On Memorial Day, we’ll join CrossFit gyms around the country in tackling the hero workout “Murph,” as we honor those who died serving our country in the U.S. Armed Forces. The workout is free for ICA members (will not count toward your class totals).

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools but decided he could do more for his country as one of the Navy’s elite SEALS.  This workout was created by Murphy and was one of his favorites; he used it for his own training and named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.

“Body Armor” aka “MURPH”

Complete for time:

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

Wear a 20/14# weight vest.

WOD 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.

Scaling Options:

• Most individuals do not wear a weight vest, so that is the first scale to consider! We only recommend wearing a vest if you’ve successfully completed non-vested Murph in the past.
• 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, running together but sharing the indoor reps with a friend.
• If you need to scale pull-ups, please sub ring rows. (Jumping pull ups are not allowed, and bands are discouraged because they take a long time to get in and out of…)

Schedule Notes:

• In lieu of traditional classes, we’ll kick off a heat every 20 minutes from 7:00-10:00am.
• 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! Coaches will be available in the North Room to help you warm up and talk scaling options.
• The gym will open by 6:30am.

Although this is a free workout, the no-show / late cancellation policy does apply. Please only reserve a spot if you’re committed to attending. Thank you for your understanding and cooperation!

Sunday, April 27th at 11:00AM

On Sunday April 27, we’re hosting the Manion WOD at ICA! This is a FREE community event that honors local hero, Travis Manion.

Iron Cross Athletics is an OFFICIAL host of this year’s workout. If you choose to register via the ICA Fundraiser Page, a t-shirt is included with your donation.

While the workout can look intimidating, there are many ways to scale (half Manion, Partner Manion, etc.) A coach will help you choose the best option for you.

“Manion”

7 rounds for time of:

• 400-meter run
• 29 back squats (135/95#)

The Manion Foundation (TMF) has a RUCK option as well! (Weighted ruck in place of the 400m run.) If you choose this option, you will also receive a patch from TMF.

For more information on Travis & the Manion Foundation, click HERE.

To register & donate for the ICA Manion Event, click HERE.

As many of you know, we have two AEDs at ICA, and the more people we have trained to use them, the better chance of survival for someone in sudden cardiac arrest. This exact medical emergency happened at ICA last fall, and thanks to several members and coaches who were CPR/AED certified, we were fortunate to have a positive outcome. After the event, we had several people reach out asking if we could hold a course at ICA because, well, the more people who have this training, the better!

We are supremely grateful to Shiloh Kramer, MSN-HSAD, RN, NREMT-P, who is offering her instructor services for free! (And thank you to ICA member Becky Fulmer for connecting us!) There is a $33 fee for the training that will go to the American Heart Association for your CPR/AED certification card, which will be emailed to you following the course and will be valid for 2 years.

What: American Heart Association CPR/AED certification course

When: Saturday, April 19 from 11:30 am to 1:30 pm

Where: Iron Cross Athletics

Who: ICA members and coaches*

Cost: $33

Sign up: Via the Events Tab on the ICA app; direct link here.

*Space is limited to 24 attendees. If you have a friend or family member who wants to attend and is not an ICA member, they are welcome to sign up after April 5, to allow first priority to our membership.

What is the Open?

The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest and most inclusive fitness competition on Earth and a celebration of our CrossFit community! It’s 3 weeks long, with one “test” per week, beginning on Feb 27, 2025.

At ICA, the Open is one of the most fun times of the year, featuring an intramural competition for all registered athletes as well as “Friday Night Lights.” (Details below.) It’s a great way to connect with our community and celebrate our collective fitness!

Last year we had 98 athletes participate – can you help us get to 100 this year?!? 

Who Is the CrossFit Open For?

The Open is for everyone! For some, the CrossFit Games season is complete after 3 weeks of the Open and is a standalone yearly endeavor. For an elite few, the Open serves as the first qualifying round for the 2025 CrossFit Games season. Here is how the Open feeds into later stages of the CrossFit Games season:

• The Open – Hundreds of thousands of people compete in the Open every year! Anyone can and everyone should participate!
• Semifinals – The top finishers from the Open will move on to the In-Affiliate Semifinals.
• CrossFit Games – The top finishers from the Semifinals move on to compete at the CrossFit Games where the Fittest on Earth are crowned.

Every athlete who registers for the Open will get placed into a division based on age and gender:

• Individual – All athletes aged 18-34 will be placed in the individual division
• Age Groups – There are 9 age groups for teenage athletes ages 14-17 as well as masters athletes ages 35-70+

Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:

• RX’d – Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.
• Scaled – Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.
• Foundations – Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.

How Do I Participate?

If you are a member at ICA, participating in the Open is easy! We run the Open Workout as the Daily WOD every Friday. We run 2 heats per class, so everyone has a counter/judge. All you need to do is:

1. Register for the Open ($20) by February 21, 2025. Remember to select “CrossFit Phoenixville” as your affiliate.
2. Show up to the gym on Feb. 28, Mar. 7, and Mar. 14, and complete one of the official versions of the WOD. If you can’t make it to the gym on Friday, you can complete the workout during Open Gym on Saturday, Sunday or Monday. You’ll need to make your own arrangements for a counter/judge and ensure a coach is available to oversee.
3. Post your score to the Games website by Monday at 8pm!

Friday Night Lights!

On Fridays during the Open, we hold all regular classes through the 4pm. Starting at 5pm, we turn up the energy, blast the music, and throw down with our ICA Fit Fam at “Friday Night Lights.” This fun and festive atmosphere is a great way to complete the Open workouts. Rather than a coach-led class, we run heats of the Open workout every 20-30 minutes until everyone has finished. Even if you complete the workout earlier in the day, we encourage you to come back to the gym from 5-7pm to cheer on your friends!

ICA Intramural

One of the most fun aspects of the Open is that every registered athlete gets assigned to one of our in-house Open teams. Teams are led by ICA coaches, who will be your guides for the Open. You’ll earn points for your team just by showing up and completing the workout. The higher you place, the more points you’ll earn. We’ll also give out spirit awards each week for a chance to earn your team even more points!

To get assigned to an in-house intramural team, you MUST officially register for the Open by Friday Feb. 21 and pick CrossFit Phoenixville as your affiliate! 

The Community Cup and Pairs Competition

New this year, CrossFit HQ is offering two new competitions that will be available exclusively to athletes who completed the Open:

• The Community Cup – Taking place from Jun 9-15, this online competition will let you compete against other athletes of similar abilities. After completing the Open, you’ll be assigned a “competition level,” grouping you with other similarly skilled athletes. Use the time between the Open and Community Cup to tackle areas of your fitness you want to improve, then compete in the Community Cup in your assigned tier.  Similar to the Open, then competition will involve three workouts. Different from the Open, all three workouts will take place in one week!
• The Pairs Competition – Individual and masters athletes who compete in the Open can partner with another athlete from anywhere in the world. Both partners will use their Open scores to qualify. The top pairs will then qualify for an in-person competition hosted by Masters Fitness Championship taking place Oct. 10-12, 2025, in Fort Wayne, Indiana, at the Grand Wayne Convention Center.

