Daily WOD – Mar 31, 2020

At Home Workout #18

Warm Up


  • High knees – 30 reps
  • Skip w/ reach – 20 reps
  • Lateral plyo jumps – 10 reps
  • Broomstick dislocates – 10 reps
  • Around the world – 10 reps

Then complete 3 rounds of:

  • 15 KB/DB swings
  • 10 hollow rocks
  • 5 A-frame push ups

Workout of the Day

Complete 7 rounds for time of: 

  • 7 handstand push ups
  • 7 KB/DB thrusters – left arm
  • 7 toes to DB/KB
  • 7 KB/DB thrusters – right arm
  • 7 KB/DB swings
  • 7 burpees
  • 7 KB/DB sumo deadlift high pulls

Cash Out

  • 10 reps of the world’s slowest toes to DB/KB (10 sec up / 10 sec down)

Cool Down

  • 1 minute child’s pose
  • 1 minute sit-and-reach

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: Time, weight, modifications.

Virtual Note: If you’re free around lunch time, join us for a virtual check-in at 12:00 on Zoom!

United Mettle Note: The folks who run our pro shop are offering home delivery on 12-packs of recovery drinks. Link to order here

Daily WOD – Mar 31, 2020

At Home Workout #18

Warm Up


  • High knees – 30 reps
  • Skip w/ reach – 20 reps
  • Lateral plyo jumps – 10 reps
  • Broomstick dislocates – 10 reps
  • Around the world – 10 reps

Then complete 3 rounds of:

  • 15 KB/DB swings
  • 10 hollow rocks
  • 5 A-frame push ups

Workout of the Day

Complete 7 rounds for time of: 

  • 7 handstand push ups
  • 7 KB/DB thrusters – left arm
  • 7 toes to DB/KB
  • 7 KB/DB thrusters – right arm
  • 7 KB/DB swings
  • 7 burpees
  • 7 KB/DB sumo deadlift high pulls

Cash Out

  • 10 reps of the world’s slowest toes to DB/KB (10 sec up / 10 sec down)

Cool Down

  • 1 minute child’s pose
  • 1 minute sit-and-reach

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: Time, weight, modifications.

Virtual Note: If you’re free around lunch time, join us for a virtual check-in at 12:00 on Zoom!

United Mettle Note: The folks who run our pro shop are offering home delivery on 12-packs of recovery drinks. Link to order here

Daily WOD – Mar 30, 2020

At-Home Workout #17

Warm Up

800m warm up run

Then 3 rounds of:

  • 15 jumping jacks
  • 10 plank knee to elbow (5R/5L)
  • 5 push ups

Workout of the Day

“The Longest Mile”

  • 400m run
  • 40 box jumps or step ups
  • 400m run
  • 40 air squats
  • 400m run
  • 40 push ups
  • 400m run
  • 40 sit ups

Cash Out

  • Max consecutive pull ups 

Cool Down

  • T-spine twist (1 min per side)
  • Calf stretch (1 min per side)

WOD Notes: If you like “The Longest Mile” workout, thank Dan R for the fun programming! (We modified it, but only slightly.) Click here for a video explanation of today’s workout. The cash-out can be performed on a tree branch if you don’t have a pull up bar. (We don’t!) Sub a max duration dead hang or flexed arm hang if you don’t have pull ups yet. Post to comments: time, box height, and any modifications. Cash out: total pull-ups. 

FUCS Challenge:  What is your favorite “go to” meal or snack? (One that meets our “quality” guidelines, please!) Post it to comments, along with the recipe. Bonus points if you know the macros and post those too.

Virtual Schedule: This week we’re hosting 4 virtual check-ins and 5 virtual WODs. If you haven’t participated in a check-in  yet, we’d love to see you there! Please sign up in Wellness Living to reserve your spot, then join by Zoom 5 minutes before the session begins.


Daily WOD – Mar 29, 2020

Warm Up

2 rounds of:

  • 10 squats
  • 10 single arm KBS (R)
  • 10 sit ups
  • 10 single arm KBS (L)

KB/DB overhead walk – 1 min each side

Workout of the Day

Complete 3 rounds for time of:

  • 20 KB/DB snatches (10R/10L)
  • 10 burpees

Rest 2 minutes, immediately into

Complete 2 rounds for time of:

  • 20 snatches (10R/10L)
  • 10 burpees

Rest 1 minute, immediately into

Complete 1 round for time of:

  • 20 snatches (10R/10L)
  • 10 burpees

Cool Down

  • 1 mile walk (not for  time)

WOD Notes: Click here for a video explanation of today’s workout. Athletes with DBs should tap the floor between snatches. Those with KBs should take it from a hang. The KB snatch is a difficult movement to master. If you are not comfortable performing them, substitute 30 one-arm KBS (15R/15L). Modifications/subs for the burpees include: plank burpees, star jumps, or a 15/10 cal row. Post to comments: Time for each interval & weight/implement used. 

Zoom WOD: Thanks to everyone who worked out with us on Zoom this morning! We got lots of positive feedback, so we’re looking to add a couple virual classes each week. Please take this short survey to let us know what days and times work best for you.

Community Notes: Happy birthday DE and Greg!

Daily WOD – Mar 28, 2020

At-Home WOD #15

Warm Up

2 rounds of:

  • 10 mountain climbers (5R/5L)
  • 10 sit ups 

3 rounds  of:

  • 10 KB/DB sumo deadlifts
  • 10 Russian KB/DB swings

4 rounds of:

  • 5 KB/DB thrusters (2-arm)
  • 5 burpees 

Workout of the Day

Complete 5 rounds of 40 sec on, 20 sec off of:

  • Russian KB/DB swings 
  • Tuck-ups
  • KB/DB thrusters (20 sec L / 20 sec R)

Cash Out

  • “Bring Sally Up” Challenge (unweighted or KB/DB, click here for details) 

Cool Down

  • Quad stretch – 30 seconds each side
  • Pigeon stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. If going overhead in the thruster doesn’t feel good for you, modify to front squats. Post to comments: Total reps and weight used.

Zoom WOD: We’re excited to host our first ever virtual WODs in the morning! Join us on Zoom at 8:00am or 9:30am for a coach-led class. (For this trial run, you do not need to sign up in Wellness Living.) We’ll take you through a class just like we do when the gym is open.  A few notes:

  • Please show up about 5 minutes early and have your computer or phone camera set up somewhere where we can see you and you have enough room to do the workout.
  • Have your own music ready; we won’t be streaming music through the computer (except for the cash out; we’ll stream that one).
  • Feel free to chat with your friends before class begins, but once class starts please mute your mic so everyone can hear the coaches’ cues.

Community Notes: Happy birthday Nicole W!

Daily WOD – Mar 27, 2020

At-Home Workout #14

Warm Up

3 rounds of:

  • 10 high knees
  • Inchworm to deep runner’s lunge to warrior 1 (right leg)
  • 10 high knees
  • Inchworm to deep runner’s lunge to warrior 1 (left leg)

Workout of the Day

Complete not for time (NFT):

  • 3x6R/6L front squat (3 sec eccentric)
  • 3×8 Romanian deadlift (5 sec eccentric)

Then 30-20-10 reps NFT of:

  • Reverse lunges (unweighted)
  • Calf raises (unweighted

Cash Out

3 rounds NFT of:

  • 20 bicycle crunches (10R/10L)
  • 20 “Jane Fondas” (10R/10L)

Cool Down

  • Hip flexor release (2 minutes)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: KB/DB weight and the word you used to time your squats and deadlifts 🙂

Zoom WOD: We’re excited to host our first ever virtual WOD this Saturday morning! We’ll have 2 classes: one at 8:00am and one at 9:30am. You can join using the Zoom link on the RHS of our blog. (No need to sign up in Wellness Living.) Please show up about 5 minutes early and have your computer set up somewhere with enough room to squat, jump, burpee, push up, situp, lunge, etc. We’ll run you through a class just like we do when the gym is open. Be prepared with your own music since we won’t be streaming any through the computer.  We can’t wait to see you all and test out this virtual platform! For anyone who can’t attend one of these class times, no problem. We’ll still post the workout to the blog and have a video explanation like we’ve been doing for the past 2 weeks!

Daily WOD – Mar 26, 2020

At Home WOD #13

Warm Up

400m run

2  rounds of:

  • 20 arm circles – 5L front/back, 5R front/back
  • 10 broomstick disclocates
  • 5 walking planks
  • 10 star jumps

Workout of the Day

Complete 6 rounds of:

  • 30 seconds – max reps push ups
  • 1 minute plank hold
  • 200m sprint

Start a new round every 4 minutes.

Cash Out

  • 3 x 20 glute bridges

Cool Down

  • 10 scorpions w/ 5 second hold
  • Wall piriformis stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. Anyone who can’t sprint and doesn’t have access to a rower can sub 25 sumo-deadlift high-pulls with your DB/KB (extra instruction here).  Post to comments: Total number of push-ups completed.

P3 Notes: Thursday at midnight is the last chance to order your P3 meals for next week! You can retrieve your meals from the gym on Sunday at 12:00pm. If you can’t make it at that time, we’ll bring the remaining meals to our house where you can pick them up at your convenience.

FUCS Challenge Notes: We’re 1 week down and 5 to go!! Congratulations to everyone who crushed the first week of the FUCS challenge! It’s been great to catch up with many of you at our virtual check-ins, and we’re pumped that so many people are staying devoted to their nutrition during this crazy time.  Now that we’re a week in, you should be getting a sense of whether your eating plan is working for you. If you think you need to make some adjustments, you can reach out to us by email or at one of the virtual check-ins. Shout out to the following 38 athletes who completed (and posted) at least 4 of our Daily WODs last week. Keep up the great work!!

