Daily WOD – Sep 24, 2019

Welcome Matt!

Front Squat 1-1-1-1-1


200m farmer carry NFT

WOD Notes:  Compare to 190501.

Nutrition Note:  Day 16 of 40.  Estimating Macros.  If you enjoy going out to eat, sticking to our level 2 (weigh and measure) can be difficult.  If you are on level 1, you can find something that looks like meat, veggies and potatoes or rice at almost any establishment.  Trying to discern how much butter was in said rice is another challenge altogether.  We find that if the restaurant you are in doesn’t have it’s nutrition posted online it is often best to estimate the macros in your meal.  We’re two weeks in and you are probably starting to recognize approximate quantities of meat and carb as you weigh them.  Use that new found approximating ability on your meals out.  It often means you’ll leave some carb on the plate as most restaurants love to give you plenty of rice or fries with your meal.  Your numbers won’t be exact but it is still way better than “if I can’t find the macros, I’ll just eat anything I want.”

If you can’t bring yourself to estimate, you can always find a chain restaurant online and use their numbers for a similar meal.  We’ve used Champp’s and Uno Pizzeria’s menu in the past.  (I’m intrigued by the burger with 252g of fat at Uno’s.)

Daily WOD – Sep 24, 2019

Welcome Matt!

Front Squat 1-1-1-1-1


200m farmer carry NFT

WOD Notes:  Compare to 190501.

Nutrition Note:  Day 16 of 40.  Estimating Macros.  If you enjoy going out to eat, sticking to our level 2 (weigh and measure) can be difficult.  If you are on level 1, you can find something that looks like meat, veggies and potatoes or rice at almost any establishment.  Trying to discern how much butter was in said rice is another challenge altogether.  We find that if the restaurant you are in doesn’t have it’s nutrition posted online it is often best to estimate the macros in your meal.  We’re two weeks in and you are probably starting to recognize approximate quantities of meat and carb as you weigh them.  Use that new found approximating ability on your meals out.  It often means you’ll leave some carb on the plate as most restaurants love to give you plenty of rice or fries with your meal.  Your numbers won’t be exact but it is still way better than “if I can’t find the macros, I’ll just eat anything I want.”

If you can’t bring yourself to estimate, you can always find a chain restaurant online and use their numbers for a similar meal.  We’ve used Champp’s and Uno Pizzeria’s menu in the past.  (I’m intrigued by the burger with 252g of fat at Uno’s.)

Daily WOD – Sep 23, 2019

Welcome Emily!

Complete 3 rounds for time of:

  • 40 push presses (95/65#)
  • 30 Russian twists (25/15#)
  • 20 sumo deadlift high pulls (95/65#)

WOD Notes:  Plan on completing the first set of push presses in no more than 3 sets and choose the weight accordingly.  For today, 1 touch right + 1 touch left = 1 Russian twist.

Nutrition Note:  Day 15 of 40. Sugar 301. The glycemic index is a system of assigning a number to carbohydrate-containing foods that indicates how quickly the carbs break down into glucose and enter your blood stream. A simple way of thinking about glycemic index is it tells you how much a particular food will spike your blood sugar. The smaller a food’s glycemic index, the less impact it will have. A value of 100 is the value for pure glucose. Foods that are close to how they’re found in nature tend to have a lower glycemic index than refined and processed foods. Also, foods that include some protein and fat tend to have a lower glycemic index. Of course, glycemic index shouldn’t be the only thing you consider when making choices about what to eat. Calories, vitamins, and minerals are important too! (For example, potato chips have a lower glycemic index than oatmeal… but oatmeal has more nutrients.) Lastly, remember that portion sizes matter. The more carbs you eat, no matter the glycemic index, the more they’ll affect your blood sugar.

Daily WOD – Sep 22, 2019

Welcome Swetha!

Complete 5 rounds of 30 seconds on, 30 seconds off:

  • Row (1 cal = 1 rep)
  • Lateral burpees over bar 
  • Thrusters (135/85#)

WOD Notes: Compare to 180909.  

Nutrition Note: Sugar 201. How does your body regulate blood sugar? There are two key hormones – insulin and glucagon – that keep your blood sugar (glucose) in balance. As you digest carbohydrates, your blood glucose rises, which triggers your pancreas to release insulin. The insulin travels to your cells and tells them to take in the glucose where it can be used for energy. Liver and muscle cells can also convert glucose to glycogen for storage for later use. Several hours after you eat, the glucose levels in your blood start to fall below the desired range. Your pancreas now produces glucagon, a hormone that signals your liver and muscle cells to change the stored glycogen back into glucose and release it back into your bloodstream, where your other cells can use for energy. So how does excess sugar lead to weight gain? Once the liver is full of glycogen, it starts turning glucose into fatty acids for long-term storage as body fat. That’s why, in his “World Class Fitness in 100 Words,” Glassman gives this simple advice: “Keep intake to levels that will support exercise but not body fat.”

Daily WOD – Sep 21, 2019

Welcome Denise!

Complete 4 rounds for time of:

  • 400m run
  • 10 power cleans (135/95#)
  • 15 box jumps (24/20″)

Community Notes:  Happy Birthday Kelly G!

Nutrition Note:  Day 13 of 40.  Sugar 101. Sugar is a carbohydrate, and it’s found naturally in fruits, vegetables and milk. During the digestive process, all carbohydrates are broken down into a simple sugar called glucose, which our bodies then use for energy. So, sugar isn’t inherently bad – it’s actually essential to human life! The problem lies in society’s addiction to sugar, and the fact that it’s an ingredient in most processed foods and beverages. Excess sugar can lead to weight gain, insulin resistance, and systemic inflammation. During this challenge, one of our goals is to break you free from sugar cravings. To accomplish this, avoid all dairy and added sugar, and eat fruit in moderation. If you need a treat, go for 85% (or higher) dark chocolate and a handful of berries. If you’re really in a pinch and need to eat some sort of processed snack, choose one with less than 5g sugar per serving. And, if you haven’t watch this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.

Daily WOD – Sep 20, 2019

Ryan B knocking out some burpee box jump overs!

AMRAP in 15 minutes of:

  • 20 wallballs (20/14# to 10/9′)
  • 10 pull ups

Complete 5 burpees at the start of each minute.

WOD Notes:  Choose a burpee scale that will allow you to have at least 30 seconds to work every round.

Nutrition Note: Day 12 of 40. Pre-made meals.  If you find it difficult to meal prep each day, pre-made meals could be a great option for you.  Below are 4 options for where you might find meals on the go:

Kettlebell Kitchen – You’ve probably already heard of this one as the meals get delivered to our gym twice a week.  If you are interested in trying out KBK, the code ironcross will get you $25 off your first two orders.  You will need to order a week in advance so plan accordingly.

Snap Kitchen – There is a snap kitchen located in Malvern which sells meals on par with KBK.  Good food with quality ingredients and the macros are right on the label.

Forestas – This is the old timey market across the street from our 800m turn around!  If you’ve never been in there, it is worth checking out.  They’ve got some meals prepped that are old school: meatloaf, green beans and mashed potatoes, roast beef with veggies and some options less aligned with our challenge.  Are there breadcrumbs in the meatloaf? Probably.  Is it better than bailing and grabbing McDonalds? Definitely.