Let’s Goooooo!

Register today!  

On Mon Jan 20, we will have a delayed opening due to the winter weather and anticipated slippery road conditions. We will open at 9:00am with a normal schedule for the remainder of the day:

Daily WODs

• 9:00 am, 9:30 am, 12:00 pm, 4:00 pm, 5:00 pm, 5:30 pm, 6:00 pm

Teen & Youth

• 7:00 pm

Open Gym

• 10:30 am – 5:30 pm

We’ll add a 10:00am if the 9:00 and 9:30 fill. Please only sign up for a class if you’re sure you can attend (car cleared off and roads looking passable). Thank you for your understanding and cooperation! 

It is that time of the year again – the season of re-committing, resolutions and goal setting! Across our 2025 goals cards, many of you have a pull-up goal. Some are looking for strict, some for kipping, others butterfly. Regardless of your goal, we have a plan to help you get there!

8-Week Strict Pull-Up Program

Starting 2/10, we’re kicking off an 8-week strict pull-up program. This program involves a weekly progression of strict pull-ups (banded, unassisted, or weighted, depending on your starting point). On Day 1 of each week, we’ll post that week’s pull-up rep scheme, and the work should be completed 3-4 days per week (independently / outside of class). Participants should expect to commit ~20 minutes a day, 3-4 days per week, for 8 weeks.

Celeste will hold a 30-minute mini-clinic on Saturday 2/8 @ 11 am, to introduce the program, test your baseline strict pull-up (10 RM), and get you set up with your 8-week progression. If members attended the mini-clinic last year, there is no need to re-attend the strict pull-up day as it will cover the same information.

If you want to improve your strict pull-up capacity, this program is not to be missed! The gainz are real!

Kipping Pull-Up Clinic

In April (date TBD), Celeste will host a 1-hour kipping pull-up clinic. We’ll cover the traditional kip as well as the butterfly kip, helping you develop proficiency and efficiency in these movements.

We strongly recommend that athletes have an unassisted, strict pull-up before starting to learn the kip. (Although it’s not a die-hard prerequisite for attending the kipping clinic.) If you’re still working toward a strict pull-up, we encourage you to complete our supplemental “Upper Body Pulling Strength” program. This program is available on the ICA app year-round! There are 15 total workouts aimed at helping you build strength and stability. Expect to spend ~30 minutes a day, 3 days/week, for 5 weeks. This program can be completed concurrent with the 8-week strict pull-up program, if desired.

I’m in! How do I Sign Up?

All of these pull-up programs are FREE for ICA members!

• MINI-CLINIC: The Feb 8 “mini-clinic” will be listed in the ICA app soon!
• 8-WEEK STRICT PULL-UP PROGRAM: Every Monday, starting Feb 10, the weekly pull-up rep scheme will be posted on the ICA app under the Daily WOD. There is no need to sign up! Log your results to let us know you’re participating.
• KIPPING CLINIC: More info to come… April date TBD.
• UPPER BODY PULLING STRENGTH PROGRAM: This program is available year-round in the ICA app. It’s listed as a separate track (similar to our Endurance and Olympic WODs). To find it, open the Workouts tab, click on the “1) Workout of the Day” drop-down, and click on “Upper Body Pulling Strength.”

Time to get to work and crush our 2025 goals!

***UPDATE***: We’re opening ICA for Open Gym hours from 3:00 to 7:00 pm. We’ll make the final call on Teen/Youth classes by 5:00 pm.

Given the winter weather forecast (snow expected throughout the morning), classes are canceled for Monday, Jan 6. We’ll assess road conditions and open up for Open Gym when/if it looks safe to do so. Keep your eye on the blog, the Social tab of our app, and/or our ICA Community Facebook group for updates. Today’s previously programmed WOD, Fight Gone Bad, has been moved to Friday!

• Teen and Youth classes are tentatively on for 7:00pm. Please register if you plan to attend so we can gauge interest and make a final decision by 5:00pm.

At-home WOD recommendations!

1. Shovel for time
   
2. Sled or walk in the snow for max distance
   
3. AMRAP in 15 minutes of: 10 push-ups, 15 sit-ups, 20 air squats
   
4. Complete the “at-home” version of any Daily WOD from recent weeks

Attention all walking, hiking, rucking, and outdoor-loving ICA athletes! We’re putting together a team for UltraTrek Bear Mountain on 4/6/25, and we’d love to have you join us! ​It’s a walking and rucking endurance challenge with 7, 14, 21, and 28-mile race options. The course utilizes a scenic, 7-mile loop, up and down the trails of the Bear Creek ski mountain. Participants will journey through varied terrain – paved, gravel, dirt, and rocky paths – and elevation up to 1,000 feet to push their mental and physical capabilities.

Aid stations with snacks/beverages and restrooms will be available every 2.5 miles of the course, making the event beginner friendly. Seasoned vets can level up the experience and earn extra swag by adding a 20- or 35-pound pack or weighted vest.

The event kicks off at 7am, and athletes will have 10 hours to complete the course. Finishers will receive a custom t-shirt, patch, premium canvas tote bag, and refreshments and food after the race. Cost varies based on your distance: $64 for 7-miles up to $124 for the full 28-mile challenge.

If you want in, register through the website linked above and be sure to write in “Iron Cross Athletics” as your team! Reach out to Nikki Warnek, Dave Boelker, or Dennis Mooney with questions – and to let us know you registered!

Ring Muscle-Up Clinic

Are you ready to conquer the ring muscle-up? Whether you’re aiming for your first one or refining your technique, this clinic is for you!

Clinic Details

 When: Friday, January 17th
  Time: 6:00–7:00 PM
 Where: ICA- Main Room

What You’ll Learn

• Key Phases of the Ring Muscle-Up: Pulling, transitioning, pressing, and kipping.
• Strength & Skill Drills: Focused progressions to build confidence and proficiency.
• Personalized Feedback: Attempt muscle-ups or progressions with guidance.

This clinic is open to all skill levels—whether you’re just starting or fine-tuning your technique, you’ll leave with actionable steps to improve.

Spaces are limited, and the cost is FREE, so sign up today! Please reach out to Coach Ricky with any questions.

Let’s make 2025 the year you master the muscle-up! 

