Workout of the Day
Complete 5 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: The dead hang from a pull up bar today will be 1 minute cumulative. You should ideally take less than 2 minutes in each round to finish the hang. The HSPU are designed to take less than a minute per round.
Workout of the Day
Complete 5 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: The dead hang from a pull up bar today will be 1 minute cumulative. You should ideally take less than 2 minutes in each round to finish the hang. The HSPU are designed to take less than a minute per round.
Workout of the Day
On a 14 minute clock, complete max reps in 4 minutes at each of the following stations:
Rest 1 minute between movements.
WOD Notes: Choose a power snatch weight that will allow you to complete 20 to 40 reps in 4 minutes.
Reminder: Saturday is the last day to sign up for 31 Heroes. If you can’t make it to the gym to sign up on the list, please send us an email ASAP!
Workout of the Day
Overhead Squat 2-2-2-2-2
Then complete max consecutive toes to bar.
WOD Notes: If you know toes to bar are a skill in development for you, consider shooting for a cumulative ~20 reps. As always, if you prefer to not perform OHS, front squats or back squats are always available!
Reminder: Our ICA 10th anniversary party will be the afternoon/evening of September 25th. Mark your calendars!
Workout of the Day
Complete for time:
Time Cap = 18 minutes.
WOD Notes: This workout contains quite a few bar muscle ups. If you love BMU, then come in and destroy this thing! If you don’t love them yet, come in and start to build your tool box. The sub today will be jumping bar muscle ups, bar muscle up transitions to press out or 2x pull ups. Whatever version you do, the first round of BMU (or modification) should take between 2 and 5 minutes and the second round should take between 90 seconds and 4 minutes. Be there!!
31Heroes Notes: Don’t forget to sign up for our annual 31Heroes event on Saturday, August 7! If you’ve never done it before, it is a grand old sweat fest containing a 31 minute AMRAP. See more details HERE. Please sign up in Wellness Living and put your name on the sign up sheet at the gym for the level you’d like to complete!
Community Notes: Happy Birthday Dominika!
Workout of the Day
Every 4 minutes for 20 minutes complete:
WOD Notes: Ideally, the early rounds should be under 2 minutes and all rounds should take less than 3. This is a great chance to test out your thruster weight for 31 Heroes! Scale the burpees so they take less than 1 minute when tired.
Workout of the Day
Sumo deadlift 1-15-1-10-1-5-1
WOD Notes: The sets of 1 in today’s lift should likely not be a PR, especially the first set. Shoot for 85-90% in round 1 and either stay there or gradually increase by small amounts. The sets of 15/10/5 should happen around 50-65-80% respectively. You could go heavier on these if you feel great!
Community Notes: Happy Birthday Carver!
Workout of the Day
“Carver”
Complete for time:
WOD Notes: If you’re at one of the 4 stations that doesn’t have access to a wall, you can delay your start and use someone else’s wall, or you can modify wall climbs to 21 push ups and 21 hollow rocks and still be Rx. The scale for muscle ups is 3x push ups. This is an annual ICA benchmark, so be sure to write down your modifications so you can remember for next year!
Workout of the Day
Every 2 minutes for 20 minutes complete for time:
WOD Notes: Choose a power clean weight that will allow you to “touch and go” reps through all 10 rounds. The pull ups should be unbroken in the early rounds and should stay under 2 or 3 sets in the later rounds. Make sure you have at least 30 seconds rest before the next round!
Workout of the Day
Shoulder Press 3-3-3-3-3
Then complete for time:
WOD Notes: After the warm up, shoot for your first set of 3 to be at or above 70% of your 1 rep max. If you’re feeling good, the final set could encroach on 90%. The row is for real this time (unlike the false alarm from Wednesday), go fast!
Workout of the Day
Strongman Day!!
Take 10 minutes to work on each of the following stations:
WOD Notes: Come on in to play with our strongman gear for the first time in over a year! If you have no idea what the movements are, don’t worry, they’re all fun. Let’s get after it!
Community Notes: Happy Birthday Coach Ricky!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Choose a push press weight that will allow you to unbroken through a round or two. The push ups should take less than 30 seconds in round 1 and ideally stay under a minute in the later rounds.
Community Notes: Happy Birthday Karen Smith!
Workout of the Day
Front Squat 4×6 (75% 1RM)
Then AMRAP in 3 minutes of:
WOD Notes: Try to stay at one weight for all 4 sets of front squats. If you are particularly efficient on front squats, you may be able to go closer to 80%.
Workout of the Day
Complete for time:
Time Cap = 22 minutes
WOD Notes: This will be GREAT prep for our annual “200 burpees for time WOD” – coming up in August! Keep the first round of 60 burpees at 5 minutes or less. If you’ll struggle to keep that pace, modify by doing plank burpees, burpees to an elevated bar, or reduce the number of reps. Go so fast!
Mark your calendars for our 11th Annual 31Heroes Fundraiser on August 7, 2021!
10 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.
In 2016, ICA was the top fundraiser in the world!! Every year since 2011 we’ve been in the top 5. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:
While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on August 7!
In teams of 4, complete as many reps as possible in 31 minutes of:
WOD Notes: While teammate 1 is running, teammate 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 6 reps counts as 1 rope climb. All team members must share a sandbag, thruster bar, and box.
ONLINE REGISTRATION CLOSES JULY 31st to give us time finalize heats and teams!
Please establish your 4-person teams in advance of the event. Each participant should register individually (HERE) to ensure we have waivers for each participant. Guests from other CrossFit boxes are welcome and encouraged to participate!
