Workout of the Day

Complete 5 rounds for time of:

• 21 kettlebell swings (53/35#)
• 15 box jumps (24/20″)
• 9 toes-to-bar

Time Cap: 20 minutes

Cash Out

• 5 minutes of handstand / handstand walk practice (see SugarWOD for ideas)

WOD Notes: Today’s workout should be on the faster side. Pick weights/heights/scales that allow you to keep moving!

Schedule Notes: This Saturday is July 4 and we’re making our workout FREE for all members and guests! The WOD will be an outdoor, partner style, Hero WOD. Due to attendance limitations, guests must pre-register. Have them email us to reserve their spot. The workout is below; partners will run the 400s together but divide the other reps. Partners are expected to maintain 6′ distancing (unless they share a household). We hope to see you there! Note: We’ll do this WOD rain or shine but would have to cancel for thunder/lightning.

“Bert”

Complete for time:

Workout of the Day

Sumo-deadlift 5×5 (65%)

Then 30-20-10 reps not for time of:

• One-leg, two-arm Romanian deadlift (45/33#)
• Cobra back extensions

WOD Notes: Perform a set of  sumo-deadlifts every 3 minutes. For the cash out, use the empty barbell. Each rep counts, i.e., the set of 30 is 15R/15L.

Covid Notes:  Please bring a towel or mat with you to the gym going forward. Burpees, push ups, cobra back extensions and many other movements put your face and hands right on the ground and having a mat or towel from home will help us keep a safer and cleaner gym.

Workout of the Day

AMRAP in 7 minutes of:

• 7 cleans (115/75#)
• 7 burpees

Rest 2 minutes, then AMRAP in 5 minutes of:

• 5 cleans
• 5 burpees

Rest 2 minutes, then AMRAP in 3 minutes of:

• 3 cleans
• 3 burpees

WOD Notes: Pick a weight for the cleans that allows you to link several in a row. You’ll post 3 scores – Rounds + Reps for each AMRAP!

Community Notes: Happy birthday Robbie!

Welcome Note: It’s July! Welcome back to our returning members and new members who are starting today! If you haven’t already, please review our COVID Operating Guidelines & New Member Manual and ask us if you have any questions!

Workout of the Day

3 rounds for time of:

• 400m run
• 21 power snatch (75/55#)
• 12 chest-to-bar pull-ups

Time cap: 20 minutes

WOD Notes: For the power snatch, pick a weight that allows you to string together sets of at least 5 (when tired).  For the pull-ups, pick a version (chin-over-bar, banded, ring rows, etc) that allows you to string together sets of at least 3 (when tired).

Gear Reminder: We recommend bringing in a mat or towel each day so you can avoid touching your hands, arms and face to the ground during spiderman lunges, push ups, child’s pose, etc.  Also, if you ever forget your chalk or mask we have them for sale for $2 (1 oz chalk) and $1 (disposable mask).

Workout of the Day

Bench Press 5×5 (~70%)

Then

Alternating Tabata (16 intervals) of:

• Ring Rows
• Push ups

WOD Notes: It’s bench day, ICA! Work up to ~70% of your 1 rep max and maintain the same weight across all working sets. We’ll perform a new set every 3:00 min. *Please bring your mask. Everyone will be required to wear a mask and have a spotter for your heavy sets. For the Tabata you’ll perform 20 seconds of ring rows, 10 seconds rest, 20 seconds push ups, 10 seconds rest, for 4 rounds (2 tabatas / 8 minutes). Record your total ring rows and total push ups.

Workout of the Day

Complete 3 rounds for time of:

• 250m run
• 16 KB/DB muscle snatches (8R/8L @ 50/35#)

Rest 3 minutes, then

Complete 3 rounds for time of:

• 16 burpees
• 16 KB/DB muscle snatches (8R/8L @ 50/35#)*

Score = time to complete all 6 rounds

Cash Out

Not for time:

• 50 Russian twists (25R/25L, unweighted)
• 50 crunches
• 50 Russian twists (25R/25L, unweighted)

WOD Notes: The DB/KB snatches start from the ground each rep, but you do not need to alternate hands each rep. The @Home version is the same as @ICA version. If you want to work out but don’t have a KB/DB at home, modify both halves of the workout to 3 rds of 250m run, 16 burpees. (It will be longer but SO MUCH FUN!)