Giant – In the deli section of giant are a few meals of vastly varying quality and quantity.  You can get mac and cheese with pork in it (don’t do it!) or chicken and broccoli with white rice.  Take a look at the label as some of these meals are designed to be for a small family or at least split in two.

If prep time is short or if you are simply looking to change up your menu, these can be some great options to keep you going!

Daily WOD – Sep 19, 2019

Missy hitting a heavy power clean!

EMOM for 25 minutes of:

  • 1 power snatch

WOD Notes:  The goal today is to increase gradually over the course of 25 minutes.  If you are newer to snatches and don’t feel comfortable going heavy, it may be worth hitting 2 or 3 power snatches each minute.

Nutrition Notes:  Day 11 of 40.  If you haven’t checked out the Phoenixville Farmer’s Market yet, it’s a great place to buy fresh and local meat, eggs, fruits, and vegetables. The market is open on Saturdays from 9:00am until 1:00pm at 200 Mill St (under the Gay Street bridge). Any given Saturday there’s a decent chance you’ll run into another ICAer there! Just be warned – there’s a decent selection of baked goods too, so bring your resolve with you if you go! For a list of providers click HERE (not all are present each week).


Daily WOD – Sep 18, 2019

Becca knocking out some medball sit ups!

With a partner complete for time and distance:

  • 6x800m run
  • Max distance row

WOD Notes: Each person will complete 3 x 800m runs.  While one partner runs, the other will row.  When the runner returns the partners will switch.  We will record two results: time for the team to complete 3 miles of running and total meters rowed. Those who don’t run can sub 1.5 miles on the airdyne bike or 800m on the ski erg. (Note: each run interval should be less than 5 minutes; modify distance if needed.)

Nutrition Note: Day 10 of 40.  You’re 25% of the way there!  Finding a quick snack on the go while keeping to as few ingredients as possible can be challenging.  One of the bar options we use is from the DNX company.  They have a host of meat based bars that taste pretty good and generally have between 10 and 15 grams of protein and around 10g of fat.  Most of the options have very little carb. At a little under $3 per bar, they typically won’t end up as an every day option but can help you stay on track in a pinch.  You can check out their site HERE if you are interested.

Daily WOD – Sep 17, 2019

KtL flying through burpees!


Complete 21-15-9 reps for time of:

  • Deadlifts (225/155#)
  • Handstand push ups

WOD Notes:  Compare to 190320.

Communitty Notes: Happy birthday Ray Z!

31Heroes Notes: The fundraising totals are in, and ICA took 3rd place worldwide this year! We raised $3,794 to help support the families of the 31 heroes and veterans suffering from TBI and PTSD. Thank you to everyone who participated and donated! Congratulations to CrossFit Midtown for taking 1st with more than $10,000 raised, and Hudson River CrossFit who raised $4,898 and took 2nd. We are already getting excited for 31Heroes 2020, which will our 10th 31Heroes fundraiser!!

Nutrition Notes:  Day 9/40.  Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:

  • 1 cup fresh raspberries (8 grams)
  • 1 medium pear with skin (5.5 grams)
  • 1 tablespoon chia seeds (5.5 grams)
  • 1/2 cup (dry) old fashioned rolled oats (5 grams)
  • 1 medium apple with skin (4.5 grams)
  • 1 medium banana (3 grams)
  • 1 cup fresh blueberries (3.5 grams)
  • ½ medium avocado (5 grams)
  • 1 ounce almonds (3.5 grams)
Tip: One of our favorite ways to get fiber is to add 1 tablespoon chia seeds and 1/2 cup blueberries to a bowl of oatmeal (1/2 c dry). This adds up to 41g carb, 7g fat, and 7g protein, with 14g fiber. When increasing fiber, be sure to do it gradually and consume plenty of water.

Daily WOD – Sep 16, 2019

Tiago knocking out DB snatches!

Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift)


3×10 close stance goblet squats

WOD Notes:  This squat day is as much about ideal positioning as it is about moving heavy weight.  Focus on maintaining a stable position at the bottom of that 3rd squat and try to keep from continually sinking during the pause.  This will limit the overall weight you move but will give you a great leg day and help to refine your technique.

Community Notes:  Happy Birthday to two of our newer ICAers: Watson and Gisela!

Nutrition Note:  Day 8 of 40.  Today’s food guide takes you to Panera Bread.  If Panera is an option for you, you can choose from several grain bowls and salads to keep in line with the nutrition challenge.  Their online menu (found HERE) is helpful in that it allows you to customize your meal and see what happens to the macros.  For example, if you order the Mediterranean grain bowl without cheese, it comes out to 29F/67C/40P for a total of 690 cal.  If I were ordering this meal, I’d likely remove the lemon tahini and hummus which changes the profile to 14F/56C/36P for a total of 480 cal.  As always, it is beneficial to plan and create your meal before you get to the restaurant so you know how that meal will fit your plan!

Daily WOD – Sep 15, 2019

Complete 12, 9, 6, 3 reps for time of:

  • Power cleans (185/115#, NTE 75%)
  • Strict pull ups
  • Evil wheels 

WOD Notes: The power cleans should be heavy enough that you need to drop every rep. Use the same barbell for evil wheels. If you can’t get close to parallel on evil wheels, sub banded dead bugs (L+R=1).

Nutrition Notes: Day 7/40. What do you do when you’re hungry but it’s not time for your next meal? One thing to try is a zero calorie beverage. Water is best, but seltzer, unsweetened tea, or black coffee are all options too. However, if you’re routinely hungry outside of your meal times, be sure to let us know. If it’s also accompanied by low energy, you may just need more calories!

Schedule Notes: Yoga with Jana at 11:15am!

Daily WOD – Sep 14, 2019

A blast from the past – Emmy dropped by and cranked out some C&J during our nutrition challenge performance test!

With a partner complete 2 rounds for time of:

  • 100 Russian KB swings (70/53#)
  • 80 box jumps (24/20″)
  • 60 toes to bar
  • 40 burpees
  • 200m run

WOD Notes:  One athlete will work at a time except for the 200m run which both athletes will complete together.  You must complete all the reps at one station before moving to the next, but reps can be split between partners however you’d like. There will be a 30 minute time cap.

Nutrition Note: Day 6/40.  A good place to grab a quick bite and stay true to the challenge is Chipotle. Did you know they have an online nutrition calculator? Check it out HERE. Our go-to is a bowl with chicken, rice, fajita vegetables, fresh salsa, and romaine lettuce, worth 11g fat, 50g carb, and 37g protein. Ask for “light” rice (1 scoop instead of 2) and it goes down to 9F/30C/35P.  We recommend calculating the macros before you go, because the numbers can add up quickly…  A bowl with chicken, rice, black beans, corn salsa, guac, (no cheese or sour cream) can be nearly 900 calories, with a breakdown of 38F/91C/50P!

Daily WOD – Sep 13, 2019

Practicing forward scales as a team!