We will email heat assignments a few days before the event.
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.
We can’t wait to workout, fundraise, and celebrate with you all!
** Member Note – Wellness Living is experiencing an unplanned outage. Don’t let that stop you from getting your WOD in! Even if you can’t sign up, just come in at your normal/preferred class time. We’ll be creative and ensure everyone has a space to work out.**
Workout of the Day
Complete 8 rounds, each for time of:
Start a new round every 3 minutes. Time cap = 2 minutes/round.
WOD Notes: Choose a weight that will allow you to complete the first round (maybe more) of hang squat snatches unbroken. Ideally, you should keep each round to 1 or 2 sets. The toes to bar should take less than 1 minute even when fatigued.
Workout of the Day
Deadlift 5-5-5-5-5 (3 second eccentric, fast concentric)
Then complete 3 rounds NFT of:
WOD Notes: The deadlifts should be slightly slower than usual as you lower the bar to the floor. Keep the weight in the realm that will allow you to keep a perfectly straight back. Feel free to elevate the bar by a few inches today (or any day) if it will help with technique! Windmills can be done with KBs, DBs, slam balls, a friend or a 1# plate. The world is your oyster!
Community Notes: Happy Birthday Joel!
Workout of the Day
AMRAP in 12 minutes 0f:
WOD Notes: The first round of muscle ups should be less than 30 seconds (1 or 2 sets) and no round should take longer than 1 minute. The scale for ring muscle ups will be 8 ring rows and 8 ring dips. If push jerks don’t feel stable, switch to single arm DB push jerks (5/side) or push presses with a bar at lighter weight. You should be able to go unbroken through the first few rounds. Try to cut down on transitions!
Workout of the Day
Complete 10-20-30-40-50 reps for time of:
Complete 30 double unders and 10 burpees before each round.
Time Cap = 20 minutes.
WOD Notes: Pick a double under and burpee combo that takes less than 2 minutes even when tired.
Yoga Notes: Join us for a free Yoga class with Jana this Sunday at 11:00 am! You can bring your own mat or use one of ours. Guests are welcome!
Workout of the Day
Snatch + high hang snatch + high hang snatch 1-1-1-1-1-1
Then complete:
WOD Notes: As with any snatch day, choose the version that will make you a more proficient weightlifter! You can switch to power snatches, or any clean variation to work on technique.
Workout of the Day
EMOM for 24 minutes:
WOD Notes: Choose a challenging form of HSPU that will make it very difficult to complete all rounds unbroken. That may mean going to a lower target than usual or increasing the rep scheme to 8 or 10 per round.
Workout of the Day
Complete 3 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: Choose a weight that allows you to complete each round of clean and jerks in under 3 minutes.
Workout of the Day
Bench Press 10-8-6-4-2
Then complete a 2 minute ring plank (complete 1, 3 or 5 push ups every 20 seconds).
WOD Notes: The goal on the bench press is to shoot for about 50/60/70/80/90% of your 1 rep max for each respective set. If you fail a set, don’t repeat, just move to the next one.
Community Notes: Happy Birthday Jason Sigal!
Workout of the Day
Tabata:
Rest 1 minute between stations.
WOD Notes: The Tabata rep scheme means you’ll spend 20 seconds working and 10 seconds resting for a total of 8 interval at each station. Stay on one station until all 8 intervals are complete. Record your lowest rep count from each station.
Workout of the Day
“Helen”
Complete 3 rounds for time of:
WOD Notes: It’s benchmark day! Helen is designed to be in the 7 to 12 minute time domain. Try to go unbroken on the swings as long as you can!
Workout of the Day
Split Jerk 1-1-1-1-1-1
Then
3×20 (10R/10L) overhead reverse lunges in place (30% 1RM split jerk)
WOD Notes: If the overhead lunges don’t feel stable, switch to front or back rack lunges and increase to ~40%.
Community Notes: Happy Birthday Moira!
Workout of the Day
Partner Interval AMRAP in 20 minutes of:
WOD Notes: Alternate hands on the DB snatches and cleans each rep. Choose a weight that will allow you to go unbroken for the majority of the workout.
31 Heroes Notes: Save the dates for 31Heroes WOD on Aug 7 and ICA 10 year anniversary celebration on Sept 25. More details to come!
Workout of the Day
Complete 21-18-15-12-9-6-3 reps for time of:
Then take 10 minutes to work on SLIPS:
Choose one or two of the above and get after it!
WOD Notes: If sumo deadlift high pulls tend to cause tightness in your low back, consider coming off of 45# plates for some added elevation or just keep the bar above your knees at the bottom.
Workout of the Day
Back Squat 5×8 (60% 1RM)
Then complete NFT:
WOD Notes: On the drop broad jumps, you’ll drop off a box forward and load immediately into a broad jump. Take your time and make each one explosive!
Workout of the Day
Complete 6 rounds, each for time of:
Start a new round every 5 minutes.
WOD Notes: The run should ideally be done in 2 minutes or less each round. You’ll record your time as the time on the clock when you pass the desk on the way into the gym. Try to transition to the bench as quickly as possible! Record run times and bench press reps separately in SugarWOD.
Schedule Notes:
Workout of the Day
“1776”
AMRAP in 20 minutes of:
WOD Notes: Come celebrate Independence Day and test out ICA’s new “1776” WOD! Everyone gets 2 barbells today! Work with your classmates to ensure everyone gets 2 bars that work for them. (If you’re doing C&J at 85# or less, please use an aluminum bar. Women – be ready to deadlift with a 45# bar if needed.) The deadlifts can be sumo or conventional; they’ll get heavy, so pick a weight you can do unbroken for the first several rounds. To go Rx you should have at least a 395/260# deadlift. As always, ropes will be shared. The sub for rope climbs is 6 pull-ups or ring rows. Enjoy this one and happy Independence Day!