Schedule Notes: Classes will be held in the parking lot to accommodate additional athletes, especially those who are not comfortable attending indoor WODs. Quick reminder on protocol:

• We recommend you BYO mat/rug to protect your hands and knees
• When you arrive, proceed to a cone and set up directly behind it.
• Athletes can use our “house” KB/DBs or BYO equipment if you prefer
• Masks are required in the bathrooms but are not required at any other times

Community Notes: Happy birthday Blythe!

Workout of the Day

Complete for time:

• 40 wall balls (20/14# to 10/9′)
• 15 power clean & jerks (135/95#)
• 40 wall balls
• 15 power clean & jerks 
• 40 wall balls

Time Cap: 15 minutes

Schedule Notes: Most Saturdays we’ll move the WOD outside, but we couldn’t bring ourselves to do that 1 day after opening! So tomorrow we’ll be inside and we added a 7:00am class to accommodate additional athletes. If you are willing to switch to the 7:00am class time, please do so tonight so other athletes can backfill behind you. Thank you!

Community Notes: Please continue to give us your feedback – concerns, questions, suggestions, out-of-the-box ideas. It is our goal to provide an open, positive, and safe environment for our members. If there’s anything we can do to improve your experience we want to know!

Equipment Note: Remember to bring chalk if you’ll want it for the clean and jerks! We also recommend a mat or towel for child’s pose.

Workout of the Day

5×5 back squat (65%)

Then

Row 1000m row for time

Cash Out

Max consecutive strict pull ups/chin ups

Rest and repeat a 2nd time 

WOD Notes: Welcome back ICA!!! Day 1 in the box and we’re gonna lift heavy! Normally we would complete 5×5  squats at approx 75% of your 1RM; today we’re taking it back a notch to 65%. Over the next 2 months we’ll slowly work our way back to heavier weights, targeting new 1RMs in September. For the cash out, if you can’t do at least 5 strict pull ups, use a band or sub ring rows.

At-Home WOD: The at-home version of the WOD is posted to SugarWOD, including a recommended warm-up and cool-down. (The Cash out is the same for in-gym and at-home.) There is a short video demoing each of the movements in case you need a refresher!

Policy Notes: Remember to bring a mask (required inside the bathrooms) and a towel or mat to place on the floor (optional). Also be aware that our cancellation policy is now 4 hours in order to not be considered a late cancel. For additional information please reference: COVID Operating Guidelines and ICA Member Manual.

Class Registration: Classes may fill up these first few weeks; everyone is excited to get back in the box! Please be patient while attendance stabilizes. If you can attend “off hour” class times, please do! To help meet demand we have added a 7:00am class M-F. This class will be on the schedule throughout the summer, and we’ll reevaluate in the fall. We also added a 14^th work out station (using the yoke!) to accommodate 1 additional person per class.

Standard Membership: Due to the addition of the 7am class and the 14^th spot in class, we are excited to say we can accommodate up to 14 visits/month on the Standard membership. This will be effective immediately (July 1).

At-Home WOD #104

Warm Up

20 single unders before each of the following movements:

• 10 overhead squats w/ jump rope
• 10 dislocates w/ jump rope
• 5 inchworms
• 10 runners lunge (5R/5L)
• 10 crossover toe touches (5R/5L)

10 reps of the Y-T-A-T shoulder warm up (unweighted)

Workout of the Day

Complete 15 rounds for time:

• 30 double unders
• 10 push ups

Time cap: 25 minutes

Cash Out

Complete 3 rounds not for time of:

• Reverse Plank – 20 seconds
• 20 glute bridges

Cool Down

• Sit and reach w/ calf stretch – 30 sec/side
• Figure 4 piriformis stretch – 30 sec/side

WOD Notes: It’s our last day of shut down! Join us in the parking lot to celebrate at any of our 4 class times: 6:00am, 12:00, 4:00 or 6:00pm! Click here for a video explanation of today’s workout. Select scales for the DU & push ups that allow you to complete round 1 in less than a minute. Subs for DU include 2xSU, jumping jacks, or 30 seconds of a sprint cardio (row/bike/run). Post to SugarWOD:  time. Note modifications.

Equipment Notes: Remember to bring your jump rope!

Community Notes: Happy birthday Traci!

P3 Nutrition Note: P3 Nutrition hasn’t skipped a beat throughout the shutdown, continuing to deliver delicious meals to our fridge on a weekly basis. If you are interested in trying out their meals, place your order here by Thursday at midnight for pick up Sunday morning. Use code ironcross20 for 20% off your first order. P3 is re-starting their “a la carte” food service as well, so each week they’ll deliver a handful of extra meals to our fridge that can be purchased first-come first-serve. Most meals are $10; breakfasts are $8. You can Venmo your payment to the address listed on the flyer hanging on the fridge.