1.) Faith
2.) Betsy
3.) Christine G
4.) Tiago
5.) Megan S
6.) Mado
7.) Kirsten
8.) Alex W.
9.) Nicole W
10.) Jenn T
11.) Danielle
12.) Megan V
13.) Murray
14.) Tom B.
15.) Kelsey
16.) Karen B
17.) Nikki K.
18.) Steve Ke.
19.) Kyle E
20.) Jeff C
21.) Marsha
22.) Dan T.
23.) Chris S
24.) Cate
25.) Tobin
26.) Erik
27.) Marco
28.) Ceil
29.) Steve K
30.) Heather
31.) Tanya
32.) Lindsay
33.) KTL
34.) Diana
35.) Tammy
36.) Ashlee
37.) Craig
38.) Missy
39.) Rich
40.) Jimena
41.) John W
42.) Nik W


Daily WOD – Mar 25, 2020

At Home WOD #12

Warm Up

3 rounds of:

  • Wide stance fast feet, 20R/20L
  • Plank with row (unweighted), 5L/5R
  • Air squats, 15 reps
  • Superman back extension w/ 1 sec hold, 5 reps

Downward dog calf stretch, pulse 10 times each side

Workout of the Day

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

  • Pistols (each side)
  • Bent over rows (each side)
  • 2 x Toes to KB/DB/post

Cash out

  • 10 as-high-as-possible vertical jumps (5R/5L)

Cool Down

  • Seated twist, 1 minute each side
  • 10 cat/cow yoga pose

WOD Notes: Click here for a video explanation of the WOD. Pistol modifications include holding on to a door frame for stability or using a box/chair for a target depth. For bent over rows, if your DB/KB seems on the lighter side (i.e. you can do all reps in a row no problem), feel free to increase reps to 20-16-12-8-4 or even 25-20-15-10-5. If it’s heavy, decrease reps to 10-8-6-4-2. Post to comments: Time, weight, modifications. 

Virtual Check-In: If you haven’t already attended one of our Zoom meetings, we’d love to hear from you (and see your face)! The check-in are 30 minutes max, and take place every day at 6am, 12pm, and 6pm. We encourage every member to attend at least one check-in each week… and you can always attend more!

Membership Notes: Remember that tomorrow (Wed 3/25) is the last day to let us know if you do not want your membership to run on April 1. At this time the gym is scheduled to re-open on April 7, but as you know that date is subject to further extensions if mandated by Gov. Wolf.

Community Notes: Happy birthday Erin!

Daily WOD – Mar 24, 2020

At-Home WOD #11

Warm Up

400m warm up run

2 rds of: 

  • 10 backward lunge to knee raise (5R/5L)
  • 10 bent over rows (5R/5L)
  • 5 burpee jacks

Workout of the Day

Complete for time:

  • 800m run
  • 100 double unders
  • 50 Russian KB/DB swings
  • 25 burpees
  • 50 Russian KB/DB swings
  • 100 double unders
  • 800m run

Cash Out

  • Side plank – 1 min each side

Cool Down

  • Couch stretch – 1 minute each side

WOD Notes:  Click here to watch a video explanation of today’s WOD. If you don’t have access to a jump rope, you can substitute lateral jumps over a line or a 400m run (i.e., make the 800m run a 1200m run).

Covid-19 Notes: This afternoon the Governor extended all State mitigation measures through April 6. Let’s collectively cross our fingers that 2 weeks from today we’re back in action!!! You all have been crushing the nutrition and workouts this past week; I know we can stay strong for another two. #ICAstrong #staytheffffhome

Daily WOD – Mar 23, 2020

At-Home WOD #10

Warm Up

20 each of:

  • Jumping jacks
  • Arm circles – Forward 5R/5L, Backward 5R/5L
  • Seal jacks
  • Leg swings – Front-to-back 5R/5L, side-to-side 5R/5L
  • Crossover jacks


10-8-6-4-2 (not for time) of:

  • Mountain Climbers
  • KB/DB swings
  • 2-arm thrusters

Workout of the Day

“Kettlebell / Dumbbell DT”

Complete 10 rounds (5 each side) for time of:

  • 12 single-arm deadlifts
  • 9 single-arm hang power clean*
  • 6 single-arm shoulder to overhead

*Anyone who has a KB and is not comfortable with the HPC motion can do 1-arm Russian  KBS instead.

Cool Down

  • Tricep stretch – 30 seconds each side
  • Crossover shoulder stretch – 30 seconds each side
  • Standing hamstring stretch w/ ankles crossed – 30 seconds each side

WOD Notes: Click here for a video explanation of today’s WOD, and here for a more in-depth demo of the hang power clean. In this workout you’ll use the DB or KB we provided or a DB/KB you already had at home. You’ll perform one full round with one arm, then switch and perform the next round with the other arm. The weight should be something you can do unbroken for the first few rounds. If you can’t get through the first round unbroken, your KB/DB may be on the heavy side. We recommend cutting the reps to 8-6-4. If you think your KB or DB is on the lighter side, add 4 extra rounds (2 each side) to the end of the workout. Post to comments: Time, Weight, and any modifications (and photo)!

Virtual Check-Ins: We want to hear from you! Virtual check-ins start tomorrow at 6:00am. We’ve lowered the cap to 8/session but there are still plenty of spots left. We’d love to have every ICA member join us for at least 1 check-in this week. We’ll talk about how you’re handling the COVID-19 situation, with a focus on the FUCS challenge. If you have specific nutrition-related questions, please bring them! Remember to reserve your spot in Wellness Living, then join the Zoom chat here or using the link of the RHS of the blog.

Virtual Check-ins

Starting Monday, we’ll be holding small group, virtual check-ins for our members on Zoom. The purpose is to see how everyone is doing with the gym closure, especially focusing on your challenges and accomplishments related to the FUCS nutrition & fitness challenge. We encourage all members to participate; you do not need to be registered for the FUCS challenge to sign up for a check-in session. A few notes:

  1. Sessions will be 30 minutes long and will be capped at 10 people to ensure everyone gets a chance to participate.
  2. Sessions will be held Monday – Friday at 6:00am, 12:00pm, and 6:00pm.
  3. Sessions will be held via Zoom. There is a Zoom app for your phone/tablet or software for your computer that we recommend you download in advance of the meeting.
  4. Reserve your spot through Wellness Living. When it’s time for your session, link through the Zoom logo on the right hand side of our blog. Please mute you mic and start your video when you enter!
  5. At this time sessions are scheduled for next week only, but we’ll add more dates if the gym closure gets extended. We would love to see every member participate once a week for the duration of the gym shutdown!

Daily WOD – Mar 22, 2020

Warm up

3 rounds of:

  • 9 jumping squats
  • 6 lunge w/ rotation
  • 3 chaturanga (high plank, low plank, up dog, down dog)

Workout of the Day

AMRAP in 15 minutes of:

  • 12 chair dips
  • 12 second L-sit or tuck hold
  • 12 step ups (or jump overs)
  • 12 shoot-through (6 front / 6 back)

Cash Out

  • Max duration hang (from pull-up bar, branch, etc) 

Cool Down

  • Arm bar – 5 each side (5-15 lbs)

WOD Notes: Click here for a video explanation of today’s WOD.  You’ll need 2 chairs of equal height. If chair dips don’t feel good on your shoulders, try shortening the range of motion and increasing the reps. The cool down movement is a pec and shoulder stretch – it’s about range of motion, not weight used.

Equipment Loan Notes: KB/DB pick up is Sunday between 4:00-5:15pm. Please show up on time to help the process go as smoothly as possible! If you forget what time you signed up for, check here.  (The sheet is locked so if you still need to sign up, send us a text or email.) We hand-selected each person’s KB/DB based on safety and also to allow us the most flexibility in programming… Please let us know if you think we missed the mark on your implement.

Locally Built Boxes: If anyone is interested in purchasing a 20x24x30″ box for your home workouts, check out this box that Nicole W’s dad (a general contractor) built her and Alex this weekend! It’s solidly constructed of cabinet grade plywood, and he’s graciously offered to build them for any ICA members who’d like one. To purchase a similar box from Rogue costs $175 (after shipping and taxes) and takes 10-14 days to get delivered. Nicole’s dad can turn them around in a couple of days for $110. “No contact” pick up from the end of his driveway in Malvern (about 15 min from the gym). If you’re interested, contact Nicole at nicolecomaskey@gmail.com.

Daily WOD – Mar. 21, 2020

At-Home WOD #8

Warm Up

  • 400m warm up run
  • 5 each side of: runner’s stretch, sideways lunges, and crossover toe touches
  • 10 each side of: ankle rolls (clockwise), ankle rolls (counterclockwise), ankle flex/extend
  • 20 each side of: high knees, butt kicks
  • 30 jumping jacks

Workout of the Day Person Running on emojidex 1.0.34

  • Run 1600m (sub: 8 minutes)
  • Rest 4 minutes
  • Run 800m (sub: 4 minutes)
  • Rest 3 minutes
  • Run 400m (sub: 2 minutes)
  • Rest 2 minutes
  • Run 200m (sub: 1 minute)

Cash Out

  • Practice handstand holds and press-to-handstands

Cool Down

  • Calf stretch on wall – 30 seconds each side
  • Crossover hip stretch – 1 minute on each side

WOD Notes: Click here for a video explanation of today’s WOD.  If you don’t already have 1600m, 800m, 400m, and 200m routes figured out, we strongly recommend using mapmyrun.com.  Alternately, you can run (or do any cardio of your choosing) for the time listed in parentheses. For this style of workout, you should treat each interval like it’s your only one. Go hard! Compare to 170801.