Workout of the Day
Clean 1-1-1-1-1-1
Then complete 3 rounds NFT of:
WOD Notes: Shoot for ~70% of your PR for the first set of cleans today. If evil wheels aren’t in your wheelhouse, you can hit 20 alternating toe touches.
Workout of the Day
On a 20 minute clock complete:
Then in remaining time, AMRAP of:
WOD Notes: The run today should ideally take 8-12 minutes. Feel free to run 1200 or 1600m instead to meet that time domain. Once you’re inside, the goal is slow steady reps with as little down time as possible!
Workout of the Day
Complete 10 rounds for time of:
Time Cap = 20 minutes.
WOD Notes: Choose scales today that allow you to move at a steady pace and complete the first round in 60 to 90 seconds. Use this as an opportunity to develop some gymnastics work capacity!
Community Notes: Happy Birthday Robbie!
Workout of the Day
Overhead Squat 1-1-1-1-1-1
Then
OHS (empty bar) to the tune of Flower, by Moby.
WOD Notes: If you’re developing your overhead squat technique, consider changing this to a 3 rep or 5 rep to build some volume. If you have no interest in developing your OHS, come in to crush a back squat or front squat! The cash out? I wouldn’t worry about the cash out.
Workout of the Day
EMOM for 15 minutes of:
WOD Notes: Choose a weight that will be challenging but will not risk failure even when fatigued. Ideally, you should be able to hit your clean, transition to the muscle ups (or pull ups/push ups) and have 20 to 30 seconds of rest per round. If or when you can’t complete the work in a given minute, this will turn into an AMRAP for the remaining time.
Workout of the Day
Complete for time:
Time Cap = 22 minutes.
WOD Notes: Ideally the first round of wallballs and the first round of wall walks should each take less than 3 minutes.
COVID Note: The PA Department of Health has confirmed that they are lifting the universal mask order as of Monday, June 28. Accordingly, masks will no longer be required at ICA, regardless of your vaccination status. We continue to ask that you stay home if you feel sick or if you’ve had close contact with someone with COVID-19. Also, we plan to keep the current gym set-up, with 14 individual workout stations, but we will not be enforcing social distancing at this time. Thank you to everyone for your efforts over the last 15 months to keep our ICA community healthy and safe!
Community Note: Help us pack Kehl’s last 3 classes, Monday 6/28 at 5:00, 6:00, and 7:00pm!
Workout of the Day
Sumo Deadlift 8-8-8
Then complete 3 rounds NFT of:
WOD Notes: The intent today is to gradually increase weight across the 3 sets of 8. If you feel great, you can push into the realm of 80% of your 1RM for the final set.
Workout of the Day
Complete for time:
Rest for the remainder of 5 minutes and repeat for a total of 5 rounds.
Time Cap = 3:30 per round.
WOD Notes: Today is a great chance to get better at pull ups when fatigued. It will likely feel like to much rest in the beginning but should feel more appropriate as the workout goes on!
Workout of the Day
Complete 4 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: Ideally, each movement in this workout should be completed in less than 2 minutes even when tired. Pick a KB that will allow you to complete a round in 1 or 2 sets. If you know the 400m run can get the best of you, consider running the 250.
Community Notes: Happy Birthday Traci!
Workout of the Day
Push press 5-5-5-5-5
Then AMRAP in 5 minutes of:
WOD Notes: Today you’ll be building to a 5 rep max push press! Focus on keeping your heels on the ground as much as you can as you dip and drive to start the movement.
Community Notes: Happy birthday Lindsay L!
Workout of the Day
“Diane”
Complete 21-15-9 reps for time of:
WOD Notes: There will be a 12 minute cap on this workout. It is ideal to choose a weight that allows you to complete each round in no more than 3 sets (21 = 3 sets of 7).
Community Notes: This coming Monday, June 28 will be Coach Kehl’s last day on the schedule. Since joining ICA in September of 2011 (we opened in August), Kehl has been a source of constant inspiration and comic relief in the gym and an exemplary ICAer all around. Also since starting, he has gotten married, bought a house, had a daughter, a second daughter and then a third daughter (I’d assume the 4th daughter is not long off?!). He’s decided to hang up the coaching shoes and focus on some family time going forward and we can’t thank him enough for all he’s done!
Community Notes: Happy Birthday Kyle K!
Workout of the Day
AMRAP in 20 minutes of:
WOD Notes: Rope climbs are back! We have 7 ropes hung from around the gym (not in each individual station) so ropes will be shared. If rope climbs aren’t your friend (yet) or if you’re uncomfortable sharing a rope, the scale will be 5 strict pull ups. For those of you who don’t know or don’t remember, it would behoove you to bring a pair of high socks for these climbs!
Workout of the Day
Front Squat 3-3-3-3-3 (3 second pause on first squat)
Then take 5 minutes to find your max consecutive double unders.
WOD Notes: The 3 second pause will happen at the bottom of the first rep of each set. This is a great chance to work on your positioning and stability in the bottom of a front squat!
Community Notes: Happy Birthday Steve M!
Workout of the Day
AMRAP in 15 minutes of:
Alternate hands each round.
WOD Notes: Choose a weight that will allow you to complete each movement unbroken. In the later rounds, it is expected that you may need to put the bell down between movements. The question is, how far can you make it into this workout without putting the bell down at all?!