At-Home Workout #103

Warm Up

• 200m run (100m forward, 100m backward)
• 10 spiderman lunges (5R/5L)
• 250m run (60% speed)
• 10 runner’s lunges (5R/5L)
• 250m run (70% speed)
• 20 leg swings (10R/10L)
• 250m run (80% speed)
• 30 seconds downward dog calf stretch – pulse L/R

Workout of the Day

Benchmark Day!

Run 1 mile for time. 🏃🏃🏃

Cash Out

• Tabata air squats (20 seconds on, 10 seconds off, for 8 rounds)

Cool Down

• Pigeon Stretch (90 seconds/side)

WOD Notes:  Click here for a video explanation of today’s workout. For Tabata air squats, use a depth gauge if you have one! Post to SugarWOD: 1 mile time and total reps of air squats.

Community Notes: Thank you to those who donated to the COVID-19 membership drive over the last 3 months. We have distributed nearly $2000 of membership grants/credits, allowing several members to return to ICA who were financially impacted by COVID and were otherwise going to have to pause their memberships. They (and we!) are grateful for your generosity!

Community Notes: Happy birthday Jim C and Lindsay!

Day 1 of the Teen Summer Program

At-Home Workout #102

Warm Up

400m run

Then 3 rounds of 20 sec on, 10 sec off of:

• Reverse lunges
• Push ups
• Mountain climbers
• Odd-object push presses

Workout of the Day

AMRAP in 12 minutes of:

• 10 burpees
• 10 odd-object thrusters

Cash Out

Complete 30-20-10 reps NFT of:

• Bicycles (L+R=1)
• Crunches
• Leg lifts

Cool Down

• Samson stretch (45 seconds/side)
• Downward dog (45 seconds)

WOD Notes: Click here for a video explanation of today’s workout. Subs for burpees include plank burpees or 20 mountain climbers (10R/10L). If you want to use a barbell, pick a weight where you can go unbroken for most if not all the rounds. Post to comments or SugarWOD: Rounds + reps, object used.  Post pics to the blog!

Membership Note: Reminder that the revised membership levels begin July 1, so anyone currently on unlimited will remain unlimited until July 1. Membership for returning members will begin on July 1 unless you made separate arrangements. If you have any questions about your membership start date, cost, etc, please email or call us!

Community Notes: Happy Birthday Kyle K!

ICA 2.0! Each workout station is approx 6’x12′, with 10′ from the center of one station to the center of the next. We’ll have athletes stick to the center of their box and face different directions during metcons to minimize the spread of germs!

Each station will have its own rower and rings too!

2 of the 5 new workout stations

At-Home Workout #101

Warm Up

Run 250 meters

10 runner’s lunge (5R/5L)

Then 3 rounds not for time of:

• 12 air squats 
• 8 KB/DB dead swings
• 4 inchworms in place

Then practice 3-5 reps of each movement in the workout

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 30 Russian KB/DB swings
• 20 jump squats
• 10 A-frame push ups (or HSPU)

Cool Down

• Lacrosse ball t-spine release (30 sec/side)
• T-spine twist (30 sec/side)

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

Equipment Notes: If you’re coming to an Outdoor WOD, remember your lacrosse ball!

Community Notes: We hope to see you at today’s (Monday’s) Open House! We’ve been hard at work upgrading the facility, and we can’t wait to show you and answer any questions you may have. A few important notes:

• Please wear a mask for the Open House. We want to ensure everyone feels safe coming to see the revamped space.
• If you borrowed equipment from us, please return it during the Open House. The Tues-Thurs WODs will not require DB/KBs. If you can’t make it in tomorrow, please come by during any of our Outdoor workouts on Tuesday or Wednesday. We absolutely need the equipment back by Wednesday night so we have time to disinfect and organize everything before Friday!
• Before coming to the Open House, we encourage you to read our Operating Guidelines for the Green Phase – linked here. It lays out the expectations for social distancing, self-screening, and when to wear masks.
• Open House Hours: 7-8am, 1-2pm, 5-6pm, 7-8pm.