Split Jerk 2-2-2-2-2


5 R/5L Turkish get ups (as heavy as possible)

WOD Notes: Each set will consist of 1R+1L split jerk. Do your weaker side first!
Nutrition Notes: Day 5/40. What are you doing to set yourself up for success over the next 3 days – your first weekend of the challenge?! Many of us ace our food prep on M-F, but Saturday and Sunday throw our normal routine into choas. We’re stuck in the car running errands or traveling, we go out on the town, attend family gatherings, watch football games, etc. 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. We recommend that you write down your meal plan first thing every morning… When it’s in writing, you’re more likely to stick to it!

Daily WOD – Sep 12, 2019

Complete 3 rounds for time of:

  • 400m run
  • 50 bicycles
  • 25 hang muscle snatches (65/45#)

WOD Notes: The hang muscle snatch starts with the bar somewhere between your knees and hips, and ends overhead on straight legs. See a video demo HERE. Choose a weight that feels light and allows you to complete all 25 reps in no more than 3 sets even when tired. If you have shoulder pain, modify to hang muscle cleans at a slightly heavier weight.

Community Note: Good luck to John, Boelker, Ricky, Dan E, Steve M, and DE, who are competing at the Rock of Ages III competition this Saturday at Central Bucks CrossFit! As always, spectators are welcome and encouraged! For more info check out the event Facebook page HERE.

Nutrition Note: Day 4/40.

Whether you’re following Level 1 or Level 2, make it a goal to eat protein with every meal. An easy source of protein for on-the-go is a pack of tuna, chicken, or salmon. One of our favorites is this buffalo tuna, good for 15 g protein, 1 g fat and 1 g carb. Pair it with a small banana or medium sized apple (approximately 20g carb), and you have a decent little afternoon (or post-WOD) snack.

Daily WOD – Sep 11, 2019

AMRAP in 12 minutes of:

  • 100 double unders
  • 15 front squats (155/105#)

WOD Notes:  Choose a front squat weight that will allow you to get through each set of 15 in no more than 3 sets, even late in the workout.

Community Notes:  Happy Birthday Sofia!

Nutrition Note:  Day 3/40. What is gluten and why are we avoiding it? Gluten is a family of proteins found in grains like wheat, rye, and barley. It’s in bread, pasta, cereals, baked goods, and most processed foods. Individuals with celiac disease are gluten intolerant and sensitive to even the smallest amounts of gluten. However, many non-celiac individuals also react negatively to gluten, experiencing bloating, tiredness, stomach pain, or diarrhea. The best way to find out if you are sensitive to gluten is to follow a gluten-free diet for a few weeks and note how you feel. Then re-introduce gluten and see if you react negatively. For our challenge, we’re asking you to eliminate gluten for 6 weeks. You should get the bulk of your carbohydrates from fruits and vegetables, and when you need a higher density carb there are many gluten-free grains including oats, rice, corn, and quinoa.

Daily WOD – Sep 10, 2019

Deadlift 5×5 (75% 1RM)


Accumulate 1 minute of scales left, 1 minute of scales right.

5 minutes of posterior chain stretching or twisting

WOD Notes:  Check out a back scale HERE and a front scale HERE.

Community Notes: Happy Birthday Ben!

Nutrition Challenge Day 2:  We will periodically offer some suggestions of how to eat on the go while sticking to the principles of the challenge.  Today we start with the cobb salad at Wawa.  Note the macros include the cheese which was separated nicely in a small container.  With the cheese removed the macros would come to approximately 8F/7C/26P.  Those of you looking for more carb could also grab a banana or cup of fresh fruit.  Are the ingredients perfect? No.  Does it beat out a hoagie?  Yes!

Daily WOD – Sep 9, 2019

Robbie showing some handstand skills too!

“2019 Nutrition Challenge Performance Test”


  • Max consecutive strict pull ups

Complete for time (15 min cap):

  • 1000/800m row
  • 40 wallballs (20/14# to 10/9′)
  • 30 medball sit ups (20/14#)
  • 20 burpees
  • 10 power clean and jerks (135/95#)

WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter.

Nutrition Challenge Day 1:  IT’S GAME TIME!!!! Our 2019 Fall Nutrition Challenge starts tomorrow morning. That means 40 days of determination and clean eating! If you’ve been living under a rock and haven’t seen any of our nutrition challenge posts, click HERE to read all about it.  And if you’ve been procrastinating, there’s still time to sign up! Add your name to this spreadsheet and talk to us ASAP to set up an eating plan.

For our *52* currently registered challenge participants – spend some time tonight figuring out your meals for tomorrow. Having a plan in place makes it infinitely more likely you’ll succeed! Remember that all participants are expected to keep a food log for the duration of challenge, and complete the performance test on 9/9 and 10/18. Questions or concerns? Hit us up by email or on the ICA Nutrition Facebook group. Let’s do this ICA!!!

Community Notes:  Happy Birthday BWat, Coach Heather, and Sydney!

Daily WOD – Sep 8, 2019

Nikki walking on her hands!

Complete 5 intervals, each for time, of:

  • 20/15 cal row
  • 10 bench press (70% 1RM)

WOD Notes:  Work in groups of 2 or 3. For a team of 2, this will be “partner interval” style. For groups of 3, one will work while two rest (and spot). Record your fastest and slowest times.

Community Notes:  Happy Birthday Quinn!

Daily WOD – Sep 6, 2019

Shawn F. with a pretty HSPU!

Complete 5 rounds for time of:

  • 10 thrusters (135/85#)
  • 15 ring dips
  • 20 hollow rocks

WOD Notes:  Each movement should take less than a minute.  Modify weights and reps as needed to meet this goal.

Inbody Notes:  We have expanded the schedule to accommodate appointments for the inbody scans!  There are now some earlier time slots available on Saturday and some time slots available Friday (today) in the evening.  Please sign up for a specific time (not just Saturday 6:30-8:30) by clicking HERE and selecting the tab at the bottom for the day you are hoping to come.

Daily WOD – Sep 5, 2019

Nick locking out a push up!

Run 1 mile.


Run 1 mile.


Run 1 mile.

WOD NotesThe rest will be approximately 5 minutes between efforts.  The goal is to spend fewer than 30 minutes running.  That may mean 1, 2 or 3 of the runs are swapped for 800m to get the desired time domain.  Run fast!

Nutrition Notes: If you signed up for an inbody scan Thursday (tonight) or Saturday, please go to the sign up sheet HERE, select the tab at the bottom for Thursday or Saturday and sign up for a time slot.  Please arrive 10 minutes before your appointment time.  Additionally we have extended the Saturday AM window until 9:30 am for scans.

Reminder of guidelines for the most consistent results on the inbody:

  • no working out within 8 hours
  • no eating within 4 hours
  • use the bathroom before the scan


Daily WOD – Sep 3, 2019

Bre pulling up a DB snatch!

“Open 17.1”

Complete 10-20-30-40-50 reps for time of:

  • DB snatches (50/35#)

Complete 15 burpee box jump overs (24/20″) after each set.

WOD Notes:  Compare to 170224.