FUCS Challenge Notes: By now you’ve completed 3 full days of the nutrition & fitness challenge. We hope you’re feeling great and motivated as you head into your first weekend! During most nutrition challenges, the weekends are the hardest part. At least there’s one upside of the current COVID-19 situation: we’re not going out to the bars and restaurants this weekend! Nonetheless, it’s important to have a plan for what you’ll eat (and when you’ll eat it). Don’t wait until you’re hungry to plan your next meal – that will increase the likelihood of making poor food choices. Try to write down your meal plan first thing every morning. When it’s in writing, you’re more likely to stick to it!

Equipment Loan Notes: You have until Saturday at 8pm to sign up if you’d like to borrow a KB or DB for the duration of the gym closure. Click here for more info.

Equipment Sign Out!

As mentioned on our video last night, we’re excited to loan out our dumbbells and kettlebells for your personal use during our gym shutdown.  If every member has one DB or KB in hand, we can greatly expand the movements we program for our at-home WODs. For those interested in participating in the equipment loan program, the basic guidelines are as follows:

  1. Equipment pick up will take place this Sunday between 4:00-6:00pm.
    • The expectation is you’ll drive up, we’ll drop a DB or KB in your trunk or back seat, and you’ll drive off. With the mandatory business closure, no one will be allowed in the gym.
    • If you have P3 meals in the fridge, please note that on the spreadsheet and we’ll grab your food for you!
  2. To register for a piece of equipment, go to this spreadsheet and fill out your name, preferred object (KB vs DB) and preferred weight range. It should be something you can push press as least 5-15 times in a row with each hand.
    • Please only fill out the sheet if you do not have access to a KB or DB already. 
    • You may not get the weight or object you specifically requested but we will do what we can!
    • Fill in your name next to the time you’ll arrive (1 minute increments).  Be as close to on time as possible
  3.  In order to get the gym back up and running as quickly as possible, we’ll begin collecting the equipment in similar fashion as soon as we have an opening date.

Please fill out the spreadsheet by Saturday at 8:00pm so we can figure out the equipment assignment before Sunday!

Daily WOD – Mar 20, 2020

At-Home WOD #7

Warm Up 

3 rounds of:

  • 10 squats
  • 10 walking planks
  • 10 quadruped t-spine twists
  • 20 jumping jacks

Workout of the Day

Complete 15 rounds for time of:

  • 20 (exceedingly long) walking lunge steps
  • 10 push ups

Cash Out

  • Complete 50 bird-dogs per side (any order)

Cool Down

  • Tree pose (single leg balance) – 1 min each leg
  • Door jam hamstring stretch – 1 min each leg

WOD Notes: Click here for a video explanation of today’s WOD. Record time and photos to comments!  If you are not comfortable with walking lunges, consider any of the following subs: 20 backwards lunges in place,  20 split squats, 20 broomstick good mornings,  or 100-150m run (or row). Push ups can be scaled by decreasing reps, elevating your upper body, or rolling/worming them.

Community Notes: Happy birthday KtL! Post your result and we’ll do your burpees from home!

Daily WOD – Mar 19, 2020

At-Home WOD #6

General Warm Up

3 rounds of:

  • 10 rag doll to overhead reach
  • 10 push ups
  • 5R/5L scorpions
  • 5 vertical or tuck jumps

Specific Warm Up

Find an odd object 30-100 pounds and complete:

  • 10 deadlifts w/ object
  • 2 ground-to-shoulder w/ object
  • 2 ground-to-overhead w/ object

Workout of the Day

Complete for max reps:

  • 3 min ground-to-overhead 
  • 1 min rest
  • 2 min ground-to-overhead
  • 1 min rest
  • 1 min ground-to-overhead

Cash out

  • Hold object at chest and complete 2x max distance carry (NTE 400m)

Cool down

  • Seated twist – 1 min each side
  • Sit-and-reach – 1 minute pike, 1 minute straddle

WOD Notes: Click here to see a video explanation of today’s workout.  Have fun and be creative picking your “odd object” for today’s WOD! Ideas include a log, rock, backpack full of books, KB/DB/barbell, 50# bag of dog food, or anything else you can think of! (Please have kids or spouse sign waiver before using them!) Control the descent as much as possible. Only go overhead if it feels okay; otherwise make this a ground-to-shoulder movement.

United Mettle Notes: The folks who run our in-box Pro Shop are offering a special on supplements this month. BOGO 19% off plus home delivery while we’re all hunkered down at home. Link here if you’re interested!

Daily WOD – Mar 18, 2020

At-Home WOD #5

“FUCS Challenge Performance Test”

Warm Up

2 rounds of:

  • 10 sit ups
  • 10R/10L backwards lunges in place
  • 5 inch worms (with 1 or 2 push ups) in place
  • 15R/15L high knees in place

Workout of the Day

Complete for time:

  • 50 burpees
  • 50-40-30-20-10 of double unders & sit ups
  • 50 burpees

Cool Down

  • Couch Stretch (2 minutes per side)
  • Standing Straddle Stretch (2 minutes)

WOD Notes: Check out the video explanation of today’s workout, here. On a running clock, start with a 50 burpee buy-in, then complete the classic CrossFit benchmark, “Annie.” Anyone who doesn’t have a jump rope can perform stair steps (8″) – demoed in the video. End with 50 (fast!) burpees. If you are a slower burpee-er, consider scaling to 30 burpees each set.

Nutrition Challenge Notes: With the craziness of the world’s current events, it’s easy to feel lost and out of control. We are operating in unfamiliar territory – locked in our homes, unable to socialize, teleworking full-time, taking care of family, entertaining (and educating) our kids, and obsessively tracking the virus. With all that on our plates, who has time and energy to prioritize our own self-care?!? The FUCS Challenge was specifically designed to help us combat all that. We’ll take control of our eating and fitness, so we can get through the Covid-19 challenges with strength and confidence.  And we’ll do it together, because even though we’re not seeing each other every single day, doesn’t mean we can’t support and cheer for each other every single day. Thank you for being the most amazing community and #fitfam out there. Clean eating starts in the AM!! Let’s rock and roll!

Daily WOD – Mar 17, 2020

At-Home WOD #4

“Shoulder Strength Day”

Warm Up

2 rounds of:

  • 10 shoulder circles forward/backward
  • 5R/5L neck rolls each direction
  • 10 scap push ups
  • 3R/3L mountain climbers (slow)

Workout of the Day

Complete in order, not for time:

3 rounds of:

  • 5R/5L mountain climbers
  • Max consecutive A-frame push ups

3 rounds of:

  • 5R/5L mountain climbers
  • Max lateral raises (5-15#)

3 rounds of:

  • 5R/5L mountain climbers
  • Max seated shoulder press

3 rounds of:

  • 5R/5L mountain climbers
  • Max bent over flies

Cash Out

30-20-10 reps for time of:

  • Side crunches R/L
  • Toe touches

Cool Down

  • 1 minute pec stretch per side
  • 1 minute lat stretch per side

WOD Notes:  Click here for an explanation of today’s workout. When we say “max” reps, we mean go until you get a burn and then do 3-5 more. Don’t keep going once the reps get ugly! Post to comments: Weight used for the WOD and time for the ab cash out.

P3 Nutrition Notes:  Yes!! You can still order P3 meals during our gym shut down! You can have delivered to your house, or have them delivered to ICA like normal. We’ll open up the gym on Sunday evening from 4:00-5:00pm and Monday morning from 6:00-9:00am for you to pick them up.

FUCS Nutrition & Fitness Challenge: We’re going to go live on our YouTube channel tomorrow (Tuesday) at 1:00pm to kick off our FUCS Challenge! We’ll go over the rules of the challenge, but the focus will be discussing the various nutrition options.  Please join us live to ask questions! We’ll also be available after the broadcast to answer questions by email, or for more extensive questions we’ll offer free 15 minute minute phone consultations.

Community Notes: Happy birthday Maggie!

Daily WOD – Mar 16, 2020

Megan S getting some work in at home!

At-Home WOD #3

Warm up

  • Jog 400m
  • Spiderman stretches 5R/5L
  • 5 inchworms w/ 1-2 push ups
  • 10 disclocates w/ broomstick
  • 20 behind-the-neck presses w/ broomstick

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 40 broomstick overhead squats

Cash out

  • Accumulate 3 minutes of a elbow plank

Cool Down

  • 2 minutes pigeon stretch L/R

WOD Notes: Click here for a video explanation of today’s workout, including the warm up, cash out, and cool down. If you don’t have an exact 400 meter (1/4 mile) course mapped out, no problem. Take your best guess, or use mapmyrun.com to map a route. Broomstick overhead squats are exactly what they sound like. Grab a broom, mop, or even a stick from your backyard, and hold it overhead while you squat. Modify to back squats if overhead is not comfortable for you.

Community Notes: If you missed our post earlier today, go read up on our FUCS Nutrition & Fitness Challenge, which starts on Wednesday!  Everyone who signs up gets a free Inbody scan ($35 value). If you complete the challenge, you get a 2nd free Inbody scan at the end, and a chance to win 1 month of free membership.

P3 Nutrition Notes: If you ordered P3 meals for this week, you can pick them up Monday morning between 5:30-9:00am, when we’ll be running members through the Inbody scan.

FUCS Nutrition & Fitness Challenge

This Wednesday (3/18) we’re kicking off our FU Covid-19 Social-Distancing (FUCS) Nutrition & Fitness Challenge! Our spring nutrition challenge was originally planned for mid-April, but given current events we’ve moved it up to keep you engaged and motivated during the next few weeks. Read on for details!

Overview – What Does the Challenge Entail?

Timing – The challenge kicks off Wednesday March 18, and goes for 6 weeks, until Wednesday April 29.

Prizes – At the end of 6 weeks we will pick 2 challenge winners who will receive a free month of unlimited membership! The winners will be selected based on body composition changes and performance test results.

Components – There are 2 components to the challenge: Nutrition & Fitness. More details on these below!