The gym’s hours will be modified between Dec 23 and January 1st! You can see our schedule below:

Monday, December 23rd:

• Regular schedule

Tuesday, December 24th:

• Open gym 5:00 am to 1:00 pm
• 5:00 am
• 6:00 am
• 7:00 am
• 8:00 am
• 9:00 am
• 10:00 am
• 11:00 am TEEN (age 13-18)
• 12:00 pm

Wednesday, December 25th:

• CLOSED

Thursday, December 26th:

• Open Gym – 7:00 am to 6:00 pm
• 7:00 am
• 8:00 am
• 9:00 am
• 10:00 am
• 11:00 am TEEN (age 13-18)
• 12:00 pm
• 4:00 pm
• 5:00 pm

Friday, December 27th:

• Open Gym – 5:00 am to 6:00 pm
• 5:00 am
• 6:00 am
• 7:00 am
• 9:00 am
• 10:00 am
• 11:00 am YOUTH (age 8-12)
• 12:00 pm
• 4:00 pm
• 5:00 pm

Saturday, December 28th: Regular schedule

• Open Gym – 7:00 am to 8:00 am
• 7:00 am OLY
• 8:00 am
• 8:30 am
• 9:00 am
• 9:30 am
• 10:00 am

Sunday, December 29th: Regular schedule

• Open Gym – 8:00 am -11:00 am
• 8:00 am
• 9:00 am
• 10:00 am

Monday, December 30th:

• Open Gym – 5:00 am to 6:00 pm (except for 11:00-12:00)
• 5:00 am
• 6:00 am
• 7:00 am
• 9:00 am
• 10:00 am
• 11:00 am TEENS (age 13-18
• 11:00 am YOUTH (age 8-12)
• 12:00 pm
• 4:00 pm
• 5:00 pm

Tuesday, December 31st:

• Open Gym – 5:00 am to 1:00 pm
• 5:00 am
• 6:00 am
• 7:00 am
• 8:00 am
• 9:00 am
• 10:00 am
• 11:00 am TEENS (age 13-18)
• 12:00 pm

Wednesday, January 1st:

• Open Gym – 8:30 am to 11:30 am
• 8:30 am
• 10:00 am

Thanksgiving is barely behind us, but we’re already planning for our next tradition that you don’t want to miss! Join us on Saturday, December 21, 2024, for our annual “12 Days of ICA” WOD! In lieu of regular classes, we’ll run heats all morning long, starting at 6:40am and ending around 11:00am. Read below for details!

“12 Days of ICA”

• Day 1 = 1 x 200m run
• Day 2 = 2 deadlifts (225/153#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push-ups (men clapping)
• Day 5 = 5 second L-sit hold
• Day 6 = 6 wall balls (20/14# to 10/9′)
• Day 7 = 7 kettlebell swings (53/35#)
• Day 8 = 8 kettlebell sumo-deadlift high pulls (53/35#)
• Day 9 = 9 burpees
• Day 10 = 10 walking lunges
• Day 11 = 11 knees to elbows
• Day 12 = 12 keg ground-to-overhead (105/75#)

WOD Notes: You do the workout like you sing the song – each round starts with a new movement and then you work backwards through the numbers below it. For example:

• Round 1 = 200m run
• Round 2 = 2 deadlifts + 200m run
• Round 3 = 3 box jumps + 2 deadlifts + 200m run… etc.
• Round 12 = 12 keg G2O, work down thru every movement, end with a 200m run

The full workout takes up to an hour. A popular scale is to perform only the even rounds (2, 4, 6, 8, 10, 12) – once you start the round, you still complete ALL the movements (even & odd) beneath it. This modification effectively cuts the workout in half but allows you to complete each station.

Schedule Notes: We run this workout in heats (not a coach-led class), kicking off a heat every 20 minutes. The time you sign up for is the time your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. A coach will be available to help you get ready and answer any questions you may have.

Registration: This workout is FREE for ICA members. Our system will deduct a session when you register, but it will be returned once the coach checks you in. Our typical late cancel / no show policy applies. (12-hour cancellation)

PS – Wear your most festive holiday outfits and ugly sweaters to fill the gym with holiday cheer!

We’re bringing back our winter trail series! Instead of letting old man winter get you down, let’s take it on head-first! On Sunday mornings we’ll meet up at the Schuylkill Canal Park’s Lock 60 Recreation Area at 10:15am where we’ll split into 2 running groups (faster & slower) and occasionally, a hiking group. The hike is 2-3 miles and the run is 4-6. All ages and running abilities are encouraged to join us!! (Kids too!) This trail series is FREE for all participants, including non-ICA members. Sign up in Push Press for training runs so we know who to expect! 

For extra motivation, consider registering with a regular group of ICA trail racers for one or more of the Pretzel City Sports’ Trail Races, which these runs will prepare you for: Dirty Bird 15K/30K (Dec 15), Chilly Cheeks (Jan 19) and/or Ugly Mudder (Feb 23). They’re lots of fun and a great mid-winter challenge. Reach out to our fearless trail leaders with questions: Coach Dave, Bob Brown and Erin!

• Dec 1
• Dec 8
• Dec 15 – Dirty Bird 15K/30K – French Creek State Park
• Dec 22
• Dec 29
• Jan 5
• Jan 12
• Jan 19 – Chilly Cheeks 11K – Reading Liederkrantz
• Feb 2
• Feb 9
• Feb 16
• Feb 23 – Ugly Mudder 6.55M – Reading Liederkrantz

We’re placing a group order for our all-time favorite ICA hoodie! The last time we ordered this design was 5 years ago, and we’ve had several requests for a re-order!

Place your order by Dec 6; delivery to ICA guaranteed by Dec 20: ORDER HOODIE HERE! 

***UPDATE*** We added a crewneck option. Same dates apply! ORDER CREWNECK HERE!

On Thursday, Nov. 28th, ICA will be OPEN and bustling with energy as we complete our annual tradition of “The Firebird!” It’s one of our favorite days of the year! 

This class is free for ICA members. Registration is open!

“The Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 ring muscle ups
• 10 hang power cleans (155/103#)
• 20 wallballs (20/14# to 10/9′)
• 30 double-unders

“The Firebird Express”

Complete 5 rounds for time of:

• 400m run
• 10 pull ups
• 10 hang power cleans (115/75#)
• 10 wall balls (20/14# to 10/9′)
• 20 double-unders

To accommodate as many athletes as possible, we run this workout a differently than most daily WODs. It is not a coach-led class. Instead, we kick off heats every 30 minutes from 7-10am. (Hard cap to finish the WOD is 11am).  Equipment for the workout will be set up around the Main room and shared between all athletes.

When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up. We’ll have a coach available in the North room to answer questions and help you figure out modifications. 

“The Firebird” is a long workout (40-60 min), so if you’re looking for something more reasonable, consider “The Firebird Express” (20-30 min)..