KBK Note: Reminder that Kettlebell Kitchen orders are due by Wednesday at midnight for delivery on Sunday, just in time for our Fall Nutrition Challenge. New customers can use code “IRONCROSS” for $25 off your first 2 orders.  If you’re considering the KBK Method (12 meals/week for 4 weeks along with nutritionist support), click HERE for more info.

Daily WOD – Aug 31, 2019

Ana getting ready to press overhead!

Complete 4 rounds for time of:

  • 250m run
  • 25 ft handstand walk
  • 250m run
  • 25 wallballs (20/14# to 10/9′)

WOD Notes:  The scaling options for the handstand walk are, in order: handstand hold with 20 shoulder touches, handstand hold for 30 seconds, or 3 to 5 wall climbs.

Community Notes:  Happy Birthday Steve K!

2019 Fall Nutrition Challenge

Get ready, ICA! Our Fall Nutrition Challenge starts September 9! Read the details below and sign up HERE to participate!


ICA’s 2019 Fall Nutrition Challenge


Every single member at ICA! This a FREE nutrition challenge, so there is no excuse to not join in!


Monday September 9 – Friday October 18


For most of us, “summer” and “clean eating” don’t go hand-in-hand. Cookouts, beer, ice cream…  much of our summer fun revolves around food. That’s why every Fall we run a nutrition challenge at ICA, designed to kick our summer bad eating habits to the curb and get our diet back on track. For 6 weeks, we’re asking you to commit to a diet of REAL FOODS, and challenge yourself to avoid alcohol, gluten, added sugar, and dairy.  We guarantee that you’ll emerge from this challenge feeling AMAZING and performing better than ever.

How (a.k.a the “Rules”):

  • Choose your nutrition challenge level (detailed below) and sign up HERE.
  • Eat “real” foods. Eat meat and vegetables, some fruit, and some starch. Avoid sugar, gluten, dairy, and alcohol. More details below.
  • Complete the performance test before and after the challenge. We will run it as the daily WOD on 9/9 and 10/18.
  • Keep a daily food log in which you record WHAT and HOW MUCH you eat. Every meal, every snack, every teaspoon of oil you cook your food in… The logs are an extremely valuable resource if you have questions or want help or feedback during the challenge (for instance if you notice that you are low on energy or not seeing results). Many athletes use an app such as My Fitness Pal, but an old fashioned paper journal works fine too!
  • Take body measurements before and after the challenge.
    • At a minimum this means your waist (circumference at the belly button) and body weight. Other common measurements include hips, thighs, and arms. You can take these numbers on your own, ICA honor code style! If you want to be in the running to win the challenge, you need to email us your body measurements before and after the challenge.
    • We strongly encourage a body composition analysis using our InBody– a professional-grade device that can accurately measure your weight, muscle mass, and body fat. For $50 you can get a before and after InBody scan.
    • Before and after photos are a great way to validate your progress, even if you keep them to yourself!

Level 1: Eat Real Food

  • This is our “introductory level” for the 2019 Nutrition Challenge. There are no limits on the quantity of food you eat; rather, the focus is on food quality. You should aim to eat protein with each meal and eat 10 different types of vegetables, fruits, or berries each day.
  • Preferred foods (Center your meals on these): Lean meat, eggs, vegetables, fruit, gluten-free starches (e.g., rice, quinoa, potatoes, sweet potatoes, oatmeal, farro)
  • Allowed in limited amounts: Dairy, beans
  • Avoid: Added sugar, grains containing gluten, and alcohol.
    • In order to be “in the running” to win the challenge, you should avoid all of the above foods. However, we recognize that everyone is starting from a different place in their nutrition journey, and not all “cheats” are the same. If you eat something off the above list, be sure to log it in your journal.

Level 2: Weigh and Measure (includes Macro Diet and RP)

  • For this level, you will eat a precise number of “macros” (i.e., grams of protein, carb, and fat) each day.
    • If you already know your target macros, simply run them by John or Nikki before the challenge begins.
    • If you need us to assign your macros, let us know ASAP. We’ll need you to either: (1) complete an InBody scan OR (2) track your food intake for 3 days. Either can serve as a starting point for assigning macros.
    • If you follow an RP template, that will count towards Level 2 this year.
  • This level requires you to weigh and measure EVERYTHING you eat. A food scale and a set of measuring cups is required. Amazon has a huge selection of food scales in the $10-$15 range.
  • Although the macro diet typically does not require you to cut out any specific food groups, for the purpose of this challenge we ask that you apply “paleo” principles as much as possible (i.e. avoid gluten, dairy, added sugar, processed foods, etc). We do allow non-gluten starches such as oats, rice, and quinoa.
  • In order to be “in the running” to win the challenge, you should avoid all alcohol. However, if you treat yourself to a drink or two during the challenge, please limit it to 4oz red wine or 2oz hard alcohol, and include it in your macro calculation as 25g carb. An 8oz beer is strongly discouraged but would also be counted as 25g carb.

KBK Method:

From September 9 – October 5, Kettlebell Kitchen is running a 4-week nutrition program called “KBK Method.” You will get 48 meals (2 meals a day, 6 days a week, for 4 weeks).  In addition to nutrient dense meals, you’ll also receive two complimentary consultations with a KBK nutritionist, weekly texts/emails from a success coach dedicated to keep you on track, and a journal to hold you accountable and help keep track of your goals and progress. There are various diet options depending on your goals:

  • Slim – for those looking to lose weight
  • Keto – for those looking follow a ketogenic diet
  • Wellness – for those looking for variety and convenience

For our Fall Nutrition Challenge, the KBK method isn’t it’s own “level,” but it would be a fantastic way to help you meet your Level 1 or Level 2 nutrition plan. We have found KBK meals to be instrumental in helping us keep our eating on track year round, and we’re happy to answer any questions you may have. To read more about the KBK method, click HEREAny questions about KBK method can be directed to ICA member Daria Kossuth at DariaKossuth@gmail.com.

InBody 270 Body Composition Analyzer:

ICA is proud owner of an Inbody Body Composition Analyzer, a professional grade device that accurately measures your overall body mass, muscle mass, water mass, and fat mass. It even calculates your basal metabolic rate, i.e. the number of calories your body burns at rest. Getting an Inbody scan before and after the challenge is a great way to measure your progress.

  • Why should I get an InBody scan?  Regular weight scales give you one number: your weight. Getting an Inbody scan before and after the challenge will provide you with detailed body composition information to see how you changed over the 6 week challenge. Your pre-challenge results will also help us select your target macros for anyone doing the Level 2 Macro Diet.
  • How much does an InBody scan cost? InBody scans typically cost $35/scan for members and $50/scan for non-members. This price includes a discussion of the results sheet. For the nutrition challenge, we’re offering a 2-scan bundle for $50.
  • How do I sign up? When you sign up for the nutrition challenge, there is a place to denote whether you want an InBody scan. We charge your card when complete your first scan.
  • When can I get scanned? You can complete your “before” scan anytime before Tuesday September 10. We expect a lot of interest, so we’ve blocked off two“Open House” times in the next week when we’ll run people through first come first serve. Please indicate on the Nutrition Sign Up Page if you plan to attend one of these times. If you can’t make either of these times, contact us to make an appointment.
    • Thursday September 5, 6:00-8:00pm
    • Saturday September 7, 6:45-8:15am
  • Do I need to fast before my scan? Yes, in order to get the most accurate results, please follow these guidelines.