Inbody Scans  – Everyone who signs up for the challenge will get a FREE Inbody body composition scan on Monday or Tuesday of this week. The link to sign up is below, under Rules & Registration. If you don’t know what the Inbody is all about, check out our Other Services page for details.

  • If you complete all requirements of the challenge, you will get a 2nd free Inbody scan at the end!
  • If you want to participate in the FUCS challenge but do not want an Inbody scan, that is okay too, but you won’t be in the running for a prize.

Rules & Registration – To participate in the challenge you will need to

  1. Sign up on this spreadsheet. Page 1 is the challenge sign up and Page 2 is to reserve a timeslot for your Inbody scan. Note that you should be fasted for your scan, which is why all the times are in the morning. If you need a different time please let us know.  For full inbody guidelines, click here.
  2. Complete the Performance Test, which will be the Daily WOD on March 18 & April 29. Self-report your results on Page 1 of the spreadsheet.
  3. Keep a log of your eating and workouts for all 6 weeks.  You can do this electronically or using an old-fashioned notebook. We will use the logs to help us select a winner.
  4. During the period of our gym shut down, you are also required post your WOD results to the blog each day! This is as much about accountability as it is about camaraderie and helping each other get through the Covid-19 gym shut down.

FUCS Challenge Kick off – YouTube Live Stream

Join us for our first-ever *live* YouTube broadcast this Tuesday at 1:00pm! (Link HERE.) During the live stream we’ll go over the details of the challenge, help you decipher your InBody results sheet, and answer any questions you may have. If you can’t join us live, watch the video after the fact on our YouTube channel.

Nutrition Component

We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains when you need calorie dense carbohydrates.

To the left is our very own food pyramid that provides an overview of our nutritional philosphy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy.

When we start working with someone on their nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the requirements of Step 1. For the nutrition component of this challenge, you’ll choose what step you are ready for, and you’ll  follow it for all 6 weeks. 

  1. Food Quality. Eat from the “foundational” groups as much as possible, supplemented with foods from the “optional” groups as needed or directed. Avoid gluten and added sugar as much as possible.
  2. Food Quantity – Phase 1: The Plate Method. This involves controlling the overall quantity of food you are eating (i.e., size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with GF starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.
    3. Food Quantity – Phase 2: Macro Diet. Eat a very specific amount of protein, carbohydrates, and fat each day (aka the Macro Diet). We can set you up with target “macros” based on your InBody scan. Eating this way requires a food scale, measuring cups, and a lot of time and committment. It’s a great way to dial in your eating and help you reach your fitness goals; however, it’s not for everyone.

Fitness Component

For the fitness component, you are required to complete at least four ICA Daily WODs each week. Track your workouts in an electronic or hardcopy log. As noted above, during the period of our gym shut down, you are required post your WOD results to the blog each day! 

We’ll have a FUCS Challenge Performance Test on Wednesday March 18 that you’ll complete at home. We’ll repeat the WOD on April 29 to see how much you improved!

Questions & Answers

If you have questions, we have answers! You can post questions to comments or email us if they are more personal. Also, please join us for our first ever YouTube live stream on Tuesday and ask questions then too! (More details to come…)

We are so grateful that you are part of our ICA family, and we look forward to a successful FUCS Challenge with you all!

COVID-19 – March 14 Update


On March 14, 2020, Governor Wolf and the Pennsylvania Department of Health requested all non-essential businesses in Bucks, Chester, Delaware, and Montgomery counties close through March 27.  In his letter (linked here), the Governor stated that, in particular, community centers, gyms (including yoga/barre/spin facilities), salons, bars, and non-essential retail stores should close.

We are announcing, with great sadness, that we are closing the doors to the gym for the next 2 weeks.  We know this is asking each of you to sacrifice an important part of your daily routine. But it seems like an easy decision when you hear about the stories coming out other countries. (Most recently Italy, who went from 250 cases to over 10,000 in 2 weeks, threatening to overwhelm their medical system.)

But here’s the deal – our gym closing is not permission to take a 2 week vacation from your fitness goals! We have BIG plans for you!! Stay tuned for details (to be posted tomorrow) of our “FU COVID-19 Social-Distancing Nutrition & Fitness Challenge” – lovingly referred to as the FUCS Challenge. The FUCS Challenge will be our annual Spring Nutrition challenge, but revamped for the current circumstances. It will include a nutrition component and a fitness component. The best part – everyone who signs up will get a FREE INBODY scan to kick off the challenge, on Monday-Wednesday of this week.  If you complete the 6- week FUCS Challenge, you’ll get 2nd FREE INBODY scan at the end.

We’ll post full details of the challenge tomorrow when the Monday daily WOD goes live.

A few other notes:

  1. We will continue to post at-home WODs each day for the duration of the gym closure. If you complete the workout, please post your results! Bonus points if you email or text us a picture of you doing the WOD.
  2. Free Community Yoga is cancelled for 3 weeks, resuming April 5.

Thank you everyone for your support and understanding during this unprecedented and challenging time. #ICAstrong

Daily WOD – Mar 15, 2020

Welcome Steve Ke!

Strength Day!

Complete 5 rounds (not for time):

  • 20 bodyweight hip thrusts (video)
  • 2 broad jumps (as far as possible)
  • 8R/8L single leg deadlifts (video)
  • 10 face up/10 face down hollow rocks

WOD Notes:  Today would have been a deadlift strength day. We have programed a bunch of movements to crush your posterior chain and core, and mimic the muscle engagements you’d get from a deadlift.  For the hip thrusts, feel free to add weight if desired (a kettlebell, a backpack loaded with books, etc). Anyone not comfortable with broad jumps can sub 10 jumping air squats.

Results: Post your name to comments if you completed the workout at home. Optional: post your longest broad jump.  Send us action shots of your at-home WOD for a chance to be showcased on the blog!!!

Schedule Notes:

  1. Over the next couple of weeks, we will likely cancel any class with fewer than 3 people signed up 90 minutes beforehand. Please check your email before coming in, and ensure you have a cell phone number in your profile if you’d like to receive texts about class cancellations.
  2. To help you plan, we will try to post workouts mid-day for the following day, for the next couple of weeks. Check the blog frequently to be the first to know!
  3. Free Community Yoga is canceled for the next 3 weeks. Yoga will resume on April 5, 2020.

Community Notes:  Happy Birthday Nick L!

COVID-19 Update

As you are likely aware, on Friday afternoon Gov. Tom Wolf ordered all schools in Pennsylvania to close for two weeks. In Montgomery County, the epicenter for COVID-19 in Pennsylvania, the Governor mandated that community centers, gyms, and entertainment venues close for two weeks.

Unlike Montgomery County, Chester County is not mandating that all community centers and entertainment facilities shut down; however, they are strongly encouraging residents to avoid gyms, venues, and other public places for the next 2 weeks.

One thing that makes ICA special is that we care deeply about our members – each and every one of you. We want to keep you and your families safe, and we also feel an obligation to the greater community to not contribute to the spread of COVID-19.

We are not yet shutting our doors, but we want to strongly encourage our members to practice social distancing and avoid coming to the gym for the next 2 weeks. To that end, we are taking the following steps:

  1. All of our daily workouts for the next 2 weeks will be “at-home” friendly. We’ll get a jump start on the running season, and also do lots of bodyweight movements like push ups, air squats, sit ups, and burpees. Every ICA member will be able to complete the workout of the day from the comfort and safety of your own home. Bonus – you may be able to get your kids, spouse, roommate, or neighbor to join in the fun.
  2. We are decreasing class caps to 10 people per class. By reducing the class size, we’ll reduce the likelihood of an exposure at ICA, and also reduce the impact if someone from ICA does test positive for COVID-19.

If you decide to come to the gym, please be aware:

  • We are out of paper towels and soon to be out of Lysol wipes. We have plenty of soap. Please wash your hands thoroughly when you get to the gym and before you leave.
  • It’s believed that COVID-19 spreads through respiratory droplets, and you can become infected by breathing in the droplets or by touching a surface that has been contaminated and then touching your eyes, nose or mouth.  We do lots of exhaling at ICA, and we have lots of surfaces that we are doing our best to keep clean, but we certainly can’t keep 100% disinfected.
  • If you feel the onset of a sore throat or if you get a fever, even if you are not coughing, please do not come to the gym.  If you find out that you interacted with someone who later tested positive, please do not come to the gym.

If you decide to practice social distancing and complete the daily WODs at home, we want to stay connected with you! Post your results to the blog. Call out your friends. Email, call or text us with questions.

Thank you for your understanding and cooperation as we do our best to navigate this outbreak. Keep in mind that the situation is changing daily, so we may have more changes in the coming days or weeks.

Daily WOD – Mar 14, 2020

Mado knocking out HSPU!

Complete 10 rounds for total distance:

  • Jog for 90 seconds
  • Sprint for 30 seconds

Cash out: Tabata bottom-to-bottom squats

WOD Notes: If you have a reasonable way of keeping track of total distance, post your total to comments. If you can’t run but have a bike available to you, this WOD would work great on a bike as well. For the cash out, you’ll complete 20 seconds of air squats, then 10 seconds of rest, for 8 rounds. What makes this “bottom to bottom” is that the rest period is at the bottom of the squat. Post your LOWEST round of squats.

COVID-19 Update: If you missed it, check out our COVID-19 update here.

Daily WOD – Mar 13, 2020

McGee firing through push ups!