At-Home Workout #100

Warm Up

• 400m run
• 10 runner’s lunges (5R/5L)

With a broomstick or PVC, complete the following:

• 12 muscle snatches
• 12 power clean to push presses
• 12 front squats
• 12 behind the neck presses
• 12 overhead squats

Then 3-5 reps of each movement in the WOD

Workout of the Day

Complete for time, in order:

• 100 KB/DB two-arm chest press 
• 100 reverse lunges (sub: air squats)
• 100 KB/DB two-arm bent-over rows
• 100 sit-ups
• 100 KB/DB one-arm thrusters (50R/50L – any order)

30 minute time cap

Cool Down

• Standing quad stretch (45 sec/side)
• Crossover hamstring stretch (45 sec/side)

WOD Notes: Click here for a video explanation of today’s workout.  This is a chipper style workout, meaning all movements must be completed in order. Post to comments or SugarWOD: time, weight used, modifications.

Equipment Notes: If you are coming to the Outdoor WOD (@ 10am), remember to bring a broomstick or PVC for the warm up! A jump rope can also make do in a pinch. A rolled up towel or sweatshirt could work as a sub for an abmat.

Community Notes: Happy birthday Steve M! And happy Fathers’ Day to all the ICA dads!

At Home Workout #99

Warm Up

• 250m run
• 10 spiderman lunges (5R/5L)
• 20 arm circles (5 front/back/left/right)
• 30 KB/DB deadlifts
• 20  jumping squats
• 10 two-arm KB/DB press

Practice a few reps of each movement in the WOD 

Workout of the Day

Partner Interval AMRAP in 20 minutes:

• Partner 1 completes 1 full complex with each hand (L+R) while the other partner performs a static hold. Details below!

Complex:

• 8 KB/DB one-arm deadlifts
• 6 KB/DB one-arm hang muscle cleans
• 4 KB/DB one-arm squats
• 2 KB/DB one-arm strict press

Static holds:

• Min 0-5 = bottom of squat (unweighted)
• Min 5-10 = top of tuck up
• Min 10-15 = lateral raise (unweighted)
• Min 15-20 = elbow plank 

Cash Out

• Tabata KB/DB two-arm push press 

Cool Down

• Crossover shoulder stretch (30 seconds/side)
• 15 second hold of each neck stretch: (1) forward and backward tilt, (2) side tilt, (3) side rotation

WOD Notes: Click here for a video explanation of today’s workout. If you don’t have a partner to complete the workout with, set a 20 minute clock and do 1 complex (right), 1 complex (left), then 1 minute of the designated static hold. If you are in the middle of a static hold when the clock turns to the next increment, switch to the new hold position! Post to comments or SugarWOD: Total number of complexes completed in your team of 2 (each arm counts.. L+R=2). For the cash out, record total number of push presses completed across all 8 rounds. 

Community Notes: It’s official!! Chester County is moving to Green, and we get to open our doors on Friday June 26!!!!! We’ll be updating Wellness Living over the weekend so you can start registering for classes. The Saturday & Sunday classes will be listed as Daily WODs with a 13 person cap for each class; however, as the weekend approaches and we have a better sense of the weather forecast, we hope to switch the classes to Outdoor WODs and increase the cap to 20. We can’t wait to work out INSIDE with you all!

At-Home Workout #98

Warm Up

• 400m run
• 10 runners lunge (5R/5L)
  
• 10 rolling sit ups
• 20 jumping jacks
• 20 crossover jacks

Complete 3 rounds of:

• 5 KB/DB swings
• 5 KB/DB two-arm push presses
• 5 KB/DB goblet squats

Workout of the Day

With a continuing running clock:

• At time 0:00, complete an 800m run
• At time 6:00, complete the “5 minute snatch test” (details below)
  
• At time 12:00, complete an 800m run

Cool Down

• Lumbar lacrosse ball release (1 min per side)
• TFL lacrosse ball release (1 min per side)
  

WOD Notes: Click here for a video explanation of today’s workout. The middle part of the workout (the 5 minute snatch test) is a requirement for most KB instructor certifications.  You have 5 minutes to complete 100 KB snatches from a hang. Stop at the 5 minute mark even if you don’t complete all 100. Check out the list of rules and standards here if you’re interested. Compare to 190329.  Post to comments or SugarWOD: Three scores: (1) 800m run, (2) Time to complete the snatch test (or number of reps completed), (3) 800m run. Note weight used.

Community Notes:  Happy Birthday Marco!