Challenge Winners: 

At the end of the challenge we will pick 3 winners – one Beginner, one Advanced, and one Spirit award.  “Beginner” members are anyone who has been with ICA less than a year, or for whom this is their first nutrition challenge with us. Winners will be selected primarily on performance improvements, but we will also consider body measurements (especially InBody results) and diet adherence.

Shout out to our challenge winners from the last 3 years!

  • 2018: Kyle K (beginner), Faith (advanced), Murray (spirit)
  • 2017: Megan S (beginner), Moira (experienced), Christine (spirit)
  • 2016: Chris Sigal (L1) Karen Smith (L2), Heather (spirit)

ICA Nutrition Club:

We have a Facebook group that was set up during last year’s challenge to provide members with a place to ask questions, share knowledge, post recipes, and generally provide support. If you want to join the group, link HERE.

We will run a short “kick off” in classes on Wednesday 9/4. Come with questions!

Daily WOD – Aug 30, 2019

Brendan working through thrusters!

Banded Deadlifts 10×2 (50% 1RM on bar)

Take 10 minutes to stretch something that is tight.

WOD Notes:  Generally speaking, athletes with a deadlift up to 200# should use black bands, 200 up to 350 should use purple, 350+ should use green.

Community Notes:  Happy Birthday Coach Iggy!

Daily WOD – Aug 28, 2019

Check out our new ropes! Notice they are preset to various lengths (and labeled). Please do not tie knots in them to shorten the length.
We will no longer be keeping a “personal ropes” section at the gym. You have until Thursday evening to come get your rope if it is being stored here!

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

  • Box jumps (30/24″)

Complete 2 rope climbs after each set.

Community Notes: Happy Birthday Stacey and Sage!

Daily WOD – Aug 26, 2019

Zoe ripping through burpees!

Complete 3 rounds for time of:

  • 800m run
  • 10 power snatches (135/95#)
  • 10 bar muscle ups

WOD Notes:  The power snatches in this workout should take less than 2 minutes.  If you don’t feel comfortable with a barbell snatch, you can do 10R/10L DB snatch (70/50#).  The sub for bar muscle ups will be 10 pull up and 10 push ups.

Schedule Notes:  On Labor Day we will have classes at 7:30, 8:30 and 9:30 am.  All other classes that day are cancelled.

Daily WOD – Aug 25, 2019

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

  • 10 yd shuttle run
  • One-arm dumbbell push press (50/35#)
  • Russian KBS (70/53#)
  • Ring row

WOD Notes: Alternate arms on the dumbbell push press as needed. Score is total reps completed.

Community Notes: Happy birthday Rob G and Saritha!

Daily WOD – Aug 24, 2019

Team Curran working through a partner WOD!



Bamboo Bench Press 3×20


1 Board Bench Press 2-2-2-2-2

WOD Notes:  A 1 board bench press is done with a small board on your chest.  It eliminates the bottom 1.5″ of the motion and typically (but not always) allows you to move a little more weight.  It also helps you work through the normal “sticking point” in a bench press.

Event Notes:  If you’re around tomorrow between noon and 3 come out to the Phoenixville Fitness Mixer at the Rootdown Biergarten!  Cost is $10 cash at the door.  You can find more details via Facebook by clicking HERE.

Community Notes:  Happy Birthday Shawn C!

Daily WOD – Aug 23, 2019

Burpee aftermath!

“Ringer 1 and Ringer 2″ (2019 Games Events 10 and 11)

Complete 30-20-10 reps for time of:

  • Calorie row 
  • Toes through rings

Time cap 9 minutes. At the 10 minute mark, 

Complete 15-10-5 reps for time of:

  • Overhead Squats (135/95#)
  • Burpees

Total cap 18 minutes.

WOD Notes:  Here’s your chance to test out another 2019 Games workout!  The Games version used an air bike in place of the row, required a vertical jump at the top of each burpee (touching a set of rings), and had shorter time caps. We did not change the weight of the overhead squat, so keep that in mind when you are planning your weight… the Rx weights are heavy! Slower rowers should consider scaling to 21-14-7 calories.

Community Notes:  Happy Birthday KtM!

Daily WOD – Aug 21, 2019

Pete P getting ready to toss a thruster overhead!

Shoulder Press 1-1-1

Push Press 3-3-3

Push Jerk 5-5-5

Event Notes: Coach Dave is coordinating with CrossFit Lock 60, and Only Results Fitness to hold a workout at the new Root Down Biergarten in town.  Cost is $10 cash at the door which gets you a great team workout with other like minded athletes and a beer or soft drink of choice afterwards!  You can RSVP and find out more info HERE.

Community Notes:  Happy Birthday Natalie Murray!

Daily WOD – Aug 19, 2019

Morgan, Nikki K, Rocco, Tim, Erin and Dave after their competition this weekend!

With a partner complete for time:

  • 50 handstand push ups
  • 75 thrusters (95/65#)
  • 100/70 cal row
  • 75 box jumps (24/20″)
  • 50 pull ups

WOD Notes:  With one partner working at a time, complete all the movements above in order.  You may change who is working at any time and the work does not need to be (nor can it be) split evenly.

Community Notes:  Happy Birthday Johnny!


Daily WOD – Aug 18, 2019

Complete 5 rounds each for time of:

  • 20 push ups
  • 30 walking lunges (50/35# DB held at chest)
  • 40 Russian twists (25/15#, 2 touches = 1 rep)

WOD Notes:  Start a new round every 5 minutes.  Scale to ensure you finish each round in less than 4 minutes.  Anyone who did 200 burpees may want to sub out pull ups or KB swings for push ups.  Record your slowest and fastest round!

Daily WOD – Aug 17, 2019

Keith on a heavy farmer carry!

Complete for time:

  • 200 burpees

WOD Notes:  Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include 100 or 150 burpees for time. There will be a 25 minute cap on this WOD. Compare to 180813.

Community Notes:  Happy Birthday Zoe, and Zoo!

Daily WOD – Aug 15, 2019

Dan R, Chris W and BWat pulling a heavy sled!

Complete 5 rounds for time of:

  • 20 second chin up hold
  • 60 double unders
  • 10 DB hang snatches (50/35#)
  • 10 DB hang clean and jerks (50/35#)

WOD Notes:  This workout is an ICA modification of a CrossFit Games workout that is listed below.  If you are really solid on some of these movements, feel free to swap them out!

5 rounds for time of:

  • 1 pegboard ascent
  • 100 double unders
  • 10 DB hang split snatches (80/55#)
  • 10 DB hang clean and split jerks (80/55#)

Daily WOD – Aug 14, 2019

Ricky coming in on a farmer carry!


  • 400m (80%)
  • 250m (90%)
  • 8x100m (100%)

Then 100 dead bugs NFT (50R/50L)

WOD Notes: Those of you with any kind of hamstring issues should not hit a full sprint today.  Use it as some good old fashioned conditioning!  Those of you who love to sprint, get ready.