Complete for time:

  • 1 Hang Power Clean (155/103#)
  • 10 Handstand Push Ups
  • 2 Hang Power Cleans
  • 9 HSPU
  • 3 HPC
  • 8 HSPU
  • 4 HPC
  • 7 HSPU
  • 5 HPC
  • 6 HSPU
  • 6 HPC
  • 5 HSPU
  • 7 HPC
  • 4 HSPU
  • 8 HPC
  • 3 HSPU
  • 9 HPC
  • 2 HSPU
  • 10 HPC
  • 1 HSPU

United Mettle Notes:  United Mettle is in the process of figuring out beverage preferences for their pro shop at the gym.  If you have a preference between Kill Cliff, Formula O2, or FitAid, please let us know by comment or via email.

Daily WOD – Mar 12, 2020

Welcome Jon!

Overhead Squat 2-2-2-2-2


3x10R/10L weighted step ups (20/16″)

WOD Notes:  Compare to 180417.

Health & Safety Note: As COVID-19 creeps closer to Phoenixville, we wanted to put out a note about what we’re doing to keep our ICA community as safe as possible. We’ve increased the frequency of gym cleanings, and we’ll be sanitizing door knobs and other common surfaces daily. We ask that all members wash your hands upon entering the gym each day and wipe down all equipment used during your workout. Most importantly, if you are exhibiting any COVID-19 symptoms (fever, cough), please refrain from coming to the gym. If you learn that you’ve had exposure to the virus (i.e., a direct interaction with someone who later tested positive), please refrain from coming to the gym for 2 weeks from the exposure. We will gladly provide at-home programming for individuals who are quarantined. If you have any questions or concerns do not hesitate to reach out.

Community Notes:  Happy Birthday Eric B!

Daily WOD – Mar 9, 2020

Chaz knocking out some chain pull ups!

Hang Muscle Snatch 1-1-1-1

Hang Power Snatch 1-1-1-1

Hang Snatch 1-1-1-1

WOD Notes:  Compare to 180730.

Meat Notes:  Today (Monday) is the last day to place your order for either beef, pork or chicken!  You can order by filling in your name and order in this spreadsheet.  Ordering will close at noon and I’ll get more details regarding payment to those who ordered in the coming days.

Daily WOD – Mar 8, 2020

Mila firing through power cleans!

Alternating EMOM for 14 minutes of:

  • 3 power clean and jerks (205/135#)
  • 8 burpee box jump overs

WOD Notes:  In minute 1, complete 3 power clean and jerks.  In minute 2, complete 8 burpee box jump overs.  Continue for 7 rounds.

Schedule Notes:  Daylight Savings Time starts tomorrow – see you bright and early!

Community Notes:  Happy Birthday Dave W!

Daily WOD – Mar 7, 2020

The new logo in sweat angel form!

Partner Interval AMRAP in 20 minutes of:

  • 15 wallballs (20/14# to 10/9′)
  • 10 slam balls (30/20#)
  • 5R/5L mountain climbers

WOD Notes:  For this workout, partner 1 will complete 1 full round while partner 2 rests, then switch.  Continue for 20 minutes.

Daily WOD – Mar 4, 2020

Alexa and EQ getting in a deadlift session!

Complete 3 rounds for time of:

  • 800m run
  • 50 KB swings (53/35#)

Meat Notes:  We’re  doing another meat order!  For those of you that don’t know, we do gym wide meat orders a few times a year.  Rineer Family Farms provides us with pork, chicken and grassfed beef all from their farm.  The orders are as follows:

  • 1/8 Cow  (~50#, $395) – consists of half roasts and steaks, half ground.
  • 1/2 Hog (~60#, $350) – ground pork, sausage, chops, roasts, hams.
  • Chicken (~40#, $195) – various cuts and several whole chickens.

Most of the meat comes in reasonable size packages for food prep (1 to 3#) and an order takes up about half of a normal freezer.  If you want to know that you protein came from a quality source, this is a great way to do it!  You can fill out the order form by clicking HERE.  The meat will likely arrive late March/early April.  Orders due by Monday, Mar 9.

Daily WOD – Mar 2, 2020

A bunch of the athletes from the power meet this weekend!

Complete 5 rounds for time of:

  • 10 thrusters (135/93#)
  • 5 bar muscle ups

WOD Notes:  The scale for bar muscle ups will be 10 pull ups and 10 push ups.  The thrusters may be unbroken in rounds 1 and 2 but likely shouldn’t be unbroken for the whole workout.  For those that do not feel comfortable pressing heavy weight overhead, you can use DBs or lighten the load and complete 15 thrusters per round.

Power Meet Notes:  Congratulations to the many many PRs hit over the weekend!  As for the winners:

  • Overall Men – 1) Ryan A. 2) Sean B. 3) DE
  • Wilks Men – 1) Franco 2) DE 3) Sean B.
  • Overall Women – 1) Tanya 2) Kelsey 3) Kelly K
  • Wilks Women – 1) Missy 2) Kelsey 3) Heather

For a full list of results, click here.


Daily WOD – Mar 1, 2020

Left: Maren Kaniewski. Right: Rick with his kids Ricky, Maren (center), and Deirdre at the original ICA box, July 2013


Complete 7 rounds for time of:

  • 3 handstand push ups (6″ deficit)
  • 1 run (250m)
  • 20 double unders
  • 11 high box jumps (30/24″)

WOD Notes: We hope you can join us today for a very special WOD. Maren Kaniewski was the daughter of our member Rick. Maren was a young, energetic, competitive, daring girl. In August of 2017 Maren and her family were struck with a cancer diagnosis. At the young age of 6 she was diagnosed with Pediatric AML Leukemia. Maren bravely endured over 150 nights in the Children’s Hospital of Philadelphia spanning over 7 months. Maren and her family fought hard in hopes of a cure for her cancer. That cure would not happen and Maren passed away on April 21, 2018, just days less than 8 months from her diagnosis.

Today’s WOD – Maren – is to celebrate her birthday and life. The WOD was designed by members who knew and met Maren. Maren loved to flip around upside down, she could run faster than most, jump rope and had mastered the box jump at an early age. Today’s WOD of HSPU’s, a run, DU’s and Box Jumps reflects Maren’s many talents. The 7 rounds signifies her years on earth with us. The reps signify her birthday – March 1, 2011. We hope you enjoy this WOD and celebrate in the memory of a little girl who would have loved to be here with you.

Remember as you go and it starts to get tough and hurt, it’s supposed to. The pain and exhaustion you feel today is only a small part of what Maren and too many children battling cancer endure every day. To learn more about Maren you can view Rick and Bridget’s foundation, Maren’s Fierce Fighters, or Rick’s blog,  Three Red Kites.  There is also a blood drive in Maren’s honor this Friday, March 6, in Phoenixville. If you are able to donate, sign up here.

WOD Notes 2: Each round should take about 4 minutes (less when you’re fresh, more when you’re tired). There will be a 35 minute time cap. If you can consistently run 400m in less than 2 minutes, consider scaling up the run to 400m.

Community Notes: Happy birthday Mullaney, Tom G, and Chaz!

Daily WOD – Feb 29, 2020

Melissa hitting her first toe to bar!

Powerlifting Total

  • Back Squat 1-1-1
  • Bench Press 1-1-1
  • Deadlift 1-1-1

WOD Notes:  It’s here!!!! You’ve worked hard the last few months to get stronger in the squat, bench, and dead. Today you get to test your 1 rep max in each lift, and we can’t wait to see all the PRs! There are 2 classes, each 2 hours long, starting at 7:00 and 9:00 am.  You’ll get a brief coach-led warm up and instruction, and then get into groups and start building to maxes.

If you want to participate in the competition aspect and be in the running for a podium spot, it’s as simple as telling one of the coaches that you are in. In that case, you need to ensure a coach sees each of your heaviest attempts to ensure they meet the standards of competition.  Anyone vying for the Wilkes podium (scores adjusted by bodyweight) should come in 20 minutes before the start of their class to weigh in.

Community Notes: Today is also our member appreciation breakfast so come hungry, even if you aren’t going to lift! Breakfast is being catered by P3 Nutrition and will be served all morning starting at 8:00am.

Other Notes:  If you’re looking to fill your Saturday with even MORE fitness, consider swinging by CrossFit King of Prussia after the power meet to cheer on 4 of our Masters athletes – Coach Dave, Erin, Dan E. and Jenn Tav – as they compete in the No Millennials Mash-Up Masters Competition. They start with a deadlift ladder at 10:15AM, but then workouts are at: 12:40, 12:55, 1:10, 2:50, 3:10 and 3:30. You can see more info here.

Daily WOD – Feb 28, 2020

Congrats to our February 1-year member, Andrew! Shout out to these other Feb anniversaries: Kerri (7), Pete S (7), Jeff (5), Anne Marie (2), Matt B (2), Sean R (2), and Alex W (2)

Deadlift or Sumo Deadlift 1-1-1-1-1-1


3 x 30 banded good mornings

WOD Notes: For anyone doing the power lifting total on Saturday, treat today like a prep day. Warm up to around 70% and hit 7 x 1 across.  Use any extra time to hit a bunch of hip mobility. Ideas include rolling (foam roller or lacrosse ball) or pigeon, couch, or hamstring stretches. For anyone not doing the power meet on Saturday, here’s your chance to set a new 1RM deadlift!

Community Notes: Happy birthday Kyle E!

Daily WOD – Feb 27, 2020

Mike Young firing away on the rower!


  • Row (calories)
  • Tuck ups
  • Med ball clean (20/14#)
  • Rope climbs

Rest 1 minute between movements.

WOD Notes: For each movement, you’ll complete 8 rounds of 20 seconds work & 10 seconds rest. We’ll record total reps of each movement. For the rope climbs, the challenge is to complete 1 rope climb every 20 seconds. If you know that’s out of the question, treat the rope climbs like an AMRAP in 4 minutes.

Daily WOD – Feb 26, 2020

Welcome Rachel!

Complete 10-9-8-7-6-5-4-3-2-1 reps for time:

  • Push jerks (135/93#)
  • Chest to bar pull ups

Community Notes:  Happy Birthday Becky and Abby!