Congrats to Sofia on hitting a 20 minute plank hold this week!
Workout of the Day
With a partner, complete 2 rounds for time of:
Time Cap = 30 minutes.
WOD Notes: One partner will be working at a time and reps do not need to be split evenly. Choose a weight for power cleans that would allow you to string sets of 2 or 3 together even if you choose not to.
Workout of the Day
EMOM for 20 minutes of:
WOD Notes: The intent today is to gradually increase in weight every 2 to 4 minutes over the 20 minutes. If you are newer to snatches, feel free to hit a set every 30 seconds to increase practice volume. If you don’t want to go overhead, load up for a heavy clean!
Workout of the Day
AMRAP in 5 minutes of:
Rest 3 minutes then AMRAP in 5 minutes of:
Rest 3 minutes then AMRAP in 5 minutes of:
WOD Notes: Choose a thruster weight that will allow you to unbroken through most of the rounds today. Completing 4 rounds in the first AMRAP is possible… just saying.
Happy Hour Note: A few ICAers are gathering at the Root Down Biergarten (behind Uncle B’s) this Friday after the 6pm class. Stop by around 7:00/7:15 to enjoy some food and beverages with friends!
Power Meet Note: Congratulations to the top 5 men and women’s totals from Saturday’s power meet! (Taken from SugarWOD… if you didn’t record your results here’s a reminder to go do it!)
Men:
Women:
We witnessed many PRs on Saturday and a bunch more during the 1 mile run on Wednesday. If you’re one of the athletes that set a PR on a lift and the mile run, it’s worth pointing out how tremendous a feat that is! Keep it up.
Community Notes: Happy Birthday Lanna!
Workout of the Day
Run 1 mile.
Then every 2 minutes for 10 minutes complete:
WOD Notes: Today is one of our June benchmarks! The mile run is a great test of short to mid length conditioning, running technique and sheer will. Be there.
Workout of the Day
Take 5 attempts to build to a heavy single of the following complex:
Then complete max lateral plyo skier hops in 1 minute (24/20″). Rest 1 minute and repeat.
WOD Notes: If going overhead doesn’t feel good, you can modify to the PC + HPC + HPC and still get some great oly practice!
Workout of the Day
Complete 2 rounds for time of:
Time Cap = 20 minutes.
WOD Notes: Choose a run distance that will take in the 3 to 5 minute time domain. The bar muscle ups can be scaled to jumping muscle ups or pull ups (2x reps). The handstand push ups can be scaled to wall climbs or A-frame push ups. Whatever version you do, the bar muscle up and HSPU combo should ideally take less than 5 minutes in round 1.
Schedule Notes: Our summer teen program starts tomorrow with sessions from 10:00 to 11:00 am and from 2:30 to 3:30 pm. The 10:00 am open gym has been cancelled for the next 9 weeks until the summer program ends. There may be room for a couple of athletes in the back room during that hour provided the room isn’t already in use. We are not cancelling the 3:00 pm open gym but ask that you be respectful of the class going on!
Workout of the Day
EMOM for 24 minutes:
WOD Notes: Choose weights that will allow you to complete each movement in under 40 seconds so you have time to move to the next station.
Workout of the Day
“Power Total”
WOD Notes: Tomorrow’s workout will happen in 2 hour classes (one starting at 8:00 and one at 10:00 am). The 7 am weightlifting class is cancelled. This is a fantastic strength benchmark to be able to track in future years so come on out, have some fun and move some weight! Compare to last year’s results.
Workout of the Day
Complete 12-10-8-6-4 reps for time of:
Complete 20 box jumps (24/20″) after each round.
Time Cap = 20 minutes.
WOD Notes: The TGU will be broken evenly on each side. The set of 12 = 6R/6L. Choose a weight that will let you complete 2 to 4 reps in a row before switching hands.
Power Meet Notes: This Saturday June 12 is our mock power lifting meet! We encourage everyone to participate, even if you’ve missed several of the lifting days in our 8-week cycle. We’re running two 2-hour sessions: 8-10am and 10am-12pm. Each session will include:
For those that have not taken part in the meet in years past, it is a different format than your typical lifting day at ICA. We’ll break you into flights of 5 to 10 lifters who will stay together throughout the meet. You’ll have about 10 minutes to warm up each type of lift, then your flight will cycle through 3 attempts at each lift. (The first lifter will complete their first attempt, then they’ll rest while the other lifters in the flight complete their first attempt. Then the first lifter completes their second attempt, and so on.) We recommend choosing a weight ~90% of your 1 rep max for the first attempt and then just under your 1 rep for the second attempt. If that feels good, you’ve got a chance to set a PR on your 3rd attempt. If the second attempt feels heavy, you do not have to take a third attempt.
Note: Flights of lifters will share bars. Per PA and Federal guidelines, individuals who are not fully vaccinated should wear masks and be conscious of social distancing. Individuals who are fully vaccinated do not have to wear masks, but we encourage you to wear them if you are comfortable doing so, especially if you’ll be in close contact with not-fully-vaccinated individuals.
Community Notes: Happy Birthday Marissa!
Workout of the Day
Complete for time:
Time Cap = 20 minutes.
WOD Notes: Choose a light weight today that will let you get through the barbell reps in 1 to 4 sets. A good way to approach this workout would be to cap front squats at 4 minutes, the row at 8 minutes, the push presses at 12 minutes, the toes to bar at 16 and finish out with power cleans.