Other Thanksgiving Schedule Changes:

• Wednesday Nov. 27 – No 5:30pm, 6:00pm, or 7:00pm (teen) classes. The gym will close at 6:00pm.
• Friday Nov. 29 – Classes at 7:00 AM, 8:00 AM, 9:00 AM, 10:00 AM, & 12:00 PM classes. (Reese & John GAMES CELEBRATION starts at 5PM at the Rec Room)

Please join our ICA family in celebrating Reese & John’s Games success!

• Date: Friday, November 29 (Black Friday)
• Where: The “side bar” at the Rec Room in Phoenixville
• Time: 5-8 PM

Appetizers will be served in addition to a cash bar. Looking forward to celebrating THE FITTEST TEEN ON EARTH with you!

The time has come for our annual ROWvember challenge which officially kicks off on Friday, November 1st!

For those that haven’t heard, ROWvember is a fun and free challenge we hold each year to help you up your conditioning and rowing game.

This year’s challenge features twelve rowing-based workouts, each lasting ~15 to 30 minutes. The workouts will be posted on the Aerobic Capacity track in PushPress throughout November. There’s no requirement to complete them on the day they’re posted; just make sure to log your results in the ICA app on the correct date before the deadline (Monday, December 2nd) so we can track who completed them.

You can tackle the workouts during Open Gym, outside in the parking lot (weather permitting and if classes aren’t using the rowers), or at home if you have access to a rower.

Complete and log all 12 workouts to earn a sweet prize! Let’s make this the best ROWvember yet! If you have any questions, please direct them to Coach Ricky.

To help you along your ROWvember adventure, Coach Ricky is holding a free rowing clinic on Friday, Nov 8 from 5:00 to 6:00 pm. Whether you’re looking to sharpen your mechanics, boost efficiency, or just get more out of your rowing sessions, this clinic will have you covered. We’ll break down the essentials and get you moving with precision.

 Bonus: We’ll wrap up with one of our ROWvember workouts so you can put everything you’ve learned into action right away. Expect to sweat, have fun, and improve your performance!

 Date: Friday, Nov. 8th
 Time: 5-6 PM
 Location: North Room

Sign up in PushPress today! Space is limited.

The Phoenixville Bed Races are upon us once again! Save the date of Nov. 2 to come out, cheer on the ICA team, and donate to a good cause!  Details below:

What the…? The bed races are an annual fundraiser and Phoenixville tradition in which local groups (businesses, teams, friends, etc.) dress in crazy costumes and race beds on wheels down Third Avenue in Reeves Park to raise funds for two local nonprofits that provide shelter for the homeless. Beds are eligible for the three top prizes of Fastest Bed, Best Team Theme, and Most Funds Raised. The day includes the races, kids’ activities, music, great food, and community! For more details on the race and the organizations involved, click here.

Where and when is this awesomeness? This year the race will take place on Saturday, November 2th. Voting for best bed starts at 11:00 am, races start at 12:00, and the event usually wraps up around 2:00 pm. The race takes place at 3rd avenue, along Reeve’s Park.

How can I participate? First thing – we need 4 pushers, 1 driver, and 1-2 alternates. We’ll have try-outs to seek out ICA’s fast pushers! A few requirements:

1. Be available on Saturday, November 2th from 10:00 am to 2:00 pm.
2. Be ready to be an ambassador for the ICA community! This means show up with a positive attitude, have fun and compete hard!
3. Be a current ICA member.
4. Sign up to meet with John on 10/15 or 10/16, during one of the windows on this spreadsheet. The tryout will be a ~150 meter (out and back) time trial. Be warmed up! (If you can’t make these times, email John at ironcrossathletics@gmail.com to schedule a try out.)

How else can I get involved? Show up on race day wearing your ICA gear and cheer on our team! If you are able, we’d greatly appreciate donations or your help spreading the word and fundraising: ICA Fundraising Page

💪Join us Saturday, September 28, 2024, for the Peggy Berman Memorial Pull-up Challenge!

Peggy was an ICA member from 2012-2016 and mom to current member Sam. The challenge was created in her honor after her tragic passing in 2020. You can read more about Peggy and the inspiration for her namesake challenge here: Peggy Berman Memorial Pull-up Challenge.

💪The goal of the challenge is to complete 50 strict pull-ups in 30 minutes, just like Peggy did on her 50th birthday.

If you’re 50+ years old and complete the challenge Rx, you’ll get your name added to the wooden plaque. Even if you’re under 50, or you need scale the workout (banded pull-ups, ring rows, etc.), please join us for this fun event to celebrate and honor Peggy.

💪New this year

• On 9/28, every class (8:00, 8:30, 9:00, and 9:30) will have 15 minutes to complete pull-ups in Peggy’s honor.
• The final class of the day (10:00am) will host our official challenge and get a full 30-minutes. (That means the 10am class will run a little longer than usual; please plan accordingly.)
• If you want to show up just for the pull-ups, all are welcome! No need to register, please arrive ~10:30 and be ready to start ~10:40.

It’s that time of year again…our annual ICA nutrition challenge is almost here! Below is some info on the structure of the challenge and some frequently asked questions on the basics:

Q: What is the nutrition challenge?

A. The focus of our nutrition coaching at ICA is to help you provide you with the information you need to create long-term success for your health & fitness goals through sustainable habits. The challenge is no different! You’ll goal set one-on-one with a coach, establish a plan for what you want to accomplish, and then work together with the coaches and community over 6 weeks to get you closer to your goals.

Q: Is this a weight loss challenge?

A: No, this challenge focuses on your goals as an individual. Some will want to gain weight in the form of lean muscle, some will want to decrease body fat or improve performance in the gym. Some people will just want to feel better – and these are all great goals for the challenge!

Our nutrition coaches strive to help you on your health & wellness journey. Most often we will focus on body composition, not weight. Weight is one of many metrics we use to measure success.

Q: What do I have to give up/restrict/limit/forego to participate?

A. There are foundational pillars of nutrition that help create success. We will help you to focus on the ‘do’s’ of nutrition rather than the ‘don’ts’ throughout the challenge. There are no rules in place that create restriction (i.e., no sugar, no carbs, no booze, etc).

Will limiting or emitting some less-healthy options from your diet help? Sure. But we would rather help you implement sustainable habits you are ready & willing to stick to long after the challenge ends.

Q: Do I have to weigh & measure all my food? What about counting macros and tracking food?

A. There is no requirement to weigh and measure food or count macros for the challenge. These are tools we use to gain the most data in this process. The more specific you are with your intake, the more specific your results will be. You’ll have a chance to sit with a coach and explore your options that are best for YOU!

If you still have any questions, you can direct them to Coach Ricky, Coach Karen, or Coach Aileen. If you’re still on the fence, this is your sign to take the plunge & sign up!

**9/11 update – Teams & Heats posted HERE!**

31Heroes 2023

ICA’s 14th Annual 31Heroes WOD & 13th Anniversary Celebration – Sunday, September 15, 2024! 