Membership Notes: We are hopeful that good news will be announced tomorrow about ICA’s reopening, which we expect will be late next week! We are putting the finishing touches on the physical upgrades to the gym and finalizing our operating policies for the Green phase. Our goal, as it has always been, is to provide a safe environment where our members can improve their health and quality of life through fitness. The physical changes made to the gym, along with the restructuring of our membership levels, are founded in our commitment to the highest safety and quality. We will continue to look for ways to add value to our memberships, whether it be adding additional workout stations so we can accommodate 15 instead of 13 in a class; increasing the number of classes/month for the Standard membership (Unlimited is currently sold out); adding more class times to the schedule; and/or increasing the number of Unlimited memberships we offer. Right now, our focus is on reopening safely and ensuring every member has fair access to classes. We continue to have a lot of great conversations with our members who have questions regarding the membership changes; if you have questions or concerns and haven’t reached out yet, please call or email us any time. We can’t wait to get back into the gym with you!!!!!!

At-Home Workout #97

Warm Up

30 seconds of each:

• Sumo stance fast feet
• Air squats
• High knees
• Reverse lunges in place

Then complete 3 rounds NFT of:

• 5 box jumps
• 15 KB/DB deadlifts 

Then perform 3-5 reps of each movement in the workout.

Workout of the Day

Complete 27-21-15-9 reps for time of:

• KB/DB suitcase deadlift (left)
• Box jumps (24/20″)
• KB/DB suitcase deadlift (right)
• Bicycles (L+R=1)

Cash Out / Cool Down

10 minutes of SLIPS practice

• 2-min back scale practice (1 min/side)
• 2-min front scale practice (1 min/side)
• 2-min inversion practice 
• 2-min plank practice 
• 2-min pigeon stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout.  Post to comments or SugarWOD: Time, weight used. Note box height and any modifications.

At-Home Workout #96

Warm Up

• 400m run
• 20 high knees
• 20 butt kicks
• 20 mountain climbers (10R/10L)
• 10 reverse lunges to knee raise (5R/5L)
• 10 KB/DB high pulls
• 10 KB/DB two-arm push presses
• 10 lateral squats (5R/5L)

Infraspinatus/Teres minor release (1 min/side)

Buy In

• Take 5 minutes to find your max consecutive double unders

Workout of the Day

AMRAP in 15 minutes of:

• 8 burpees
• 16 “three quarter” KB/DB swings 
• 32 double unders

Cool Down

• Standing calf stretch (30s/side)
• Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. The 3/4 swings should go just above your head – midway between Russian and American swings. Subs for DUs include 2x SU, 24 jumping jacks, or about 30 seconds of sprint cardio of your choice. Post to comments or SugarWOD: rounds + reps. Note weight used, modifications.

Equipment Notes: If you are coming to a parking lot WOD, remember your lacrosse ball and jump rope!

Community Notes: Happy birthday Lanna!

Other Notes: For those not on Facebook, here is a video we posted yesterday to provide some answers and additional context on the membership changes. Please reach out with any questions or concerns! Also, if you didn’t get Sunday’s email, let us know so we can get it to you.

At-Home Workout #95

Warm Up

2 rounds of:

• 3 inchworms
• 10 squats 
• 20 jumping jacks
• 30 high knees

Downward dog calf stretch (30 sec, pulsing/alternating)

Runner’s stretch (5R/5L)

Workout of the Day

• Load up a backpack or rucksack to 50/35# (scale: 35/20#) and walk/ruck 2 miles. Every 400m, stop and perform 10 push ups and 20 squats (weighted).

Cool Down

• Seated spinal twist (30s/side)
• Hurdler’s stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If you have access to a trail, this would be fun to complete as a hike! If you come to class, you can complete 2 laps of the 1 mile route; 4 laps of the 800m; or 8 laps of the 400m. Bring your own pre-loaded backpack! If you don’t have a sturdy pack available to you, you can carry your KB/DB any way you’d like. Rucks can be fast walks or slow runs… but you should always keep moving. There will be a 40 minute time cap on this WOD. Post to comments or SugarWOD: Time. Note weight used, modifications. 

Membership Notes: We’ve gotten some questions about the membership changes that were sent out by email on Sunday. If you have any questions, please reach out! The bottom line is we want to minimize how often classes are filled to capacity. We don’t want anyone paying for a membership that they can’t use. The 13 person class cap is going to greatly increase the quality of our instruction and your member experience, but it’s a 30% decrease in capacity. To combat this we are: 1) Encouraging/incentivizing individuals to commit to 3 classes/week (where possible), and 2) Significantly reducing our total membership. The membership changes stemmed from those two things. We are happy to answer any questions you may have. Please email, text or call us any time. 