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Ideally each movement will be completed in 30 seconds to 1 minute per round. If using strict or banded pull ups, consider scaling to 8 reps/round. Choose a deadlift weight that will be unbroken every round. It is a very high volume deadlift day so feel free to cut back the reps or raise the bar onto a plate or two to help work on efficiency.
Workout of the Day
Thruster 1-1-1-1-1-1
Then complete 3 rounds NFT of:
WOD Notes: You are welcome to take the thruster from a rack or from the floor today! Make the back squats and good mornings pretty.
Workout of the Day
Complete a round every 3 minutes for 24 minutes of:
Time Cap = 2 minutes/round.
WOD Notes: Choose a DB weight that will allow you to go unbroken for at least the first 3 rounds. The DU should ideally be less than 45 seconds/round.
Community Notes: Happy Birthday McGee!
Workout of the Day
Complete 3 rounds for time of:
WOD Notes: The squats will come off the racks today. The first round of ring dips should be completed in 1 to 3 sets. Scales include reduced reps or banded ring dips. A challenging form of push up or DB bench press would also work.
Community Notes: Happy Birthday Cate and Franco!
Workout of the Day
Power Clean 1-1-1-1-1-1
Then take 10 minutes to find your max height box jump.
WOD Notes: We have this workout and one more strength day prior to the power total on June 12! These next two strength days will be a little lighter and a little more explosive than the traditional bench/squat/deads. Focus on smooth and fast movement.
Workout of the Day
Complete 5 rounds for time of:
WOD Notes: Ideally the HS hold should be completed in 2 to 3 sets in the later rounds. The modifications for HS holds today can be wall climbs (~4/round), wall climb holds, box HS holds or ring planks.
Workout of the Day
AMRAP in 6 minutes of:
Rest 3 minutes then AMRAP in 6 minutes of:
WOD Notes: Choose a front squat weight that will allow you to go unbroken for the entire 6 minutes. Move fast!!
Powerlifting Total: On Saturday, June 12 we’ll be testing our powerlifting totals! We can’t wait to see some huge PRs on the squat, bench, and dead. In order to accommodate as many athletes as possible, we’ve planned two 2-hour sessions: 8-10am and 10am-12pm. Each session will be run like a mini powerlifting meet. We’ll break into 3-4 “flights” of lifters who will cycle through their 3 attempts at each lift. Note: Flights of lifters will share bars. Per PA and Federal guidelines, individuals who are not fully vaccinated should wear masks and be conscious of social distancing. Individuals who are fully vaccinated do not have to wear masks, but we encourage you to wear them if you are comfortable doing so. There are 30 spots per session, but we can add more if needed. Reserve your spot today!
Workout of the Day
Deadlift 8×1 (@ 2RM from last week or ~90% 1RM)
Then complete NFT
WOD Notes: This will be our final deadlift day prior to our power meet on Saturday, June 12! Try to pick one weight and stay there. As always, prioritize a beautiful deadlift. If you’re newer to deads, you’re welcome to increase the rep scheme to 3s or 5s.
Workout of the Day
Every 5 minutes for 25 minutes, complete for time:
WOD Notes: Choose a weight that will allow you to complete each round in 1 to 3 sets. For the row, plan to hold a pace ~10-15 seconds slower than your PR pace. Except for round 5. Destroy round 5.
“Body Armor” aka “Murph”
Complete for time:
Rx = 20/10 weight vest
History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS. This workout was created by Murphy and was one of his favorites; he’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on 18 August 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 Afghanistan’s Kunar Province. 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 battle. (If it sounds familiar, it’s because Murphy’s heroism is documented in, “Lone Survivor,” written by fellow SEAL Marcus Luttrell.)
Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.
WOD Notes:
Scaling Notes:
Equipment Notes: For this WOD only, we’ve added 5 workout stations along the wood wall. They are equipped with RINGS and do not have access to pull-ups bars. We ask that the first 5 athletes in the door who plan to use ring rows please fill in along the wood wall! On a related note, 3 of the spots along the far wall do not have rings.
Community Notes: Happy Birthday Coach Kehl!
Workout of the Day
Bench Press 8×1 (~ 2RM from last week)
Then complete 3 rounds NFT of:
WOD Notes: All 8 sets of bench should ideally be performed at one weight. If you didn’t perform the 2RM last week, you’re shooting for ~90% of your 1RM. If you’re planning to attend Murph on Monday, consider keeping the accessory work pretty light.
Workout of the Day
Complete for time:
Then 21-15-9 reps of:
Then:
Time Cap = 20 minutes.
WOD Notes: The row is designed to take 2 to 3 minutes to complete. The hang power cleans should be at a weight that will let you complete each round in 1 to 3 sets. The HSPU should be less than 2 minutes in each round.
Workout of the Day
Complete 40-30-20-10 reps for time of:
Time Cap = 20 minutes.
WOD Notes: Choose movements and scales that will let you complete each movement in 1 to 3 sets.
Workout of the Day
Back Squat 8×1 (90% 1rm OR ~your 2 rep max from last week)
Then NFT
WOD Notes: The goal of a seated box jump is to work on your speed and explosion out of the bottom of a squat. Sit down to the box as if doing a box squat and once paused, spring up as rapidly as you can. Land soft!
Community Notes: Happy Birthday Ken!
Workout of the Day
EMOM for 30 minutes of:
WOD Notes: Choose a burpee number that will give you ~20 seconds of rest per round.
