutes, complete:
WOD Notes: Some quick math on the tempo squats will tell you that each rep is 15 seconds and therefore the set of 4 should take 1 minute! This is an awesome way to develop some overhead stability and strength. If the bar concerns you, feel free to use PVC.
Community Notes: Happy Birthday Greg!
Workout of the Day
Complete 5 rounds for max reps of:
Start a new round every 5 minutes.
WOD Notes: For this workout, you’ll complete as many reps on the bench as you can. Once you’ve re-racked the bar, you’ll immediately begin as many toes to bar as you can. Once you come down from the bar, you’ll rest for the remainder of 5 minutes and repeat for a total of 5 rounds. Choose variations/weight that will let you complete 10 to 30 reps of each in round 1. Toes to bar can be changed to hanging knee tucks, hollow rocks, alternating toe touches or any other challenging ab work!
Community Notes: Happy Birthday Chanelle!
Workout of the Day
Complete 3 rounds for time of:
WOD Notes: Choose a hang power snatch weight that will allow you to complete each round in 1 to 3 sets. If you know your PR 500/400m row time, shoot for adding 15 to 20 seconds onto that pace and try to maintain across all 3 rounds!
Workout of the Day
Sumo Deadlift 2×8 (65%), 2×5 (75%), 2×3 (85%)
Then complete an alternating Tabata of:
WOD Notes: This is going to be one heck of a lifting day! A Tabata interval consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest. In this case, you’ll complete 20 seconds of bent over rows, 10 seconds of rest, 20 seconds of back squats, 10 seconds of rest and repeat for a total of 8 rounds.
Community Notes: Happy Birthday Chris Mc!
Workout of the Day
Complete 4 rounds for time of:
Time Cap = 25 minutes.
WOD Notes: It’s a great day for running! Choose a wallball and KB that will allow you to complete each round in 1 to 3 sets. The goal should be to complete each round in about 5 minutes, with a hard cap at 25 minutes for the WOD. Slower runners can modify to 250m runs as needed.
Community Notes: Happy Birthday Erin B!
Workout of the Day
AMRAP in 20 minutes of:
WOD Notes: This is a great day to work some double under and muscle up technique! Plan on the double unders taking less than 1 minute/round even when fatigued. Scales for the muscle ups will include jumping muscle ups, muscle up transitions or 5 strict pull ups + 5 push ups.
Workout of the Day
Shoulder Press 1-1-1-1-1-1-1
Then complete NFT:
WOD Notes: Choose a DB for Arnold presses that will let you complete sets of 5 to 10 at a time.
Workout of the Day
Complete 5 rounds, each for time of:
Start a new round every 4 minutes.
WOD Notes: The cleans should be heavy enough that they will likely be dropped each rep. If you don’t feel proficient enough with the technique to move heavy weight, consider dropping the weight and increasing the reps to 5 or more per round. Choose a burpee option that consistently takes around 1 minute to complete.
Workout of the Day
AMRAP in 14 minutes of:
WOD Notes: The goal today for HSPU is to cultivate brute strength! Scales will include A-frame push ups, strict DB presses or regular push ups. Ideally the early rounds should be completed in 1 or 2 sets.
Workout of the Day
Front Squat 1-1-1-1-1-1-1
Then complete 3 rounds NFT of:
WOD Notes: Choose a box for the stepdown squats that ideally lets you hit just below parallel at he the lowest point while keeping your knee in a stable position. For the front squats, plan to hit your first rep around 70% of your 1 rep max and shoot for your heaviest set to be round 6 or 7.
Workout of the Day
Partner interval AMRAP in 20 minutes of:
WOD Notes: For this workout, partner 1 will complete a full round of the workout while partner 2 rests; then switch. If one or more of the movements really starts to slow you down, cut the reps back so that you can finish a round in ~90 seconds even when tired.
Reminder: Pizza Helen starts at 4:00 pm. Come on out for a grand old time!
Workout of the Day
“Triple 2’s”
Complete for time:
Time Cap = 35 minutes.
WOD Notes: This is an adaptation of a workout for the 2014 CrossFit Games! The intent is for the row to take less than 10 minutes (2:30/500m pace), the double unders to take less than 6 minutes and the run to take less than 15. Scale distances and reps accordingly!
Pizza Helen Notes: Final reminder that our annual social “Pizza Helen” is this Saturday, March 19th from 4 – 6:30 PM. Wear your Kelly green in celebration of St.Patty’s Day! This is also a great opportunity to celebrate the end of the 2022 Open with the ICA community. Sign ups will not count towards your class totals but we ask that you register in Wellness Living by Friday at noon to ensure we order enough pizza.