13 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.

The WOD

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

• 200m wreck bag 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. (It’s also okay to not count reps and just go hard for 31 minutes – that’s what most teams do!)

• Level 1 = 50# wreck bag, 155# thruster, 30″ box
• Level 2 = 35# wreck bag, 103# thruster, 24″ box
• Level 3 = 35# wreck bag, 65# thruster, 20″ box
• Level 4 = 20# wreck bag, 35# thruster, 16″ box

All team members share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or power clean instead.

Fundraising / Donations

Every year since 2011 we’ve been among the top fundraisers in the WORLD for the 31Heroes organization. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:

1. Donate directly to our team page: https://www.classy.org/team/592517. A donation of $31 (or more) will get you a 31Heroes tank or t-shirt (mailed to you directly by 31Heroes). *To be eligible for a shirt, donations are due by Aug 31!*
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. Prizes are listed here.
3. Make a cash donation in person at the live event (no t-shirt or prizes).

While donations of any amount are appreciated, you are not required to make a donation in order to work out with us on September 15!

Registration

ICA members: Register via the members app under the Events tab. (Schedule–>Events). Cost is free!

• IMPORTANT: Signing up in the app registers you for the event, but we still need to put together teams! We’ll have Level Sign Up Sheets at the gym where you can add your name to your desired level (1, 2, 3, or 4). You can sign up as a full 4-person team, as a pair of 2, or as a free agent, and we’ll 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 register here and then email us at ironcrossathletics@gmail.com with your preferred level (1, 2, 3 or 4).

ONLINE REGISTRATION CLOSES SEPTEMBER 8 to give us time finalize heats and teams! 

Schedule

• 7:30 – Gym opens
• 8:00 – Opening Remarks
• 8:20 – Heat 1
• 9:00 – Heat 2
• 9:35 – Group Photo in the Parking Lot
• 9:50 – Heat 3
• 10:30 – Heat 4
• 11:10 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages and snacks to share!

**9/11 update – Teams & Heats posted HERE!**

We will release heat assignments a few days before the event. If you have a specific heat request, please note that on the Level Sign Up Sheets. We will do our best to accommodate, but we cannot promise specific heat times!

Parking

The parking lot will be closed for athlete and spectator safety. Please park along Jefferson Street, on the northeast side of the building, or across Bridge Street at the Oakwood Apartments.

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 11:45 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! 

On 9/1/24, we’re starting our annual powerlifting cycle. Powerlifting consists of the “big three” lifts: back squat, bench press, and deadlift. Throughout September & October we’ll focus our strength days on these lifts.

The 9-week cycle will culminate with the “Powerlifting Total” on SUNDAY NOVEMBER 3. Classes will be 90-minutes long, and we’ll increase the attendance caps so people can partner up with a lifting buddy. You’ll have 3 attempts at each lift to establish a 1 rep max. Your total will be the sum of your back squat + bench press + deadlift.

Athletes can choose whether to sumo deadlift or conventional deadlift – pick whichever one you’re most comfortable with and train that version over the next 2 months!

Let’s get strong, ICA!

It’s time for another ICA meat order!  Some of you may not know that we have a good relationship with a small family run farm in rural Lancaster called Rineer Family Farms.  Three to five times a year we place an order through Daryl (the farmer) for beef, chicken and pork.  Usually 2 weeks to a month later, it is delivered to the gym packaged and frozen.  The delay is because when we order the meat, the animals are still walking around a field living it up.  This means we get fresh high quality meat at prices typically lower than equivalent meat bought at the grocery store.  In addition to that we get to support a small farmer doing what he loves!

Beef: 1/8th cow is about 50# with about half ground beef, half steaks/roasts etc = $475

Pork:  1/2 hog is about 60# with sausage, hams, ground pork, loins and bacon = $395

Chicken: about 40# of chicken with a few whole chickens, some breasts, wings, thighs and usually a smoked chicken (delicious) = $215

If you are interested, you can fill out your info here.  Please have your order in by Friday, August 16 at 8:00 pm.

It’s the day you’ve been waiting for all year! On Saturday, August 17, we’re doing our 200 burpees for time benchmark!

It’s a test of sheer mental fortitude and a rite of passage for ICA members. More importantly, it’s a chance to prove to yourself what you’re made of!

This year, we’re running it as a “bonus” workout – FREE for ICA members and guests. It will take place in the North Room with two heat times – 9:10 and 9:30. Please warm up on your own before the heat start time, and plan to attend both heats so you can workout at one and count for a friend at the other.

If you’re unsure whether you can complete 200 burpees, we have options! Our recommended approach is:

• 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!!!

Mark your calendars for ICA’s free community workouts on Bridge Street this summer!

We’re thrilled to be a part of Phoenixville’s “Inside Out” iniative for the third summer in a row.

Free community workouts will be held at the parking lot across from Molly Maguires on the following Sunday’s this summer:

• June 23, 8:00 am
• July 21, 8:00 am
• August 18, 8:00 am

For whom are these classes intended? Anyone (age 13 to 100) who wants to have an energetic start to their Sunday morning and perhaps get a little fitter.

What should I bring? It would be a great idea to bring a cold drink, a friend and a smile.

How awesome of a time will I have if I show up? Great question; I’m glad you asked. Intensely awesome!

If you’ve never been to ICA before, you can click HERE to fill out a waiver and book the class so we know you’re coming.

If you have any questions, reach out to John at info@ica-strong.com.

On Memorial Day, we’ll tackle the hero workout “Murph” in honor of the men and women who have died serving our country in the U.S. Armed Forces. This is an annual tradition at ICA and CrossFit gyms around the country. It’s a free workout for ICA members (will not count toward your class totals).

“Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS.  This workout was created by Murphy and was one of his favorites; he used it for his own training and named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.

“Body Armor” aka “MURPH”

Complete for time:

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

Wear a 20/14# weight vest.

WOD 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.

Scaling Options:

• Most individuals do not wear a weight vest, so that is the first scale to consider! We only recommend wearing a vest if you’ve successfully completed non-vested Murph in the past.
• 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, running together but sharing the indoor reps with a friend.
• If you need to scale pull-ups, please sub ring rows. (Jumping pull ups are not allowed, and bands are discouraged because they take a long time to get in and out of…)

Schedule Notes:

• In lieu of traditional classes, we kick off a heat every 30 minutes from 7:30-10:00am.
• 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!
• The gym will open by 7:00am.

This is a free workout for ICA members (will not count toward your class totals). However, the no-show / late cancellation policy does apply. Thank you for your understanding and cooperation!

Starting Monday, May 6th, we’re retiring SugarWOD and bringing you an all-in-one ICA app! 