Community Notes: This Friday, CrossFit Main Line in Ardmore is hosting their 8th annual 24 Heroes in 24 Hours. Starting at 9:30am Friday morning, athletes will perform some version of a “Hero WOD” every hour for 24 straight hours. This year’s event serves as a fundraiser for 23rd Veteran, a nonprofit program working to help veterans adjust back to the civilian world. ICA athletes have supported this event for the last several years, and a notable number of ICAers are headed down for all or part of the 24 hour event. If you’re interested in participating, it’s not too late to sign up or donate HERE! Spectators are also welcome at ALL hours of the day or night. You can check in on the action on the event’s Instagram.
Community Note: Happy Birthday Erik!
Workout of the Day
Complete for time:
Time Cap = 20 minutes to get out for final run.
WOD Notes: You are welcome to take the bar from the rack today! Choose a weight that will allow you to get through each round of squats in one or two sets. If you prefer to not overhead squat, you can complete a second round of 20 front squats.
Workout of the Day
Deadlift 2-2-2-2-2-2
Then complete
WOD Notes: Once again, choose the form of deadlift you plan to use during the power meet coming up in June. The power cleans should be touch and go!
Community Notes: Happy Birthday JV!
Workout of the Day
AMRAP in 16 minutes of:
WOD Notes: Choose a weight for the thrusters that will allow you to get through at least 2 rounds unbroken. The pull ups should ideally take less than a minute each round.
Workout of the Day
With a partner, complete 8 rounds for time of:
WOD Notes: For this workout, partner 1 will complete 1 full round while partner 2 rests, then switch. Continue until each partner completes 4 rounds. Choose a weight that will allow you to complete each round in 1 to 3 sets.
Workout of the Day
Bench Press 2-2-2-2-2-2
Then complete 3 rounds NFT of:
WOD Notes: Choose a weight for the accessory work that will allow you to get 10 bent over rows in a row for the first round or two.
Community Notes: Happy Birthday Tammy!
Workout of the Day
Complete 7 rounds for time of:
Time Cap = 21 minutes.
WOD Notes: The handstand push ups are designed to be completed in 1 or 2 sets each round. You can scale the depth, reps or movement (DB shoulder presses or wall climbs are both options) to get that done.
Murph Notes: Our annual Memorial Day Murph will take place Monday, May 31! We have 4 morning heats: 6:30, 8:00, 9:30, and 11:00. (All other classes are canceled that day.) Reserve your spot in Wellness Living!
For our newer members, Murph is a hero WOD that many CrossFit gyms perform on Memorial Day. As prescribed (“Rx”) it’s a doozy, but we’ll have plenty of scaling options. To see the WOD, check out our post from 2019: https://iron-cross-athletics.c
Workout of the Day
Complete for time:
Time cap to start second run = 20 minutes.
WOD Notes: This is a fairly slow paced grind of a workout with the exception of the runs to start and finish. In order to reach intensity, the first run should be uncomfortably fast and the final run should be emptying the tank! **We plan to run most classes outside, so please bring a towel or mat to lay on the ground!**
Community Notes: Happy Birthday Natalie Lewis!
Workout of the Day
Back Squat 2-2-2-2-2-2
Then complete 30 weighted pistols NFT.
WOD Notes: Try to build to a training 2 rep max back squat today. That means there should be minimal failures and form should remain intact even at the heaviest weights. If you’re proficient with pistols you can use a KB or barbell to add weight to the movement. If you’re developing pistols, take today to build some balance and strength in one leg at a time!
Community Notes: Happy Birthday Tim C!
Workout of the Day
“Grace”
Complete for time:
Time Cap = 10 minutes.
WOD Notes: Grace is a longtime benchmark at ICA and CrossFit in general! If you have done this multiple times before and are looking for variations, you can complete it was squat grace (squat clean every rep), heavy grace (#185/123#) or double grace (60 reps).
Chris E. firing through box jumps!
Workout of the Day
Complete 3 rounds for time of:
Time cap = 20 minutes.
WOD Notes: The dumbbell snatch are supposed to be heavy today! Pick a weight heavy enough that you have to break the 24 into smaller sets. If you choose to stay on the lighter side, increase the DB snatch to 36 reps. For those without BMU, variations include jumping BMU or 2x pull ups.
Community Notes: Happy belated birthday Sigal! (Sorry we missed posting it yesterday!)
Workout of the Day
Banded deadlift 10×2 (60-70% 1RM)
Then
3×10 glute bridges (~40% 1RM deadlift)
WOD Notes: Today’s deadlifts are conventional, using a band to add tension at the top of the lift. Focus on a very smooth lift off the floor today with zero back rounding, and pick up speed as you pass your knees. Most athletes will use a purple band; those with deadlifts under 200# will likely use a monster mini (black) band.
Schedule Note: We added an 11:00am class (this week only) due to high demand. Thank you coach Kelsey!
Class Size & Membership Cap: Recently our peak class times have been hitting capacity, including 5:00am, 4:00pm, and weekend classes. With this in mind, we’re implementing a membership cap effective immediately. New members will be placed on a waitlist and brought into the gym in accordance with attrition (usually a few each month). Additionally, if you have flexibility in your schedule to attend non-peak class times, we ask that you do so! Lastly, if there is class time you’d like to see added to the schedule, please let us know. One of our goals with bringing Kevin on is being able to expand our class offerings. Thank you for your cooperation!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: The goal today should be to complete the row in <90 seconds and the burpee box jumps in the same. If you know burpee box jumps tend to slow down for you in a significant way, consider scaling the reps back to keep moving fast!