31Heroes Notes: Thank you to everyone who participated in our 9th annual 31Heroes fundraiser! We are currently sitting in 4th place for total amount raised with a total of $2810. Once the site is updated to reflect the donations we collected at the event, we should jump to 3rd place with a total of over $3600! Our team donation page will remain open until August 31st, so there’s still time if you wanted to contribute. Thank you team ICA!


Daily WOD – Aug 12, 2019

Congrats to this month’s 1 year members Blythe and Amanda! Shout out to Danielle for hitting 5 years!

Complete 50-40-30-20-10 reps for time of:

  • Wallballs (20/14# to 10/9′)
  • Pull ups (half reps)

Community Note:  After our 31 Heroes event this weekend we ended up with a lot of extra chicken wings from Uncle B’s.  Anyone interested should bring a container and grab some out of the fridge.  There’s some pizza too.

Daily WOD – Aug 11, 2019

Natalie M ripping through some shuttle runs!

AMRAP in 15 minutes of:

  • 10 kettlebell swings (70/53#)
  • 10 burpees

WOD Notes: Think of this as prep for our annual “200 burpees for time” WOD, coming soon! If you perform Russian KBS in lieu of American KBS, increase the reps to 15/round.

Schedule Notes: There is only one class tomorrow, at 9:30am. We wrongly assumed most of the gym would want a rest day after 31Heroes! Class is already full, so the late cancel policy is in effect. Anyone who removes their name after 8:30am (or no-shows) will be charged a $10 late fee. If you’re looking for an active recovery day, join us for yoga at 11:15am!

Community Notes: Happy birthday Bri!

31Heroes – Aug 10, 2019

Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough!

“31Heroes – Workout to Remember”

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

  • 200m sandbag run
  • Thrusters
  • Rope climbs
  • Box jumps

Event Details: For full event details, head on over to our Event Page! A few highlights:

  • The box officially opens at 7:30am; feel free to arrive earlier if you want to help set up.
  • Opening announcements are at 8:15am and the first heat kicks off at 8:30. Heats and teams can be found HERE.
  • BYO folding chairs, canopy tents, adult beverages, favorite snacks, yard games, etc to create a “tent city” in the parking lot!
  • There are no vendors this year, so we’ll allow parking in the back row (against the grass) up until 8:00am. Please do not park along the building. After 8:00am, the lot will be blocked off for safety of our runners and spectators. You can park in any of the lots highlighted below.
  • We extend a warm welcome to our 2 teams from CrossFit Rage. Thank you for your support!
  • Please stick around for our group photo and ICA’s 8th anniversary celebration, immediately after the last heat!

Thank you for 8 amazing years, ICA! We are grateful for each and every one of you, and hope to be a part of your #fitlife and #fitfam for years to come!

Daily WOD – Aug 9, 2019

2019 CrossFit Games Event 3 – ICA Version

3200 meter ruck (5/15/25/35 pounds)

WOD Notes: Athletes will complete 4 laps of the 800m route, adding weight each round. Men and women use the same weight. Bring your own backpack! If you don’t have a sturdy pack available to you, our weight vests and wreck bags are up for grabs first come first serve. Ruck runs are slow but heavy… you may not be able to run the entire time, but you should always keep moving. If you think you’ll primarily be walking, consider doing shorter distances at heavier weight. There will be a 30 minute time cap on this WOD. (FYI – Athletes at the Games did a 6,000 meter ruck with 20/30/40/50 pounds. The fastest time was 24:00.59.)

Community Notes: Happy birthday Tom S and Curtis!

Daily WOD – Aug 7, 2019

Erik and Chris M. putting in work!

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 muscle ups
  • 10 hang power cleans (135/95#)

WOD Notes:  Compare to 180718.

31 Heroes Notes:  There have been a few updates to the schedule.  They can be seen HERE.  For teams of 5 athletes, 2 athletes will “pair up” and complete work simultaneously at each station. You’ll share a bar, box, and rope, but should have access to 2 wreckbags. For teams of 3 athletes, the rope climb and thruster stations are combined, and that athlete can move back and forth as desired.

Community Notes:  Happy Birthday Missy!

Daily WOD – Aug 6, 2019

Amber and Dylan!

2019 CrossFit Games Event 1 – ICA Version

Complete 4 rounds for time of:

  • 400m run
  • 3 rope climbs
  • 7 snatches (135/95#)

WOD Notes:  For the games athletes, the rope climbs were legless and the snatch weight was 185/130#.  Anyone who wants to attempt this with legless climbs is welcome.  The sub for rope climbs will be a 30 second hanging tuck per round.  The games imposed a 20 minute cap but ours will be 25 minutes.

Schedule Notes:  On Sunday (8/11), there will be only one class held at 9:30 am.  Yoga is still on for 11:15!

Daily WOD – Aug 1, 2019

Danielle and Jim C. on a farmer carry!

Complete for time:

  • 1000m row
  • 800m run
  • 200m lunges
  • 800m run
  • 1000m row

WOD Notes:  In large classes, half the class will start on the run and the other half will start on the row.

Games Notes:  The CrossFit Games start today!  You can watch some events over the next few days by clicking HERE.

Daily WOD – Jul 30, 2019

Ben hitting a heavy split jerk!

Deadlift 1-1-1-1-1


3×10 KB swings (AHAP)

31Heroes Notes:  Tomorrow (July 30) is the last day to sign up for 31 Heroes! This is one of the most fun events of the year and we want YOU to be a part of it! Whether you’re brand new to CrossFit or an experienced member, we guarantee a fun morning of sweat and camaraderie followed by an afternoon of delicious Uncle B’s BBQ. If you don’t have a team, no problem, just sign up as a free agent and we’ll put you on a team. If you need help picking the right level for you, ask a coach. And if you won’t be in tomorrow and haven’t yet signed up, please email us with your requested level. We’ll put out teams and heat assignments next week! For more information check out our event post, HERE. Please also remember to donate to our team, HERE!

Daily WOD – Jul 29, 2019

Coach Iggy, ripping through ring dips!

Complete as fast as humanly possible:

  • 400m run
  • 30 DB snatches (50/35#)
  • 20 burpees

Rest for the remainder of 9 minutes and repeat for a total of 3 rounds.  We will record the time for each round.

WOD Notes:  The goal in this workout is for each movement to take ~2 minutes or less so that you end up with at least 3 minutes of rest between rounds.  Modify the distance (250m) or rep scheme to properly match the time domain.

Community Notes:  Happy Birthday Dominika!


Daily WOD – Jul 26, 2019

Welcome Sean B!


Complete for time:

  • 7 wall climbs
  • 27 deadlifts (205/125#)
  • 20 pistols
  • 13 power cleans (205/125#)
  • 7 muscle ups
  • 27 wallballs (20/14# to 10/9′)
  • 20 box jumps (24/20″)
  • 13 strict pull ups

WOD Notes:  This WOD was designed for Carver’s 1st birthday, and has become an annual benchmark in his honor! It consists of some of John and Nikki’s favorite movements in the gym. (Can you guess which were Nikki’s and which were John’s?) The scale for muscle ups is 3x push ups.  Compare to 180727.