There are many reasons for the switch, but the two big ones are:

👉 SugarWOD has been increasingly unreliable and glitchy in recent months.

👉 You’ll now have the ability to book classes, manage your account, and log results in 1 app!

Some Helpful Q&As:

⭐ How will I log results? Do I need to download a new app? ⭐

There are 3 options:

1) Our #1 recommendation is you replace your PushPress Members app with our new, custom ICA app (powered by PushPress). It has all the functions of the Members app but has some ICA specific themes. Plus, you can have our sick logo on your phone! Download ICA app for iPhone HERE. Download ICA app for Android HERE

2) You can keep using your current PushPress Members app. You’ll be able to log your results in the “workouts” section.

3) If you love collecting as many apps as possible (AMAAP), you can download PushPress Train, which is PushPress’s app specifically designed for results tracking. It has a user-friendly interface, and logging results here will automatically sync them with the members app (and vice versa).

⭐ What will happen to all the results I’ve logged in SugarWOD? ⭐

You can export your workout history from SugarWOD to PushPress by following this VIDEO.  This will put all of your logged workouts in the new app but will not automatically link them to the appropriate benchmarks. We recommend that you take some time to manually link the benchmarks you care about! (Reach out to us if you have trouble, but it seems fairly user friendly.)

• To help you identify the workouts you might care about, here’s a list of benchmarks and dates they were last performed: ICA benchmarks.
• There’s no need to undertake a marathon session of transferring benchmarks! Over the next year, every time a benchmark is programmed as our Daily WOD, we’ll let you know the date it was last performed so you can easily find it.
• If you have trouble logging in at train.pushpress.com, use the password reset feature – you can pick the same password you used for your members app.

⭐ If I stop my membership, will I lose access to all my results? ⭐

Nope! You can use the PushPress Train app to see your old results and manually enter future workouts. You will lose access to view ICA’s daily workouts.

🚨New Track Alert🚨

Hopefully you already know about the various programming “tracks” that we offer. This includes:

• Workout of the Day
• Aerobic Capacity (general conditioning work)
• Weightlifting (Olympic)
• Teen Strength & Speed
• Youth Strength & Speed

These tracks are free for all ICA members and can be used for supplemental training or to get ideas for what to do if you find yourself at open gym.

We’re excited to announce the addition of a new track!! The new track you’ll find on the app will be labeled “Train with Reese”. This track is the extra training that Reese performs each day. We’re making it available to the entire gym so you can use it as supplemental training, especially for folks interested in competing.

There are two important things to note as you peruse that track:

1. One day of training for Reese is significantly more work than most of us do in a week. It took years for her to build up to her current workload. It would be unwise for ANYONE (not named Reese) to attempt to tackle all of it. The best use of this track would be to pick and choose a few workouts each week as supplemental training. Modify weights, reps, etc. to make it suitable for you!
2. These workouts should only be completed during open gym hours. You can find our schedule of open gym hours HERE. Some of the workouts are suitable for outdoor training, in which case you can complete them in the parking lot during normal class times.

To access our supplemental tracks, go to the Workouts tab of the app (ICA app, Members app, or Train app) and use the drop-down at the top of the page.

Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, equipment, and coaching expertise. We implement a once-per-year rate increase to help us offset inflation, pay our coaches fairly and competitively for the amazing work they do, and ensure we continue to deliver a top-notch experience for you and future ICA athletes.

Our 2024 rates will go into effect on June 1 and reflect a ~3% increase over 2023 rates:

Adult Monthly Memberships

• Unlimited Membership – $196
• Standard Membership (14 classes/month) – $165
• 2x/week (9 classes/month) – $131 (available to athletes with 6 months+ at ICA)

Teen & Youth Monthly Memberships

• Unlimited Membership – $196
• 2x/week – $131
• 1x/week – $88

Personal Training 

• 1 hour – $88
• 30 min – $52

Nutrition Services (refer to Other Services webpage for details on each phase)

• Phase 1 – $263/month
• Phase 2 – $175/month
• Phase 3 – $88/month

Drop-in Rates

• Current member drop-in – $17
• Non-member drop-in – $22

These rates reflect a ~3% increase over 2023 rates.  Please reach out to us with any questions or concerns. Thank you!

CrossFit is medicine.

We know that. You know it. TrueMed believes it, too! So they created a company with the sole purpose of driving HSA/FSA spending to products that are scientifically proven to improve metabolic health (like CrossFit). By using your HSA/FSA funds for your gym membership, you can save 30% on average!

Saturday, April 27th at 11:00AM

On Saturday April 27, we’re hosting the Manion WOD at ICA! This is a FREE community event that honors local hero, Travis Manion.

Iron Cross Athletics is an OFFICIAL host of this year’s workout. If you choose to register via the ICA Fundraiser Page, a t-shirt is included with your donation.

While the workout can look intimidating, there are many ways to scale (half Manion, Partner Manion, etc.) A coach will help you choose the best option for you.

“Manion”

7 rounds for time of:

• 400-meter run
• 29 back squats (135/95#)

The Manion Foundation (TMF) is introducing a RUCK option this year! (Weighted ruck in place of the 400m run.) If you choose this option, you will also receive a patch from TMF.

For more information on Travis & the Manion Foundation, click HERE.

To register & donate for the ICA Manion Event, click HERE.

If you would like a t-shirt in time for the WOD, you must register by April 12!

Power Yoga is back! We’re excited to announce a 6-week Power Yoga series this spring 🌞

When and Where?

The series, “Learn the Basics of Power Yoga,” will take place at ICA on Sundays from 11:15-12:00, from March 24 to April 28.

What will the classes cover?

Each class will teach a new sequence, and by the end of the 6 weeks, attendees will be able to do an entire 45-minute non-stop vinyasa power class. This class will be great for beginners, great for folks who haven’t practiced in a while, and great for experienced yogis to use as a way to advance their practice.

What is power yoga? 

Vinyasa Power Yoga builds strength and mobility through whole-body movements, encouraging the body to move the way nature intended. Power yoga challenges your mind, empowering you to discover how strong you truly are.

What is the cost?

Classes are free for ICA members with an active membership. Non-ICA members are welcome and encouraged to attend as well! If you aren’t an ICA member, the cost is $10 at the door, payable to Jana.

Who is the instructor?

Jana Kent-Dewald is an experienced power yoga instructor who has taught at numerous studios in the local area. She previously taught classes at ICA (pre-COVID), and we are thrilled to get her back in-person for this limited series!

Where can I do the workouts?

If you are a member at ICA, participating in the Open is easy! We program the Open workout as our Daily WOD every Friday. All you have to do is:

• Register for the Open ($20). Be sure to select “CrossFit Phoenixville” as your affiliate!
• Show up to class on March 1, March 8, and March 15, and complete one of the official versions of the WOD.
• We also run Friday Night Lights every Friday evening, starting at 5pm. Details below!
• If you can’t make it to the gym on Friday, you can complete the workout during Open Gym on Saturday, Sunday or Monday. (Please make your own arrangements for a judge AND ensure a coach is available to oversee.)
• Post your score to the Games website by Monday at 8pm!