COVID Update: Today CDC announced that fully vaccinated individuals are no longer required to wear masks, except on public transportation and in healthcare settings. Per the Pennsylvania masking order, the CDC guidance automatically goes into effect in PA. That means, effective immediately, fully vaccinated individuals are no longer required to wear masks at ICA. If you are not vaccinated or you are within 2 weeks of your 2nd shot (1st for J&J), masks are still required. Please reach out with any questions or concerns!
Workout of the Day
Complete 6 rounds, each for time of:
Time cap for each round = 3 minutes. Start a new round every 4 minutes.
WOD Notes: The overhead squats should ideally be completed in 1 to 2 sets/round. If you feel confident in the movement, try a full snatch to start each round of OHS!
Workout of the Day
Bench Press 10×2 (85%, 1 board)
Then complete for time:
WOD Notes: A 1 board bench press (AKA a board press) involves laying a short length of 2×4 lumber on your chest. This causes the bar to make contact ~1.5″ higher than usual and creates a slightly different stimulus. Most (but not all) athletes will be able to lift slightly more with a board than without.
Workout of the Day
Complete 15-12-9 reps of:
Rest 3 minutes then complete 9-12-15 reps of:
Record total time to complete all work.
Time Cap = 20 minutes.
WOD Notes: The toes to bar should ideally be completed in 3 or fewer sets each round. The thrusters and wallballs should take 1 or 2 sets to complete each round. Push the intensity!
Community Note: We’re excited to announce that Kevin has accepted a full time coaching position at ICA! Kevin previously worked as a personal trainer and brings with him a wealth of of knowledge in sports, strength and conditioning and, of course, CrossFit. You’ll be seeing a lot more of him around the gym as he steps into his new role, effective immediately! Please join us in congratulating Kevin and welcoming him as ICA’s newest coach!
Workout of the Day
Complete 4 rounds for time of:
Time Cap = 25 minutes.
WOD Notes: Today’s workout will act as a bit of prep for Murph coming up at the end of the month! Choose pull up and push up variations such that they each take less than 2 minutes per round. If you’re performing strict or banded pull ups, consider scaling to ~15 reps per round.
Workout of the Day
Box Back Squat 10 x 2 (80% 1RM)
Then
Hang power clean 4 x 8 (70% 1RM)
WOD Notes: For the back squats, choose a box that ideally puts you at or just below parallel. The box is more than a depth gauge though! The goal is to truly sit on the box, so you have to fire all your muscles from a dead stop. You should also sit back further than you would without a box, to really engage the glutes and hamstrings. We’ll squat every 2 minutes for 20 minutes, at a weight around 80-85% of your 1RM.
Schedule Notes: Reminder that there is no trail run today due to the AGOQ. We’ll be completing the 5th and final test around 11:30am; spectators are welcome!
Workout of the Day
“Age Group Online Qualifier 21.3”
Complete, in order, for time:
Time cap: 15 minutes
WOD Notes: Today’s WOD is the 3rd “test” our AGOQ athletes will be completing this weekend. The power cleans should be on the heavy side; something you may do in sets of 5 or even quick singles. Try to finish the cleans in the 8 minute range so you have time for the DUs. There is a 15 minute time cap, so even if you don’t have consistent DU, it’s a great opportunity to practice. Hit your 75 cleans and then see how many DU you can rack up in the remaining time. To view the official AGOQ description of the WOD, click here.
AGOQ Notes: Many of our competitors will be completing Test 4 (4 RM front squat) around 11:30am followed by Test 3 (above) shortly thereafter. Spectators, judges, and hecklers are welcome!
Workout of the Day
Complete 21-15-9 reps for time:
WOD Notes: Today’s box jumps are meant to be high! Choose a box that will force you to focus on each and every jump, but there’s no real risk of a failed rep. The devil’s press can be seen HERE. Be warned – it’s one of coach Dave’s favorite movements, so that should tell you something 😉
Age Group Online Qualifier: This weekend is the AGOQ! We have 6 athletes competing across a variety of age groups: KTS, Jenn, Reese, Dave, Nik, and John. Each athlete will complete 2 “tests” on Friday, 2 on Saturday, and 1 on Sunday. Check out a description of the tests HERE. If you’d like to spectate and cheer, join us at the following times: Friday 10-12 & 1-3; Saturday 11-2; Sunday 11-12. Immediately following Sunday’s session, head on over to the Root Down Biergarten for some celebratory food and beverages!
Community Notes: Happy Birthday Jesse Sy!
Workout of the Day
Deadlift 6×3 (85% 1RM)
Then complete 3 rounds NFT of:
WOD Notes: Holy leg day! We’re getting closer to the powerlifting total (June 12) and the lifts are getting heavier. Continue to focus on beautiful technique and the weights will follow. Choose whichever form of deadlift you plan to use during the actual meet (sumo or conventional).
Workout of the Day
“Nate”
AMRAP in 20 minutes of:
WOD Notes: This is a hero WOD and one of our annual benchmarks. Chief Petty Officer Nate Hardy was killed February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. The scale for muscle ups will be 4 strict pull ups and the scale for HSPU will be either A-frame, wall climbs (2/round) or 2xpush ups.
Workout of the Day
Complete for time:
Time Cap = 15 minutes.
WOD Notes: Choose a power snatch weight that will let you hit singles in relatively quick succession. It should be possible to link a few together in the beginning, even if you choose not to.
Workout of the Day
Bench Press 6×3 (85% 1RM)
Then
5×10 banded push ups NFT.