Community Notes:  Happy Birthday Amanda!

Daily WOD – Jul 25, 2019

Welcome Liz!

Complete 4 rounds for time of:

  • 400m run
  • 200m farmer carry (50/35# DBs)

WOD Notes:  Athletes will complete 6 laps of the 400m course. Start with DBs lined up at the garage door. Run the first 400m. Pick up the DBs and complete HALF of the 400m course. (Out to the stop sign, turn around, stop just shy of our driveway.) Leave the DBs and run another 400m. Pick up the DBs from their resting spot and return to the garage door area. Repeat. Compare to 181009.

Community Notes: Happy Birthday Nikki K!

Daily WOD – Jul 24, 2019


Welcome Erin D!

Thruster 1-1-1-1-1


4x8R/8L DB Z presses

WOD Notes:  The bar can be taken from the rack today however anyone looking for extra clean practice is welcome to go from the floor.  Compare thruster to 180324.  The secondary purpose of the thruster today is to guage which bar to use during 31 Heroes.  As you warm up to your 1 rep, try to hit your 31 Heroes weight for 3 to 5 reps to make sure it is doable.

Daily WOD – Jul 22, 2019

Tina jumping rope!

Complete for time:

  • 100 wallballs (20/14# to 10/9′)
  • 75 pull ups
  • 50 power clean and jerks (135/95#)

WOD Notes:  There will be a 20 minute cap on this workout. If you don’t think you can finish but want a decent amount of work you could plan on spending 6 to 7 minutes on each movement.

Community Notes:  Happy Birthday Karen Smith!

Daily WOD – Jul 21, 2019

AMRAP in 13 minutes of:

  • 5 power snatch (155/105#)
  • 10 toes to bar
  • 20 lateral bar hops

WOD Notes: There should be no press out on the power snatch. Scale weight or modify to power clean as needed!

Yoga Notes: Heat wave got ya trapped inside? Grab a buddy and join us for yoga at 11 AM!

Daily WOD – Jul 20, 2019

Abby M. in mid TGU!


21-15-9 reps for time of:

  • handstand push ups
  • ring dips
  • push ups

WOD Notes:  The prescribed HSPU will be strict.  For those who won’t be doing HSPU and/or ring dips, you can take the route of barbell shoulder presses at 65% 1RM press, bent over rows in place of ring dips (same bar) and push ups.  Compare to 141128.

Daily WOD – Jul 17, 2019

Welcome Johnny!


Complete 5 rounds for time of:

  • 400m run
  • 15 overhead squats (95/65#)

WOD Notes:  Compare to 180818.

31Heroes Note: Sign up sheets are on the desk for our 31Heroes Fundraiser – coming up on August 10th! This is our 9th year hosting the fundraiser, and we’ll also be celebrating ICA’s 8th anniversary. Sign up by July 30th as a free agent (1 person), a free agent pair (2 people), a partial team (3 people), or a full team (4 people). All team members must complete the WOD at the same level. See our event post for more details, and ask any coach or long-term member if you have questions!

Community Notes: Happy birthday Pat B!


Daily WOD – Jul 15, 2019

Welcome Sarah!

Partner interval 30 rounds for time of:

  • 2 deadlifts (~80% 1RM)
  • 1 rope climb

WOD Notes:  In this workout, partner 1 will complete 1 full round while partner 2 rests, then switch.  Some scales for rope climbs include: 3 pull climbs (go as high as you can on 3 pulls), 5 pull ups, or 5-10 ring rows.  Pick a form of deadlift that is efficient for you.  Stack the bar on plates or go for sumo as needed.


Daily WOD – Jul 13, 2019

Welcome Zoe!


Complete 5 rounds for time of:

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

WOD Notes:  This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly!  One scaling option for this WOD is to do 3 rounds instead of 5. Another option is to do 1/2 reps of box jumps and wall balls. We would also entertain partner offers (both run, split reps inside).  Compare to 180713.

Daily WOD – Jul 12, 2019

Welcome Thomasina!

Complete 3 rounds each for time of:

  • 500m row
  • 20 push presses (115/75#)
  • 20 toes to bar

WOD Notes:  Start a round of the workout every 8 minutes.  There will be a 6 minute cap on any individual round so that you get at least 2 minutes rest before the next. Pick push press and T2B scales that allow you to complete each movement in 2-4 sets when tired (i.e., 5-10 reps at a time).

Community Notes:  Happy Birthday Jason S!

Daily WOD – Jul 11, 2019

Welcome Abby H!

Sumo Deadlift 1-15-1-10-1-5-1

WOD Notes:  This is a high volume sumo deadlift day.  Feel free to elevate the barbell with plates if it puts you in a more ideal position. Anyone concerned about doing the set of 15 or 10 heavy can do 1-5-1-5-1-5-1 instead.  The goal is to hit some heavy singles in between some really heavy longer sets.  The intent is NOT to PR your sumo but if you’re feeling awesome go for it!

31Heroes – Aug 10, 2019 – Event Info!

**8/6 update: Click HERE for teams and heat times!

Mark your calendars for our 9th Annual 31Heroes Fundraiser (and 8th Anniversary Party) on August 10, 2019!

On August 6, 2011, 30 Americans and 1 military K9 lost their lives when their CH-47 Chinook 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.

After a tough morning of working out, we’ll celebrate our 8th ICA Anniversary with an afternoon of fun and food! To keep up with the latest and greatest information, save this page and check back often! We’ll also post updates on our Facebook event page.

Fundraising / Donations

In 2016, ICA was the top team in the world. In 2017 and 2018, we came in 2nd. Help us get back to our top spot!! You can donate in one of three ways:

  1. Donate directly to our team page (HERE). The recommended donation is $31, although we greatly appreciation donations in any amount!
  2. Sign up as an individual fundraiser – go to our team page and click “join team.” Raise $31 to get a 31Heroes t-shirt.
  3. Make a donation in person at the live event.

You are not required to make a donation in order to workout and celebrate with us on August 10.


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

  • 200m sandbag run
  • Thrusters
  • Rope climbs
  • Box jumps

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.

  • Level 1 = 50# sandbag, 155# thruster, 30″ box (Men’s Rx)
  • Level 2 = 35# sandbag, 105# thruster, 24″ box (Women’s Rx)
  • Level 3 =  35# sandbag or plate, 65# thruster, 20″ box
  • Level 4 = 20# sandbag, 35# thruster, 16″ box



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.

  • For non-ICA members, please email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
  • For ICA members, we will have sign up sheets at the gym where you can list your team or sign up as a free agent.

We will email heat assignments a few days before the event.


  • 7:30 – Gym opens
  • 8:15 – Opening Remarks
  • 8:30 – Heat 1
  • 9:10 – Heat 2
  • 9:50 – Heat 3
  • 10:30 – Heat 4


The back row of the parking lot (along the grass) will be available first come first serve until 8:00am. After that time, the lot will be closed for the safety of our athletes and spectators. Please park in any of the highlighted areas shown below: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.