Workout of the Day
High hang squat snatch 5×1 (50% 1RM)
Then
Squat Snatch 1-1-1-1-1-1-1
WOD Notes: For anyone who doesn’t feel stable in a full snatch, power snatches or cleans are options for today!
Workout of the Day
“The 300”
Complete for time:
Time Cap = 30 minutes.
WOD Notes: Choose scales for this workout that will let you complete each movement in under 4 minutes!
Workout of the Day
Complete the following on a continuously running clock:
WOD Notes: Run as fast as you can!!!
Community Notes: Happy Birthday Kim T and Nick L!
Workout of the Day
Deadlift 8×1 (85-90% 1RM)
Then complete 3 rounds NFT of:
WOD Notes: Make these heavy deadlifts perfect! Choose a weight that will be very strenuous but with no breakdown in form and get after it.
Community Notes: Come on out this Saturday, March 19th at 4:00PM for a St. Patty’s day special- Pizza Helen (weather permitting)! This social event celebrates the end of the 2022 Open and it’s also our annual St. Patty’s day tradition, so be sure to wear your Kelly Green! This event will not count towards your class totals but please sign up in Wellness Living so we know how much pizza to order.
Community Notes: Happy Birthday Davin!
Workout of the Day
Complete 3 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: Choose a clean weight that will let you complete the first round of 20 ~2 to 3 minutes. The run should ideally take less than 5 minutes when fatigued. You can scale to 600 or 400m to accomplish this. Lastly, if you don’t want to run in what some people would consider “cold”, you may row instead.
Community Notes: Happy Birthday Cara!
Workout of the Day
With a partner (1 working at a time), complete for time:
WOD Notes: The three calorie totals listed are for a team of MM/MF/FF respectively. Choose a weight for power snatches that will let you string sets of 3 to 5 even when tired.
Workout of the Day
“Open 22.3”
Time cap: 12 minutes
Tie-Break Time: After 21 thrusters & 18 thrusters
Official Variations
WOD Notes: Here we go ICA! It’s time to get after the final Open WOD of 2022! Today is a 21-18-15 rep scheme, with the gymnastics getting harder and the barbell getting heavier each round. There is an agressive time cap!
If you are a registered competitor, PLEASE review the official Workout Description and Scorecard: Rx & Scaled / Foundations and be sure to select one of the official workout variations listed above! Pick the most challenging version that allows you to get some reps. If you hit a point where you get stuck, mark down your score and then continue on with a scaled version to get a good workout in!
As with all Open workouts, we’ll run 2 heats so everyone has a judge/counter. Even if you are not registered for the Open, we encouage you to come to class tomorrow to take on 22.3!
Schedule Note: Friday Night Lights kicks off at 6:00 pm! We’ll run heats of the Open WOD every 20-30 minutes until everyone is done. Even if you don’t plan to work out, come out to enjoy the lively environment and cheer everyone on! This session does not count toward your class totals.
Workout of the Day
Bench Press 2-2-2-2-2-2
Then complete NFT:
WOD Notes: For the bench press, shoot to start around 65% of your 1 rep max and gradually build. If you’re feeling great, 90% is doable for the last set!
Community Notes: Happy Birthday Tyler!
Workout of the Day
Complete for time:
Then 40-30-20-10 reps of:
Then
WOD Notes: The goal today should be to take the first 500m at a moderate pace and really try to push the second 500. Each set of wallballs should be done in 4 sets or fewer.
Workout of the Day
Split Jerk 6×3 (75% 1RM)
Then EMOM for 7 minutes of:
WOD Notes: There is a decent chance of bar muscle ups being in the open this week! You would also be welcome to treat this as a 7 minute “death by” (start with 1 the first minute, then 2 the second and so on for 7 minutes).
Community Notes: Happy Birthday Dave W!
Workout of the Day
Complete for time:
WOD Notes: This workout has a LOT of pistols! As such, even though it is “for time”, the goal should be to develop these two skill sets. Choose a version of pistol (and rep scheme) that allows you to work technique and improve. Compare to 220214 on the mainpage.
Schedule Notes: Mark your calendar for Saturday, March 19th at 4:00PM for a St. Patty’s day special- Pizza Helen (weather permitting)! This is a FREE social event that celebrates the end of the 2022 Open, and it’s also our annual St. Patty’s day tradition, so be sure to wear your Kelly Green! This event will not count towards your class totals but we ask that you sign up in Wellness Living, however, so we know how much pizza to order. Feel free to sub out pizza for a beverage of your choice. It is St. Patty’s day, after all!
Workout of the Day
Complete 6 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: Choose a bench press weight today that will let you complete most of the rounds in 1 or 2 sets.