Even if you don’t sign up for the Open, you are welcome and encouraged to attend Friday class and complete the workout as a normal Daily WOD!

• Workout 24.1 – March 1
• Workout 24.2 – March 8
• Workout 24.3 – March 15

The fun continues…

Just in time for the holiday season, our favorite hats are back in stock, plus we’ve added a new style to the mix! All hats are $20. You can pay by cash or add your name to the store clipboard and we’ll charge you card on file. Get ’em while they’re hot!

We will have a modified schedule from December 25 – January 1. Check out the class and open gym hours below, and be sure to make time for fitness this holiday season! If you are an out-of-town CrossFit athlete and would like to drop in, please reach out to us at ironcrossathletics@gmail.com to reserve your spot. Merry Fitness to all!

Join us on Saturday, December 16, 2023, for our annual “12 Days of ICA” WOD! It’s another tradition that you don’t want to miss! In lieu of regular classes, we’ll run heats all morning long, starting at 7:00am and ending around 11:00am. Read below for details!

“12 Days of ICA”

• Day 1 = 1 x 200m run
• Day 2 = 2 deadlifts (225/153#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push-ups (men clapping)
• Day 5 = 5 second L-sit hold
• Day 6 = 6 wall balls (20/14# to 10/9′)
• Day 7 = 7 kettlebell swings (53/35#)
• Day 8 = 8 kettlebell sumo-deadlift high pulls (53/35#)
• Day 9 = 9 burpees
• Day 10 = 10 walking lunges
• Day 11 = 11 knees to elbows
• Day 12 = 12 keg ground-to-overhead (105/75#)

You do the workout like you sing the song – each round starts with a new movement and then you work backwards through the numbers below it.

• Round 1 is a 200m run
• Round 2 is 2 deadlifts + 200m run
• Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.
• Round 12 is 12 keg G2O, work down thru every movement, end with a 200m run.

Similar to “The Firebird,” the gym will bet set up in stations with shared equipment. Also similar to The Firebird, we run this workout in heats (not a coach-led class). The time you sign up for is the time your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. There is no group warm up, but a coach will be available to help you get ready and answer any questions you may have.

The full workout takes up to an hour. A popular scale is to perform only the even rounds (2, 4, 6, 8, 10, 12.) Once you start the round, you still complete ALL the movements beneath it. This modification effectively cuts the workout in half but still allows you to complete each station.

PS – Wear your most festive holiday outfits and ugly sweaters to fill the gym with holiday cheer! 

Instead of letting old man winter get you down, take it on headfirst! On Sunday mornings throughout the winter, we hold a trail run and hike series. A group of ICAers will meet up at Schuylkill Canal Park’s Lock 60 every Sunday at 10:15am. The run is usually 4-6 miles; some weeks there will be two groups of different speeds and other weeks we’ll stick as one big pack. Don’t worry, we never leave a runner behind! Most weeks we offer a hike option as well; the hike is~3 miles and kid friendly.

For extra motivation, consider registering for one or more of the Pretzel City Sports’ Trail Races, listed below. They’re lots of fun and a great mid-winter challenge. There will be no Lock 60 meet ups these weekends.

This trail series is FREE for all participants, including non-ICA members. Please sign up in Push Press so we know who to expect. (Also, so we know who to reach out to if we need to cancel for any reason.)

Thanks to Coach Dave and Erin for being our fearless trail leaders!

• Nov 26
• Dec 3 – Dirty Bird 15K – French Creek State Park
• Dec 10
• Dec 17
• Dec 24
• Dec 31
• Jan 7
• Jan 14
• Jan 21
• Jan 28 – Chilly Cheeks 11K – Reading Liederkrantz
• Feb 4
• Feb 11
• Feb 18
• Feb 25 – Ugly Mudder 6.55M – Reading Liederkrantz

Join Coaches Ricky and Steve for an immersive Rowing Clinic on Friday, Nov. 17th from 5-6:15 PM! Enhance your rowing skills with guidance on sound mechanics, efficiency techniques, and a chance to elevate your performance and get a little sweating in!

Admission is $10. Sign up in PushPress!

On Thursday, Nov. 23rd, when most businesses are closed for the Thanksgiving holiday, ICA will be open and bustling with energy as we complete our annual tradition of “The Firebird!” It’s one of our favorite days of the year!

“The Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 ring muscle ups
• 10 hang power cleans (155/103#)
• 20 wallballs (20/14# to 10/9′)
• 30 double-unders

“The Firebird Express”

Complete 5 rounds for time of:

• 400m run
• 10 pull ups
• 10 hang power cleans (115/75#)
• 10 wall balls (20/14# to 10/9′)
• 20 double-unders

To accommodate as many athletes as possible, we run this workout a little differently than most daily WODs. It is not a coach-led class. Instead, we’ll kick off heats of 15 people every 30 minutes from 7-10am. (Hard cap to finish the WOD is 11am). When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up and get ready. Equipment will be set up around the room and shared between all athletes.

If you’re a newer athlete, seek out a coach when you arrive to go over any modifications and ask any questions you may have. We’ll have plenty of coaches and experienced athletes on hand to help out. “The Firebird” is a long workout (40-60 min), so if you’re looking for something more reasonable, consider “The Firebird Express” (20-30 min).

Other Thanksgiving Schedule Changes:

• Wednesday Nov. 22 – 5:30pm & 6:00pm class times are canceled. The gym will close at 6:00pm.
• Friday Nov. 24 – 5:00am & 6:00am class times are canceled. The gym will open at 5:30am.

Our annual ROWvember challenge will be kicking off on Wednesday, November 1st!

This annual ICA challenge consists of twelve 10 to 30 minute, rowing based workouts that will be posted to the Aerobic Capacity track on SugarWOD during the month of November. Workouts do not need to be completed on the day they are posted as long as your results are recorded in SugarWOD on the proper day before the end of the month.

Workouts can be completed during Open Gym, out in the parking lot (weather permitting & if classes don’t need the rowers), or at home if you have a rower.

A sick prize will be awarded to any ICAer who completes and logs all 12 of the workouts!

For anyone interested, Coaches Ricky and Steve will be holding a rowing clinic on Friday, November 17th from 5:00 to 6:15 pm in the North Room (cost = $10). This is a great opportunity to dedicate time and effort toward refining your rowing technique under the watchful eye of a coach. You can sign up HERE to reserve your spot!