Pretty Cool Notes:  On Friday March 6, John will get the opportunity to compete in a deadlifting event at The Arnold Classic in Columbus, Ohio. The event is to set the “World Record” for reps at 315# in 2 minutes.  To get invited, John had to submit of video of himself completing the challenge and be one of the top 10 contenders worldwide. Several people have asked whether the event will be streamed; we’ll not sure but we’ll let you know. A few members have also asked about attending the event. Email us if you’re thinking of road tripping out there, and we’ll get you more info.

Daily WOD – Feb 25, 2020

Nik showing some good ab and lat engagement at the bottom of a muscle up!

Box Squat 5×3 (80-85%)


5×3 high box jump

WOD Notes:  This is our last squat day before the power lifting total!  The goal is to get your technique as spot on as possible.  Find what depth feels good and hit it repeatedly and with good form.  Get ready for Saturday!

Community Notes: Happy Birthday Natalie and Tiago!

Daily WOD – Feb 24, 2020

BWys flying through push ups

Complete for time, with a single dumbbell (50/35#) or kettlebell (53/35#):

  • 400m farmer’s carry 
  • 21-15-9 of weighted box step ups (24/20″) & power snatch 
  • 400m farmer’s carry
Any time  you put down your DB or KB there is a 3 burpee buy-in to pick it back up.

WOD Notes: Once you pick up your DB, you must carry it – hanging at your side – for the entire WOD! If you rest it on the floor, your shoulder, or on any other body part or inanimate object… it’s a 3 burpee buy in to pick it back up. You can switch hands as often as desired.

Daily WOD – Feb 22, 2020

Kris knocking out front squats

EMOM for 20 minutes:

  • Clean
  • Hang clean

WOD Notes: EMOM means every minute on the minute you’ll complete the above barbell complex. If you don’t feel comfortable with a squat clean, or if your legs are toast from lunges on Thursday and squats on Friday, feel free to modify the complex to 1 power clean + 2 hang power cleans.

Power Meet Notes: Our annual power meet and member appreciation breakfast is 1 week away! We hope to see you all there!

Oly Notes: This is the last week of our Oly specialty class. Check blog notes shortly after 9:00pm for the WOD. Due to demand we plan to run the Daily WOD during at the 7:00am timeslot going forward, but we hope to occasionally insert a specialty session – let us know if you have specific requests!

Daily WOD – Feb 20, 2020

Lindsay showing a solid OHS position!

Complete 2 rounds for time of:

  • 500m row
  • 100 double unders
  • 50 walking lunges
  • 25 handstand push ups

WOD Notes:  Choose a scale that allows you to complete each round of HSPU in 2 to 3 minutes.

Schedule Notes:  The muscle up clinic is on for tonight from 6:30 to 7:30!  The basic format will be as follows:

  • brief warm up involving muscle up specific drills
  • four different muscle up progressions to work on your development
  • ~20 minutes of muscle up work with coaches on hand to help

Our goal is for you to come away with some tools to work toward acquiring or improving one of our most sought after skills!

Daily WOD – Feb 19, 2020

Hannah showing a solid banded push up!

Bench Press 7×1 (1 second pause on chest, 90% 1RM)


Weighted Pull Up 1-1-1-1-1

WOD Notes:  Compare pull up to 160906.

Schedule Notes:  The power meet and member appreciation breakfast is a week and a half away!  Sign up in Wellness Living if you plan to attend.  Whether you are competing (having a coach judge your heaviest lifts) or just establishing a strength benchmark for the new year, you should definitely come on out.  Plus, there’s a delicious breakfast in it for anyone who shows up!

Community Notes:  Happy Birthday Smith!

Daily WOD – Feb 17, 2020

Jenn P standing up a front squat!

AMRAP in 15 minutes of:

  • 400m run
  • 25 wallballs (20/14# to 10/9’)
  • 15 ring dips

WOD Notes:  The goal on today’s workout is to make it through at least 3 rounds.  Anyone who consistently runs 400m in more than 2 minutes should run 250m.  Scale ring dips to banded ring dips, push ups, or decrease the rep scheme so that the first round takes 1 to 3 sets to complete.

Daily WOD – Feb 16, 2020

Douglass squatting heavy!

Banded Deadlift 8×3


100 KB swings for time (53/35#)

WOD Notes: For a demo of the banded deadlift, click here.  The most important thing about a banded deadlift is that it’s a smooth and fast lift. The weight on the bar may range from 50% to 70% of your 1RM. Most athletes will use a purple band, but you may want to scale down to Black (mm) if your deadlift is less than 200#, or scale up to Green if your deadlift is over 400 (and you’re under 6′ tall). You should never have to “grind” to stand up… it should feel explosive!

Community Notes:  Happy Birthday Nik!

Daily WOD – Feb 15, 2020

Coach Dave ripping through burpees!

“The Baseline”

Complete for time:

  • 500m row
  • 40 squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Rest 3 to 5 minutes and repeat for a total of 3 rounds.

WOD Notes: In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3. This is an annual benchmark. Compare to 190123.

Community Notes:  Happy Birthday Andrew B!

Daily WOD – Feb 11, 2020

Welcome Mark!

AMRAP in 3 minutes of:

  • Row (for calories)

immediately into

AMRAP in 3 minutes of:

  • 5 burpee box jumps (24/20″)
  • 10 sumo deadlift high pulls (95/65#)

Rest 1 minute.  Repeat for a total of 3 rounds.

WOD Notes: For large classes, half will start on the row and half will start on the burpee box jump / SDHP. For those keeping track, score will be total reps completed each round.

Community Notes:  Happy Birthday Ryan M!

Daily WOD – Feb 8, 2020

Magda firing through burpees!

Valentine’s WOD 2020!

With a partner, one person working at a time, complete:

  • 400 single unders
  • 100 squats
  • 75 sit ups
  • 50 push ups
  • 25 pull ups
  • 50 push ups
  • 75 sit ups
  • 100 squats
  • 400 single unders

WOD Notes: Reps do not need to be shared evenly; work to your strengths! The scale for push ups will be elevated push ups or knee push ups.  The scale for pull ups will be banded pull ups or ring rows. Whether you Rx or scale, the most important thing is to have fun! If you are bringing a guest and they have not yet signed a waiver, please have them fill one out here.

Parking Notes:  We’re really excited to say that we expect quite a crowd for this partner workout!  If the lot is full, you can park along Jefferson Street (400m warm up run area), in the apartments across the street, or in the lot on the other side of our building.  Please show up 5 minutes early to class, especially if you have someone from outside the gym coming in!

Community Notes:  Happy Birthday Sherry!

Daily WOD – Feb 7, 2020

KtN at the top of a KB swing!

Bench Press 1-1-1-1-1 (1 board)


3 sets of 8 of:

  • Bent over dumbbell row
  • Bent over dumbbell flies

Upcoming Events:

  • Muscle Up Workshop – We’ll be holding a muscle-up workshop on Thursday, Feb 20 from 6:30 to 7:30 pm during open gym.  We’ll work on various drills to develop your muscle-ups! The workshop is free for ICA members, and all you need to do is reserve yourself a spot in Wellness Living so we can plan for the expected turnout.
  • In-house Power Meet & Member Appreciation Breakfast – Join us for a morning of friends, fun, and PRs! Mark your calendars for Saturday, Feb 29 and refer to this post for more details. 

Community Notes: Happy birthday Daria!

Daily WOD – Feb 6, 2020

Just the Lombardi sisters messing around!

Complete 21-15-9 reps for time of:

  • Front squats (135/95#)
  • Handstand push ups

WOD Notes:  This workout should be on the shorter-and-more-intense end of the spectrum, ideally sub 10 minutes. There will be a 15 minute cap. Choose a weight for front squats that allows you to complete each round in 3 sets or fewer.  Handstand push ups can be modified to push ups or DB presses.  If you finish the WOD in less than 10 minutes and have more in the tank, consider adding extra rounds of 9 front squats + 9 handstand push ups until the clock hits 10 minutes.

Valentine WOD Reminder:  If you are partnering with another ICA member, only one of you needs to register for class. There are still spots in the 7:00am class time; reserve yours early! In case you missed it, the WOD details were posted on Sunday night.

Community Notes:  Happy Birthday Sillup!

Daily WOD – Feb 5, 2020

Welcome Chris Mc!

Every 8 minutes for 5 rounds complete:

  • 800m run
  • 30 KB swings (53/35#)

WOD Notes:  The intent of this workout is to spend 3 to 4 minutes on the run and 1 to 1.5 minutes on the KB swings.  If 800m is too long to stay within that time domain, switch to a 600m or 400m run or consider rowing.

Community Notes:  Happy Birthday Francis and Jenn!

Daily WOD – Feb 3, 2020

Bri working through some banded lateral walks!

AMRAP in 20 minutes of:

  • 5 power snatches (115/75#)
  • 7 toes to bar
  • 9 box jumps (24/20″)

WOD Notes:  Compare to mainpage (CrossFit.com) on 200202.

V-Day WOD: This Saturday (2/8) is our Valentine’s Day WOD. All ICA members are invited to bring a guest for free to partner with you on the workout. The 7:00am class will be a regular class, so you have 4 class times to choose from: 7, 8, 9, or 10am. If you are partnering with an ICA member, only one of you should sign up for class. If you don’t have a partner, show up as normal and we’ll find a partner for you! Guests do not need to register for class but should fill out a waiver here. The workout will be beginner friendly, so you can assure your friend, significant other, neighbor, or kid (age 10 or older) that they’re in for a fun time!