Workout of the Day
Back Squat 3-3-3-3-3
Then complete 3 rounds NFT of:
WOD Notes: A reasonable approach to today would be to open up around 65% and finish around 85% of your 1 rep max.
Community Notes: Happy Birthday Matt T!
Workout of the Day
“Open 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Time Cap: 10 minutes
Official Workout Variations (for registered competitors)
WOD Notes: ICA is primed and ready for 22.2!! Today is a lung and leg burner, and has the potential to be a real back-buster as well, so please approach this WOD wisely! Start slower than you think you need to! If you are a registered competitor, PLEASE review the official Workout Description and Scorecard here: Rx & Scaled / Foundations. You should select one of the official workout variations listed above; pick the most challenging version that you can complete SAFELY. Even if you complete only a few reps Rx, that score will rank higher than any Scaled score. Similarly, a few reps scaled will rank higher than any Foundations score. If you have any questions, please reach out to your team captain! (Note that for Open WODs, women’s bars count as 35#, so you do NOT need to add the 1# plates.)
As with all Open workouts, we’ll run 2 heats so everyone has a judge/counter. Even if you are not registered for the Open, we encouage you to come to class tomorrow to take on 22.2!
Reminder: Friday Night Lights kicks off at 6:00 pm. If you’ve never attended one, FNL basically consists of running heats of the Open WOD every 20-30 minutes until everyone is done. It’s a fun environment and a great way for athletes to get revved up and get after the workout. Even if you don’t plan to work out, come out to cheer everyone on! Some folks plan to hang out after the final heat, so bring some refreshments and join us.
Workout of the Day
Complete 3 rounds for time of:
Time Cap = 18 minutes.
WOD Notes: Ideally, each movement (indoors) should take between 30 seconds and 1 minute to complete per round.
Workout of the Day
EMOM for 20 minutes of:
WOD Notes: The goal today is to gradually (every 2 to 4 minutes) increase in weight over the 20 minutes.
Workout of the Day
Complete 5 rounds for time of:
WOD Notes: Choose a deadlift weight with which you could complete 15 in a row (~60% 1RM). Most will do 2 or 3 sets per round in this workout with very short breaks.
Community Notes: Happy Birthday Tom G!
Workout of the Day
Complete 10 rounds for time of:
Time Cap = 20 minutes.
*The Rx push up today will take place with your hands on 25# plates and you will hit your chest to an abmat.
WOD Notes: Choose scales for the push ups and toes to bar such that they each take ~30 seconds per round. Neither should exceed 45 seconds in any one round! KB swings should be unbroken for the majority of the rounds.
Community Notes: Happy Birthday Dan Ellis, Kyle E, Mani and Jason L!
Workout of the Day
Overhead Squat 8-8-15
Then complete:
50 slow butterfly abmat sit ups (~2 seconds up, ~2 seconds down)
WOD Notes: The goal today is to establish a 15 rep max overhead squat. If going overhead doesn’t feel good for you, consider a back or front squat instead. The intent on the abmat sit ups is to start each rep without
Workout of the Day
With a partner, complete for time:
And 15 rounds of:
WOD Notes: For this workout, both partners will begin working at the same time; one on the rower and one on the triplet. The rower must stay in motion until all 3000m are completed. At that time, one athlete will be working at a time to finish off the remaining rounds. You may switch as often as you like!
Open Notes: Remember to submit your scores at the games website before Monday at 8:00 pm!
Workout of the Day
“Open 22.1”
AMRAP in 15 minutes of:
WOD Notes: Welcome to Open 22.1!! We hope you are excited to take this WOD for a spin! If you are a registered competitor, be sure to review the official Workout Description and Scorecard here: Rx & Scaled / Foundations. There are a lot of movement standards to be aware of; two key ones to note are: (1) There is a new wall climb standard this year which is based on gender, not athlete height, (2) The box jump overs REQUIRE a step down, even for Rx divisions, unless you plan to clear the box in a single bound (not recommended). As with all Open workouts, we’ll run 2 heats so everyone has a judge/counter. Even if you are not registered for the Open, we encouage you to come to class tomorrow to take on 22.1!
Schedule Notes: In addition to our regular Friday classes, we’re holding “Friday Night Lights” at 6:00pm for anyone who wants to complete 22.1 in prime time! Starting shortly after 6:00 pm, we’ll kick off heats of 22.1 until everyone is through. If you plan to attend, be prepared to get yourself warmed up and ready to go, since there is no coach-led warm up or instruction. Even if you’re completing the workout earlier in the day, come on out to cheer on some ICAers going after it! Some folks plan to hang out after the final heat, so bring some refreshments and join us!
Community Notes: Happy Birthday Natalie and Caroline!