Social Notes – Food, Tent City, Spectators

  • Bring your canopies and folding chairs to create a “tent city” in the parking lot!
  • ICA will provide water, watermelon, and some other snacks throughout the event.
  • Around 11:15 we’ll serve up some delicious Uncle B’s BBQ and pizza.
  • Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages…)
  • Family and friends are welcome to join us! Those who plan to spectate and celebrate do not need to register for the event.

Special Note

Although we award bragging rights to the top men’s and women’s Rx teams, please note this is a fundraiser, not a competition. The focus of the day is honoring the 31 Heroes, enjoying a grueling workout with 100(+) of your closest friends, and celebrating 8 years of ICA!!!

Email us at ironcrossathletics@gmail.com with any questions!

Daily WOD – Jul 8, 2019

Dan T working on thrusters!

Back Squat 4×6 (70-80% 1RM)


30 backward lunges in place (30% 1RM back squat)

WOD Notes:  Alternate legs with each rep during the backward lunges.  Pick a weight that will allow you to do 30 unbroken; for some individuals this may be much lower than 30%. Compare to 161122.

Daily WOD – Jul 7, 2019

Moira hitting a double DB front squat!

Complete 21-15-9 reps for time of:

  • Strict pull ups
  • DB snatches (70/50#)
  • Butterfly abmat sit ups (hands across chest)

WOD Notes: The first set of pull ups should be completed in 90 seconds or less.  Scale the rep scheme back accordingly (2/3 or 1/3 reps would do).  The snatches are alternating each rep but it will be 21 total in the first round, not per hand.

Daily WOD – Jul 6, 2019

Congrats to this month’s 1-year members: Greg, Jake, and Shawn F! We also welcome Shawn C to the board – solidly back after a brief reprieve. And shout out to Lombardi for hitting 5 years!

With a partner complete 4 rounds for time of:

  • 40/30 cal row
  • 40 box jumps (24/20″)
  • 40 burpees

WOD Notes:  One athlete will be working at a time and movements must be completed in order.  You can switch (rest to work or work to rest) at any time.

Daily WOD – Jul 4, 2019

Kevin going up for a pull up!

“Lumberjack 20”

  • 20 deadlifts (275/185#) / 400m run
  • 20 KB swings (70/53#) / 400m run
  • 20 overhead squats (115/75#) / 400m run
  • 20 burpees / 400m run
  • 20 chest to bar pull ups / 400m run
  • 20 box jumps (24/20″) / 400m run
  • 20 dumbbell squat cleans (45/25# each) / 400m run

WOD Notes:  The warm up today will be very brief.  It would be a good idea to show up 10 to 15 minutes early to mobilize and warm up shoulders for this workout! Check out the original posting of this Hero WOD and see their story by clicking HERE.  Compare at ICA to 120903. If we’ve got any early risers out there, it would be great to have some hands on deck to help set up before the 7:30!

Community Notes:  Happy Birthday Stuart!

Daily WOD – Jul 3, 2019

Pat D. working through Fran!

Complete for time:

  • 800m run
  • 15 thrusters (155/105#)
  • 400m run
  • 10 thrusters (155/105#)
  • 200m run
  • 5 thrusters (155/105#)

Kettlebell Kitchen Note: KBK has a special discount code for this week only! Place your order (HERE) before Wednesday at midnight and save 15% with code “4THOFJULY”. Meals will be available for pick up Monday 7/8 and Thursday 7/11.

Schedule Notes:  We’ve added a 7:30 am class this Thursday, July 4th and an 8:30 am class this Friday, July 5th to help meet the needs of those of you who have off.  See you in the gym!

Daily WOD – Jul 1, 2019

Becky with a solid deadlift set up!



Take 10 minutes to find a 1 RM weighted push up.

Then AMRAP in 14 minutes:

  • 10 pull ups
  • 20 push ups
  • 40 double unders

Schedule Notes: Come on in this Thursday (4th of July) for a fun hero WOD!  The schedule has been changed so there are 2 classes: 8:30 and 9:30 am.  All other classes that day have been cancelled.

Community Notes:  Happy Birthday Robbie!

Daily WOD – Jun 30, 2019

On a 15 minute clock complete Death By:

  • Power snatch (135/95#)
  • Bar over burpees

WOD Notes: The “death by” rep scheme means in minute 1 you complete 1 snatch and 1 burpee; minute 2 you complete 2 snatches and 2 burpees; continue in this ascending pattern until you hit a minute where you fail to complete the prescribed reps. The next minute drop back down to 1 + 1 and start ascending again!

Daily WOD – Jun 27, 2019

Ricky warming up his first class!

Drag a sled 400m for time (25% SDC)


AMRAP in 10 minutes of:

  • 250m run
  • 25 sit ups

WOD Notes:  There will be a little time between the sled drag and AMRAP.  In large classes, half will drag first while the other performs the AMRAP and then we’ll switch. The SDC, or sled drag coefficient, is the sum of your bodyweight and max deadlift.  This is a loose guideline!  You may have to go up or down a bit from that number to find the weight that you can drag 400m in less than 12 minutes.

Daily WOD – Jun 26, 2019

Deficit deadlift 3-3-3-3-3


Barbell hip thrusts 3×15 (50% 3RM)

Community Notes:  Congrats to Ricky who did a great job at his test class on Tuesday, and is now ICA’s newest coach!  You’ll be seeing his name on the schedule soon…

Schedule Notes:  We are happy to be adding a 9:30 class on Thursday mornings effective immediately!

Daily WOD – Jun 23, 2019

Ron ripping away on the rower!

Complete five 90 second rounds of:

  • 4 deadlifts (365/225# NTE 80-85% 1RM)
  • max toes to bar in remaining time

WOD Notes:  The sub for toes to bar will be banded dead bugs (or other ab work).  Don’t let the t2b go to your hip flexors!

Community Notes:  Happy Birthday Kyle K!

Daily WOD – Jun 22, 2019

Ian Cu running in hard!

With a partner complete in any order for time:

  • 80 burpees
  • 120 pull ups
  • 160 box jumps
  • 200/160 cal row

Only 1 partner can be working at a time.

WOD Notes:  You may split the work any way you like.  Ten rounds of 8/12/16/20 or tackle it as a big chipper, the world is your oyster!  Coed teams will do 180 cal on the row.

Community Notes:  Happy Birthday Paul!

Daily WOD – Jun 21, 2019

Joel hitting some KB snatches!

Shoulder press 10×2 (80-90%)


10 minutes to work on inversions

WOD Notes:  The shoulder press should be challenging right out of the gates today.  Pick a heavy weight and stay there for all 10 sets.

Community Notes:  Happy Birthday Steve M!

Daily WOD – Jun 20, 2019

Some warm up inch worms!

Complete 2 rounds for time of: 

  • 800m run
  • 20 cleans (135/95#)

WOD Notes: Pick a weight for the (squat) cleans that allows you to cycle small sets (i.e., sets of 3-5) and avoid dropping every single rep.  Also, for the sake of our eardrums, please load your bar in a way that doesn’t require metal plates, if at all possible. No need to use 1# plates on the women’s bar, it will count as 35# today!

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