“Valentine’s Day WOD 2020”

In teams of 2, with one person working at a time, complete: 

  • 400 single unders
  • 100 air squats
  • 75 sit ups
  • 50 push ups
  • 25 pull ups 
  • 50 push ups
  • 75 sit ups
  • 100 air squats
  • 400 single unders

Daily WOD – Feb 2, 2020

Tom S. getting ready for a heavy squat!

AMRAP in 12 minutes of:

  • 5 shoulder to overheads (135/85#)
  • 10 tuck ups
  • 5 shoulder to overheads (135/85#)
  • 25 double unders

WOD Notes:  The standard for the tuck up today will be with arms held by your side during the entire rep.  You can click HERE for the beginner and advanced options.  To scale further, you could extend one leg at a time.

Community Notes:  Happy Birthday Bob B!

Daily WOD – Jan 31, 2020

Joel hitting some double KB cleans!


Complete for time:

  • 1000m row
  • 50 thrusters (45/35#)
  • 30 pull ups

WOD Notes:  Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It’s on the shorter side – generally in the 6-12 minute timeframe.  Compare to 190219. (Results from last year are posted as a pic, so you may need a computer to view them.)

Community Notes:  Happy Birthday Rick!!

Daily WOD – Jan 29, 2020

Heather having fun on some banded lateral walks!

Complete for time in any order:

  • 100 box jumps (24/20″)
  • 100 KB snatches (53/35#)
  • 100 push ups

WOD Notes:  Break up the reps and movements any way you like to get to 100 of each.  Five rounds of 20 is a safe bet, 40-30-20-10 offers some variety or you can go chipper style and see how 100 push ups treats you at the end.  Have fun with it!

Daily WOD – Jan 27, 2020

Mike Y at the top of a box jump!

Back Squat 2-2-2-2-2


3 rounds NFT:

  • 15R/15L single leg glute bridges
  • 20 yards banded lateral walks

Community Notes: Happy birthday Tobin and Kevin McNally!

Valentine’s Day WOD: On Saturday, February 8th we’re hosting our annual Valentine’s Day WOD. ICA members are welcome to bring a guest for free to partner with them on the workout. It will be beginner friendly! The 7:00am class will be a regular class that day (not Oly ). Guests do not need to register in advance, but should fill out a waiver here.  If you are partnering with an ICA member, only one of you should sign up for class. Thank you!

Daily WOD – Jan 26, 2020

Congrats to Dave and Dan on their 2nd consecutive win at Masters Arctic Blast!

Complete 40 seconds of work and 20 seconds of rest at each of the following stations:

  • Russian kettlebell swings (70/53#)
  • Plank burpees w/ jack
  • Alternating dumbbell snatches (50/35#)
  • Russian twists (25/15#)

Rest 1 minute then repeat for a total of 4 rounds.

WOD Notes: Score is total reps completed across all 3 rounds. Pick scales that allow you to minimize down time. Wondering what a plank burpee w/ jack is? Check it out here.

Daily WOD – Jan 25, 2020

Ryan B with some big pulls up the rope!

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Hang (squat) cleans (165/110#)
  • Chest to bar pull ups

WOD Notes: The hang cleans should be heavy, but something you can hang on to for multiple reps. Pick a weight that allows you to complete each round in 1-2 sets. Same guidance for the C2B pull ups – pick a scale that allows you to complete each round in 1-2 sets.

Olympic Notes:  Oly WOD will be posted to comments.

Daily WOD – Jan 23, 2020

Welcome Lucas!

EMOM for 14 minutes of:

  • 10 wallballs (20/14# to 10/9′)
  • 20 double unders

WOD Notes:  EMOM stands for “every minute on the minute” which means you’ll complete the wallballs and double unders at the start of each minute.  If you are successful at keeping the pace, you’ll complete 14 rounds.  If you fall off the pace and can’t complete the full round in any 1 minute, you will try to complete as many rounds as possible in the remaining time.  We will record total rounds completed.


Daily WOD – Jan 22, 2020

Smith throwing up a DB snatch!

Complete each interval for time:

  1. 40/30 cal row
  2. 40 push jerks (125/85#)
  3. 40 slam balls (30/20#)
  4. 40m OH walking lunges (45/25#)

WOD Notes:  You’ll start a new station every 4 minutes.  Choose scales that allow you to complete each interval in at most 3 minutes, leaving you at least 1 minute of rest before the next station.

Community Notes:  Happy Birthday Bob K!

Daily WOD – Jan 21, 2020

Kirsten waiting on a wallball!

Rack Pull 1-1-1-1-1-1-1 (+4″)


30 backward back rack barbell lunges in place (20% rack pull)

WOD Notes:  A rack pull is a deadlift taken from an elevated position. For tomorrow, everyone will elevate the bar on 45# bumper plates. The higher starting position usually allows you to lift 5-10% more than your regular 1RM deadlift, though some athletes find the rack pull to be more difficult. Compare to 170118.

Power Meet Notes: On Saturday, February 29, we’re holding our annual in-house power lifting meet AND a member appreciation breakfast! The power meet has a new format this year: we’re running 2 shorter sessions rather than 1 longer one. Session 1 will be from 7-9am, and Session 2 from 9-11am. Each session will have a coach-led warm up and instruction, then you’ll work in small groups to find your 1 rep max back squat, bench press, and deadlift. You’ll have 3 (and only 3!) attempts at each lift. Important notes:

  1. We’ll crown the strongest male and female at the end of Session 2. If you want to be in the running, you’ll need a coach to watch/judge each lift.
  2. You don’t have to be “in it to win it”… this is an awesome opportunity to do 3 lifts in 1 day, and we encourage all members (especially new members) to join us!
  3. The member appreciation breakfast will start around 8:00am and will be catered by P3 Nutrition. Even if you’re not working out, come by for some grub and cheer on your fellow athletes!
  4. Space is limited to 40 per session, so grab your spot now!

Community Notes:  Happy Birthday Tina!

Daily WOD – Jan 20, 2020

Congrats to our January 1-year members, Becca & Jason! Other anniversaries this month: Pugh (7), Rob G (7), Betsy (6), Bob K (4), Joel (4), Karen S (4)!

AMRAP in 20 minutes:

  • 20 push ups
  • 20 box jumps
  • 1 legless rope climb (or 2 regular rope climbs)

Community Notes: Happy birthday Murray and Laura!

Note: Due to the holiday, the late cancel policy is in effect for the 9:30am class. Thank you!

Daily WOD – Jan 19, 2020

Jesse Sy post WOD!

Partner Interval

Complete 10 rounds (5 each) for time of:

  • 20/14 cal row
  • 10 DB thrusers (2×50/2×35#)
  • 10 toes to bar

WOD Notes:  For this workout, partner 1 will complete 1 full round while partner 2 rests then partner 2 will complete 1 full round while partner 1 rests.  Continue until each partner has completed 5 rounds.

Daily WOD – Jan 18, 2020

Janet and Tobin firing through wallballs!

Hang Power Clean 2-2-2-2-2-2


20 Candlesticks NFT

WOD Notes: What is a candelstick?  Check it out HERE.

Olympic Notes:  Oly WOD will be posted to comments.

Reminder: Our late cancel / no show fee is in effect today and for all weekend classes. Out of consideration for your fellow athletes, please remove your name asap (preferably tonight!) if you are no longer planning to attend. Thank you!

Daily WOD – Jan 16, 2020

Lanna trying to avoid her picture being taken… no dice.

Complete for time:

  • 30 handstand push ups
  • 800m run
  • 30 power snatches (95/65#)
  • 800m run
  • 30 burpees

WOD Notes:  The handstand push ups, power snatches and burpees should each take less than 3 minutes.  Choose scales accordingly.

Community Notes:  Happy Birthday Mila!

Daily WOD – Jan 14, 2020

Nat crushing some toes to bar!

AMRAP in 12 minutes of an ascending ladder by 3’s:

  • Deadlifts (225/155#, NTE 60% 1RM)

Complete 10 pull ups after each set.

WOD Notes:  In this workout, you’ll add 3 reps to the deadlift each round.  It will look like: 3 deads, 10 pull ups, 6 deads, 10 pull ups, 9 deads, 10 pull ups and so on until time expires.

Daily WOD – Jan 13, 2020

Karen Smith working through some weighted lunges!

“Fight Gone Bad”

  • Push press (75/55#)
  • Row (cal)
  • Wall ball (20/14# to 10/9′)
  • Sumo deadlift high pull (75/55#)
  • Box jump (20/16″)

WOD Notes: The “fight gone” scheme means you will complete 1 minute at each station with a 1 minute rest after all 5 are completed. Repeat for a total of 3 rounds. Score is total reps completed. For this workout, box jumps can be completed in a dynamic style of springing up off the top of the box so long as full extension is reached above the box. Compare to 190107.

Daily WOD – Jan 12, 2020

A dynamite New Years Day team – KtL, Natalie, Sabrina, and Tanya!

Complete 5 rounds for time of:

  • 20 Russian kettlebell swings (70/53#)
  • 20R/L Russian twists (25/15#) 
  • 150m farmer’s carry (25/15# plate each hand)

WOD Notes: Choose the heaviest KB that you can swing 20 times unbroken each round.  For the farmer’s carry, the plates should be gripped from the edge (not from the hole in the center or from the bottom)! You’ll have one plate with you inside the gym for the Russian twists; the other plate can be picked up and dropped off at the garage door. The 150m carry will start at the garage door, go to the end of the driveway (Jefferson St.), and back to the garage.

Class Cap Notes: At this time there is room in each of tomorrow’s classes. However, if classes fill, and you still want to get a workout in, consider these options:

  1. Come in and drag a sled. Sled drags can be distance- or time-based and can range from 65# to bodyweight for women or 95# to bodyweight for men. Lower weights for longer, unbroken durations (i.e. 20 min) and higher weights for shorter distances (i.e 200m).
  2. Come in and row. One of our favorites is 1 minute on (sprint!), 1 minute off, for 10 rounds. For other ideas, check out the Concept2 workout of the day here.
  3. Try out one of these travel WODs.