Workout of the Day
Sumo Deadlift 5-3-3-2-1-1-1
Then complete NFT:
WOD Notes: The intent today is to build to a heavy sumo deadlift single. You can plan to start with the set of 5 around 65 to 70% and gradually increase in weight across each set. Shooting for 90 to 95% by your last single is a good bet. If you feel great, you can shoot for a new PR!
Open Notes: The teams are set and the 2022 Open is upon us! Check out the live announcement at the games site at 3:00 pm on Thursday. You’ll get to see some of the best CrossFitters on earth try it out without very much prep time!
Workout of the Day
Complete 4 rounds for time of:
Time Cap = 20 minutes.
WOD Notes: The ideal timing for this workout would be to spend 1:30 to 2:00 on the run and then ~1 minute on each of the other two movements. Go out of the gates at a measured pace and see if you can gradually increase in speed over the final two rounds!
Workout of the Day
Complete 5 rounds of max reps in 1 minute at each of the following stations:
Rest 1 minute between rounds.
WOD Notes: In this workout, you’ll be working on box jumps for one minute then immediately transition to thrusters for 1 minute, then rope climbs. After a 3 minute round, there will be 1 minute of rest. We’ll record total box jumps, total thrusters and total rope climbs completed!
Workout of the Day
AMRAP in 8 minutes of:
Rest ~5 minutes then complete:
WOD Notes: Choose a weight today that will let you hit 5 hang power cleans in a row each round. The handstand walk can be modified to wall supported HS shoulder taps, cumulative handstand hold or wall climbs.
Open Notes: Anyone looking to join a team for our intramural open series has until tomorrow (Monday) at noon to do so! Then we will be dividing up the teams and getting ready to get after it come Friday!
Workout of the Day
Push Press 5×5 (75% 1RM)
Then complete NFT:
Workout of the Day
“The Baseline”
Complete for time:
Rest for the remainder of 8 minutes and repeat for a total of 3 rounds.
WOD Notes: It’s time to come re-test your first workout ever at ICA!! Generally, there are two methods to attack this workout. You can let it rip on round 1 and let 2 and 3 melt away or you can go at a measured pace in round one and try to gradually decrease your time in rounds 2 and 3 (negative split). Either way, it should be a blast!
Workout of the Day
Complete 8 rounds, each for time of:
Start a new round every 3 minutes.
WOD Notes: Scale the reps and movements such that each round is ideally done in 60 to 80 seconds. There will be a cap of 2 minutes on any one round. Muscles ups can be scaled to jumping muscle ups or pull ups+push ups.
Workout of the Day
Front Squat 8×1 (90% 1RM)
The complete NFT:
WOD Notes: Today is a killer leg day!! Get ready to pack in some work.
Open Notes: The 2022 NoBull CrossFit Open is just 7 days away! The all-inclusive worldwide Open is the largest participatory sporting event on Earth. During the online competition, one workout is released each Thursday, and athletes have four days to record and submit their scores. Our Daily WOD each Friday (Feb. 25, Mar 4, & Mar. 11) will be the Open workout for that week. Anyone who is 14 and older can sign up and participate in the first step of the CrossFit Games season. Anyone who signs up will also be placed on an in-house intramural team with an ICA coach as a captain! So, what are you waiting for?! Follow this registration link to sign up for the Open and join in on the fitness and fun!
Workout of the Day
“Open 17.5”
Complete 10 rounds of:
Time Cap = 25 minutes.
WOD Notes: Choose a thruster weight that will allow you to go unbroken through at least the first 5 rounds and a double under option that will not take more than 1 minute.
Workout of the Day
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
WOD Notes: Choose a bench press weight that will likely let you go unbroken but may require a little thought between sets and/or maybe break a few sets in half. If ring dips aren’t yet in your arsenal, consider banded ring dips, push ups on a bar, or ring push ups.
Workout of the Day
Squat snatch 6×2 (80% 1RM snatch)
Then EMOM for 10 minutes of:
WOD Notes: You may drop the bar between the heavy snatch reps and try to get back on in a reasonable amount of time (~10 seconds or so). Try to hang on for the power snatches; see if you can hold for all 30 seconds!
Community Notes: Happy birthday Jeff Collins & Annie Both!
Schedule Notes:
Workout of the Day
AMRAP in 18 minutes of:
WOD Notes: Choose a weight that will let you go unbroken for most of the rounds today. Ideally the toes to bar should be in 1 or 2 sets for the bulk of the workout.
Workout of the Day
Complete for time:
WOD Notes: If you’re performing strict or banded pull ups today, shoot for 20 to 25. The wallballs should be in sets of 10 or more!
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1041 W. Bridge Street
Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