WOD Notes: The bench presses are 6 sets of 3 reps all at the same weight. Pick a weight that is challenging – but you should not fail any reps! Spotters will stand 6′ away unless/until they need to jump in to provide assistance. For the push ups, your goal is to do 5 sets of 10 unbroken push ups. You can use the band to make the movement harder by wrapping it across your back, or you make the movement easier by wrapping the band around your elbows (under your chest).
Workout of the Day
With a partner, one person working at a time, complete for time:
WOD Notes: The work must get done sequentially but should not be split evenly. Work to your partner’s strengths and communicate to adapt on the fly!
Workout of the Day
Part 1:
Complete a heavy 400m sled drag*
* Men use somewhere between 120 and 200#, women between 70 and 150#.
Part 2:
Find a 1 rep max Turkish get up (on each side)
WOD Notes: In larger classes, half the class will take ~15 minutes to set up and drag a sled while the other half works through TGU and then switch. The sled drag should be heavy enough that you have to stop a couple of times while out on the walk. For the TGU, most athletes will use a KB or DB. For an extra challenge, try a barbell, med ball or slam ball! You can see a TGU demo below:
Mask Policy: Our new mask policy is in effect beginning today. Members are allowed to remove their masks when they are inside their designated workout stations. Masks will still be required to enter the facility and any time you leave your station. All of our other safety measures remain in effect, including pre-screening before coming to the gym, 6′ distancing at all times (especially when unmasked!), frequent hand washing and equipment sanitizing, and use of our air ionization system. For more information please read our COVID-19 operating policy and reach out with any questions!
Community Notes: Happy Birthday Janet and Diana!
Workout of the Day
Back Squat 6×3 (85%)
Then complete NFT:
WOD Notes: The intent for squatting today is to stay at 1 weight for all 6 sets. It should be very challenging (but without technique breakdown) for the final 2 to 3 sets. For the weighted box jumps, the intent is to hold a dumbbell or kettlebell in each hand while jumping onto a box. Most athletes should choose a box 4″ lower than your typical box height. You won’t be able to swing your arms much, so you’ll need to rely on rapid, powerful hip extension to get you on top of the box! Start at a light weight to get used to the movement, then work your way to something challenging. If you are unable to box jump, sub heavy box step ups.
Meat Notes: We’re placing an order for meat through Rineer Family Farms again and the details are below:
$395 – Beef – ~50# assorted cuts, about half ground
$350 – Pork – ~60# assorted cuts, bacon, hams, ground, sausage etc.
$195 – Chicken – ~40# usually a couple whole chickens, some wings, thighs, breasts
Orders are due by Friday (today) by the end of the day. To place your order, fill out this FORM. If you have any questions, don’t hesitate to reach out!
Workout of the Day
“Kalsu”
Complete for time:
Complete 5 burpees at the start of each minute.
Time Cap = 30 minutes.
WOD Notes: Kalsu is an infamous CrossFit benchmark! It is unique in that the longer it takes to finish, the more work you have to do in the form of 5 more burpees every minute. Be sure to pick smart scales/modifications and be willing to adjust on the fly! If you’re not a fan of burpees, consider a few number (i.e., 3/round) or modify to plank burpees. Pick a thruster weight where you can do 10 in a row when fresh, and even when tired you can hit 3-5/round. Start with manageable sets and don’t let up! (5 thrusters/round would have this done in 20 minutes… a piece of cake!) We’ve never done Kalsu at ICA, but we did Partner Kalsu 5 years ago (160423), Inverse Kalsu 6 years ago (150424), and Half Kalsu 7.5 years ago (131216)!
Event Notes: Mark your calendars for May 7-9, for the Age Group Online Qualifier! This is the 2nd level of competition for age group athletes (14-17 and 35+ years old) who qualified based on the CrossFit Open. We have 7 athletes who qualified , and most will do the workouts (called “tests”) on Friday between classes (10am-12pm & 1pm-3pm) and Saturday/Sunday starting at 11am. If you’re interested in watching and cheering, spectators are welcome!
Community Notes: Happy birthday Joe S!
Workout of the Day
Complete 3 rounds for time of:
WOD Notes: This is a fantastic day to work on your endurance and conditioning! Open up at about 75% intensity and see if you can keep your pace from falling off in rounds 2 and 3.
Workout of the Day
Deadlift 4-4-4-4-4
Then complete 4 rounds NFT of:
WOD Notes: For the remainder of the power lifting cycle, you can choose to use the conventional or sumo deadlift stance. It would be ideal to pick the one you plan to use at the power meet!
Workout of the Day
Complete 20 rounds for time of:
Time Cap: 20 minutes
WOD Notes: The power cleans should be heavy! The weight you choose may be as high as 85-90% of your 1 rep max, as long as it’s a weight you can hit consistently. The toes to bar should be unbroken for the first several rounds and never take more than 2 sets. Subs for T2B include hanging knee raises, toes to post, or a challenging ab movement of your choice.
Community Notes: Happy birthday Blake!
Workout of the Day
Complete 6 rounds, each for time of:
Start a new round every 4 minutes.
WOD Notes: Choose a handstand push up rep scheme/scale that will take less than 90 seconds when tired (ideally < 1 minute in the early rounds). If you can get inverted, let’s do it today! Wall walks, partial range of motion HSPU, or box HSPU are all fair game. Otherwise, DB push presses will do the trick as well!
Trail Run Notes: The rain predicted for tomorrow is expected to be done before the trail run begins (11:30 am). Even if it hasn’t finished up yet, Dave and Erin plan on being there to lead you on a run rain or shine!
© 2019 Iron Cross Athletics
1041 W. Bridge Street
Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