On Saturday, November 11, CrossFitters around the nation will join together to complete the hero workout “CHAD,” in honor of Navy SEAL Chad Wilkinson who died by suicide on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. The workout is being run to bring awareness to the epidemic of suicide, particularly among veterans, and to raise funds in support of the The Step Up Foundation and other veteran health initiatives.

At ICA, we’ll run one heat of the workout on Saturday, 11/11/23, at 11:00am. If you’d like to officially register with the Chad 1000x organization and buy a t-shirt or donate, you can do so HERE. You are welcome to complete the workout at ICA whether or not you officially register; but you do need to reserve your spot in class! (This is a free class / will not count toward class totals.)

The Workout

“CHAD 1000X”

The Phoenixville Bed Races are upon us once again! Come out, cheer on the ICA team, and donate to a good cause.  Details below:

What the…? The bed races are an annual fundraiser and Phoenixville tradition in which local groups (businesses, teams, friends, etc.) build a rolling bed and race against each other in a double-elimination competition. There are prizes for fastest bed, best theme, and most funds raised. The bed races raise funds and awareness for two local organizations that provide shelter for the homeless. For more details on the race and the organizations involved, click here.

Where and when is this awesomeness? This year the race will take place on Saturday, November 4th. Voting for best bed starts at 11:00 am, races start at 12:00, and the event usually wraps up around 2:00 pm. The race takes place at 3rd avenue, along Reeve’s Park.

How can I participate? First thing – we need pushers! Every bed needs 4 people to push it and 1 designated alternate in case of game day injury. Last year, the request was submitted by several ICAers to create an all-female team, and we love the idea. If you’re interested in pushing, check out the list of requirements below:

1. Be available on Saturday, November 4th from 10:00 am to 2:00 pm.
2. Be ready to be an ambassador for the ICA community! This means show up with a positive attitude, have fun and compete hard!
3. Be a current ICA member.
4. Sign up to meet with John during one of the windows on this spreadsheet. If none of these times will work, reach out via email (ironcrossathletics@gmail.com) to schedule a time.  We’re hopeful to have the team put together by this Saturday! The tryout will be a ~150 meter (out and back) time trial. Be warmed up for this!

How else can I get involved? Show up on race day wearing your ICA gear and cheer on our team! If you are able, we’d greatly appreciate donations or your help spreading the word and fundraising. Link to our team page here.

The ICA Fall Nutrition Challenge is HERE!

Summer has come and gone and now it’s time to refocus on the foundation of your health & fitness – nutrition.

This year, our challenge will kick off with a 90-minute panel-style nutrition seminar on Wednesday, October 4th 6:30-8pm in the North Room. Join your ICA nutrition coaches for an informational session on the basics of nutrition, a discussion of the specifics of the challenge, and a Q&A to conclude the session. This seminar is OPEN TO ALL Iron Cross Athletic members, regardless if they buy-into the challenge or not.

If you are up for the challenge, there is a $70 investment that includes:
2 InBody scans (before and after)
A weekly email with recipes, Q&A, and information to support your goals
A weekly group zoom call with a nutrition coach to celebrate your progress & address any pitfalls.
A private Facebook group for the 2023 Challenge participants for peer & coach support
Prizes for the top 3 participants
Results, Support, Accountability, and Healthy Habits

Challenge Timeline:

• 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

We invite you to join us this Saturday, September 23, 2023, for the Peggy Berman Memorial Pull-up Challenge! We’ll meet up around 11:15 AM and kick off shortly thereafter.

We introduced this challenge 2 years ago in honor of Peggy, an ICA member from 2012-2016. You can read more details about Peggy and the inspiration for the challenge here: Peggy Berman Memorial Pull-up Challenge.

The goal of the challenge is to complete 50 strict pull-ups in 30 minutes. If you’re 50+ years old and complete the challenge Rx, you can get your name added to the wooden plaque in the gym.

Even if you are under 50, or you need scale the workout (banded pull-ups, ring rows, etc), please join us for this fun event to celebrate and honor Peggy. In 2021 we had several folks treat it as an AMRAP of pull-ups in 30 minutes… for those looking for an extra challenge!

This is a FREE community event! Please register in Push Press so we know how many to expect.

If you can’t make it on 9/23, don’t worry; this is an on-going challenge that you can complete any time. (Video evidence or coach observation will be required to get on the plaque.)

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

Tucked away in the woods about 1.25 hours from Phoenixville is one of our favorite getaways – an old boy scout camp turned cabin community at the base of the Appalachian Trail. At the top of the mountain is a beautiful spring-fed swimming hole with 2 rope swings and invigorating temperatures! A bit further on the trail is a boulder field and a lookout.

We don’t have much planned beyond showing up, running or hiking and maybe (definitely) a swim. Here are a few details we’ve pinned down:

• 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!

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!!!

Our blog is getting a make-over!

When we first opened our doors – and for the first 10 years of operation – the nightly blog post was EVERYTHING to our members. Folks would sit around hitting “refresh” until the post went live, eager to find out what the next day’s workout would be. But things have changed, and the blog isn’t getting the traffic it used to. First, we started using SugarWOD to track our daily WODs. Then, we began posting our workouts a week in advance (view them here). The end result is that the nightly blog posts aren’t being read anymore, and all the great info and announcements we share on the blog aren’t making it to your eyes and ears!

Starting August 30, 2023, we’re discontinuing the nightly blog post. Daily WODs will be shared via the SugarWOD app, with important reminders and announcements listed at the top, under the daily photo.

What will happen to the blog?

Announcements that require lengthier descriptions will still get posted to the blog. We’ll include a high-level announcement in SugarWOD and a link back to the pertinent blog post. Also, for anyone who prefers to use the website, there’s now a blue “WOD” button at the bottom of each page that you can click on to view the daily WOD (via a SugarWOD plug-in).

But I don’t use SugarWOD! How can I stay in-the-loop on ICA announcements?

We strongly encourage every member to download the SugarWOD app and use it to track your results! It will help you and our coaching staff to track your progress over time. However, another great resource is our ICA Members Community Facebook page – if you’re on social media but haven’t joined our group page, please do!

On Aug. 30, we’re starting a 9-week powerlifting cycle. Powerlifting consists of the “big three” lifts: back squat, bench press, and deadlift. During this cycle we’ll program a little less Olympic lifting and a little more powerlifting. (Don’t worry, Olympic lifting won’t go away completely!)

The 9-week cycle will culminate with the “Powerlifting Total” on Saturday Nov. 4 SUNDAY, NOV. 5. On that day, classes will be 90-minutes long, and we’ll increase the attendance caps so people can partner up with a lifting buddy. You’ll have 3 attempts at each lift to establish a 1 rep max. Your total will be the sum of your back squat + bench press + deadlift. (Athletes can choose whether to sumo deadlift or conventional deadlift – either counts!)

Let’s get strong, ICA!

*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!