Community Notes: Happy birthday Haven!

Daily WOD – Jan 11, 2020

Rob R. firing away at wallballs!

Complete for time:

  • 400m run
  • 50 back squats (45/35#)
  • 400m run
  • 50 front squats (45/35#)
  • 400m run
  • 50 overhead squats (45/35#)
  • 400m run

WOD Notes:  This workout will be done with empty bars (women’s bars count as 35#) which means no dropping! Anyone uncomfortable with overhead squats can either switch to PVC or complete a second round of back squats. Compare to 140505.

Olympic Notes:  Oly WOD will be posted to comments.

Reminder: Our late cancel / no show fee is in effect today and for all weekend classes. Out of consideration for your fellow athletes, please remove your name asap (preferably tonight!) if you are no longer planning to attend. Thank you!

Daily WOD – Jan 9, 2020

Tyler showing how to get back on a toe to bar!

Complete 3 rounds for time of:

  • 25 burpees
  • 10 thrusters (115/75#)

Cash out – for time:

  • 10-20-30-40-50-40-30-20-10 double unders (unbroken)

WOD Notes: The first part of the WOD (burpee/thruster) is supposed to be fast and furious! Pick a thruster weight that allows you to go unbroken. The cash out is your opportunity to work on double unders. You must complete each set upbroken before moving on to the next set. If you’re just learning DUs, scale back the reps to any multiple of 1-2-3-4-5-4-3-2-1, or simply take 10 minutes to work on DUs.

P3 Notes: There are still 6 “grab and go” meals in the back fridge if anyone is looking to try out P3 meals. You simply help yourself and Venmo your payment to the address listed on the fridge.  (Ask Nikki or John if you need help.) Also, orders for next week are due by Thursday!

Daily WOD – Jan 8, 2020

Swetha knocking out some wallballs!

AMRAP in 17 minutes of:

  • 8R/8L dumbbell snatches (70/50#)
  • 6 bar muscle ups

Schedule Notes: We’ve added extra class times to our Saturday and Sunday mornings to accommodate higher attendance during the cold-weather months. These classes will be on the schedule at least until summer rolls around:

  1. We added an 8:00am Daily WOD on Sunday.
  2. We added a 4th Saturday morning class and shifted all classes to begin on the even hour (7:00, 8:00, 9:00, 10:00).

On a trial basis, the 7:00 Saturday class will be a “rotating specialty” class. The first 6 weeks will be Olympic Lifting. After that, we’ll introduce other specialties such as endurance, gymnastics, power lifting, rowing, and kettlebell. The Olympic class will focus on the clean, snatch and jerk, breaking down the lifts into their various parts and performing lots of repetitions to improve your technique. This class is open to athletes of all experience levels.

Due to demand for Saturday morning classes, athletes are only permitted to attend ONE class each Saturday morning. Please do not register for both the specialty class and a Daily WOD. Thank you for your understanding and cooperation! 

Daily WOD – Jan 7, 2020

Jesse and Hannah knocking out some front squats!

Deadlift 7×1 (90% 1RM)

WOD Notes:  Today is also goals day!  Coaches will be available toward the end of class to help set some goals.  Here are some goal setting tips to think about before you come in:

  • Shoot for 3 to 7 goals.
  • Make them measurable.
  • Try to have some short term (less than 3 months), mid term (3 months to 1 year) and long term (1 year+).
  • If you’re unsure of what is reasonable, ask a coach!

Community Notes:  Happy Birthday Jimena!

Apparel Notes: We have a new online apparel store, operated by Fully Amped Apparel. You can link to our store HERE, or use the link on the RHS of the blog. There are three primary designs that come in various colors and on all sorts of apparel – tees, tanks, hoodies, long sleeve shirts, etc. At this time there are no sweatpants or zip-up hoodies, but we hope those will be coming soon!

Daily WOD – Jan 6, 2020

Found an old camera card and a pic from 3.5 years ago! Can you pick out the 9 current members?

Complete each interval for time:

  • Row 1500 meters
  • Row 1000 meters
  • Row 500 meters
  • Row 250 meters

WOD Notes: Everyone will partner up and have approximately a 1:1 work/rest ratio.  The partner who rows 2nd will get slighly less rest time, so we recommend faster rowers pair with slower rowers, and the faster rower goes 2nd! Co-ed teams are encouraged.

Schedule Notes: Our long-awaited noon class starts this week!  Not coincidentally, it’s also Ricky’s first week as a full time coach at ICA, and we are excited to have him on board! You can expect to see John around the gym just as much as before, performing various functions to keep our gym running smoothly and improve the quality of the services we offer. If you have any questions don’t hesitate to reach out!

Goal Setting Note: Our annual goal setting will take place on Tuesday during all classes. Try to attend if you can! If you can’t make it in on Tuesday, supplies will be available for the rest of week so you can fill out a goals card the next time you’re in.

Daily WOD – Jan 5, 2020

Welcome Vaibhav!

Complete 3 rounds for time of:

  • 30 wallballs (20/14# to 10/9′)
  • 10 strict chin ups
  • 10 sumo deadlifts (275/185# NTE 70% 1RM)
  • 10 strict handstand push ups

Rest 1 minute between each round.

WOD Notes:  The chin ups and handstand push ups should take no more than 3 sets to complete in any one round.  Scale the movement or rep scheme accordingly!

Daily WOD – Jan 4, 2020


WOD Notes: Come on in for a fun workout… you’ll find out what it is when you get to the gym! We’ll at least give you this much – it is a metcon and it’s not a benchmark. See you in the AM!

Schedule Notes:  We added a 6:30 am class for tomorrow due to demand.  If you’re an early riser and willing to come in at 6:30, please switch your reservation to open up spots for athletes in the later sessions.  Starting next Saturday, we’re hoping to shift around class times and add a 4th class, at least for the winter months.  Stay tuned for details.

Daily WOD – Jan 3, 2020

wait. what day is it?
We’re not sure if it’s Tuesday, Friday, or Thursday… but come in and get your WOD on anyway!

Complete 2 rounds, each for time of:

  • 50/35 cal row
  • 50 box jumps (24/20″)
  • 25 toes to bar

Start the 2nd round at the 10 minute mark on the clock.

WOD Notes: Go fast!! The faster you finish round 1, the longer of a break you’ll get. Modify as needed to complete round 1 in less than 8 minutes so you have at least 2 minutes to rest before repeating.

Schedule Notes: Reminder that our noon class starts this Monday! Let us know if you have a friend who’s interested in that class time and we’ll arrange for a drop in on a beginner-friendly day.

Daily WOD – Jan 2, 2020

Dom lining up for a snatch!

Hang Power Snatch 1-1-1-1-1


  • 3×3 snatch pulls (@1RM hang power snatch)
  • 3×8 behind the neck presses (50% 1RM hang power snatch)

Community Notes:  Happy Birthday Kristen K and Christine!

Rowing Challenge Notes:  Congratulations to all the athletes below who completed the 50k rowing challenge including 8 athletes who completed more than 100k!  If you’re name is on this list, be sure to swing by the front desk to pick up your decal.


  • Jesse Sy
  • Amanda
  • Ricky
  • Boelker
  • Kyle E.
  • Steve M.
  • Murray
  • Fred


  • Alex W.
  • Dan T.
  • Erin
  • Rob R.
  • Karen B.
  • Jenn T
  • Tom G.
  • John
  • Megan V.
  • Swetha
  • Peter S.
  • Betsy
  • Nik
  • Nikki K.
  • Janet
  • Erik
  • Rich G.
  • Danielle
  • Marissa W.
  • Dan R.
  • BK
  • Benji
  • Rob G.
  • Tyler
  • Ryan M.
  • Nick L.
  • Craig H.
  • Heather
  • Kelly G.
  • Ryan S.
  • Steve K.
  • Kehl
  • Fredi
  • Cindy


Daily WOD – Jan 1, 2020

In teams of 4, with 2 athletes working at a time, complete:

  • 500 wall balls
  • 500 sit ups

Then complete:

  • 500 double unders (2 single unders = 1 DU)
  • 250 kettlebell swings

Then complete:

  • 250 burpees
  • 20 rope climbs (5 ring rows = 1 rope climb)

WOD Notes:  Come join us for our 2nd ever New Year’s Day WOD! It’s going to be a real sweatfest, with up to 60 athletes throwing down for an hour-long workout, so come enjoy the chaos! Teams of 4 will work together to complete 2,020 reps, with 2 athletes working at a time. You must complete each couplet before moving on. Please try to share 1 wall ball and 1 kettlebell per team, when possible, even if that means going slightly lighter than you’re used to. To keep things moving we’ll have time caps for each couplet: 25 minutes for part 1, 15 minutes for part 2, and 20 minutes for part 3.

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

Open Gym – Dec 31, 2019

Tammy knocking out some KBS!

“Last Chance” New Year’s Eve Open Gym

WOD Notes: Today is the last chance to knock some 2019 goals off the board. Come in between 8:00 and 10:00 a.m. or between 3:00 and 6:00 p.m. to do any workout you want! If you need some ideas, you can make up a workout from the last week or knock out a long row (last chance for the 50k challenge).

Community Notes:  Happy Birthday Danielle!

Daily WOD – Dec 30, 2019

Megan V!


Bench Press 3-3-3-3-3


At 50% of your 3RM, perform

  • 20 reps close-grip bench press
  • 20 reps wide-grip bench press
  • 20 reps bench press

Schedule Notes: We have a normal Monday schedule with an additional 8:30am class. Late cancel policy is in effect for the 8:30 and 9:30am class times.

Community Notes: Happy birthday Sean B and B Wyz!

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