At Home Workout #94

Warm Up

• 400m run
• 6 Sampson stretch (3R/3L)

3 rounds of:

• 10 KB/DB swings
• 5 KB/DB two-arm squat cleans
• 5 KB/DB two-arm push press

Workout of the Day

Complete 5 rounds for time of:

• 250 meter run
• 20 KB/DB hang power clean & push press* (10R/10L)

*If you have access to a barbell and would like to use it, Rx would be 95/65#

Cash Out

• 100 toe touches not for time

Cool Down

• Scorpion (30s/side)
• Piriformis stretch (30s/side)

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

At-Home Workout #93

Warm Up

• 400m run
• 5 ragdoll to reach
• 10 spiderman lunges
• 10 side lunges
• 10 runner’s lunges
• 20 leg swings (10R/10L) 
• 15 squats (5 regular, 5 wide, 5 narrow)

Workout of the Day

Tabata:

• KB/DB goblet squats
• Shuttle runs (10  yds)
• KB/DB Romanian deadlifts
• Squat hold w/ KB/DB in rack position (4R/4L)

Rest 1 minute between Tabatas.

Cash Out

• Side plank hold (1 min/side)

Cool Down

• Wide stance ragdoll (1 minute)
• Standing quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. A Tabata is 8 rounds where you perform a given exercise for 20 seconds, then rest for 10 seconds. For this WOD, you’ll do a full Tabata of squats, then rest a minute before starting a Tabata of shuttle runs, then Romanian deads, then squat holds.  If you’re doing this on your own, we definitely recommend a Tabata timer. Many of use an app called WOD Timer, or YouTube has several Tabata timer songs such as this one. Post to comments or SugarWOD: Total reps for each of the first 3 Tabatas. 😀/ ✔/ 💪/ “complete” for the last Tabata.

Re-opening Notes: For those who didn’t hear, Chester County is not ready to go Green on June 19. Our new target re-opening date is June 26. We’ll be sending out an email in the coming days with more information about changes to our facility and membership structure. Keep your eyes posted – a response will be required!

At-Home WOD #92

Warm Up

• 200m run (100 forward/100 backward)
• 15 jumping jacks
• 10 runner’s lunges (5R/5L)
• 5 wide-leg inchworm to A-frame push up

3 rounds of:

• 10 KB/DB reverse lunges (5R/5L)
• 10 KB/DB two-arm high pulls
• 10 KB/DB two-arm push press

Workout of the Day

AMRAP in 20 minutes of:

• 20 KB/DB sumo deadlift high pull
• 20 plank knee-to-elbow
• 20 one-arm KB/DB thrusters
• 20 sit ups

Rest 1 minute then immediately into cash out:

Cash Out

• 400m sprint (benchmark!)

Cool Down

• Straddle sit-and-reach (1 min Right, 1 min Left, 1 min Center)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Rounds+Reps for the WOD, time for your 400m sprint.

At-Home Workout #91

Warm Up

With broomstick or PVC, complete 2 rounds NFT of:

• 10 curls
• 10 standing chest press
• 10 protraction and retraction
• 10 dislocates
• 10 muscle snatches
• 10 behind-the-neck shoulder presses
• 10 overhead tricep extensions

Workout of the Day

Complete 3 rounds not for time of:

• 15 one-arm KB/DB floor presses – Right
• 8 push ups (2 sec down / 2 sec up)
• 15 one-arm KB/DB floor presses – Left
• 8 push ups ((2 sec down / 2 sec up)

Then complete 14-12-10-8-6 reps not for time of:

• Two-arm KB/DB bicep curls
• Two-arm KB/DB shoulder presses
• Two-arm KB/DB chest presses

Cool Down

• Overhead lat stretch (30s/side)
• Overhead tricep stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. It’s an upper body strength day, so it’s NOT for time. Post to comments or SugarWOD: 😀, ✔, 💪, “Complete”. Note weight used and modifications.

Equipment Note: If you’re coming to an outdoor WOD, remember your PVC/broomstick along with your KB/DB!

Community Note: Outdoor Movie Night is tonight, 6/12! BYO chair, picnic blanket, beverages, food etc, and set up in the parking lot social distance style. Show up anytime… we’ll be running workouts as early as 4:00pm if you really want to make an afternoon of it! The movie will start around 8:15/8:30pm, as soon as it’s dark enough to see. Special thanks to Whitehorse Women’s Rugby for donating money and snacks to the event! We’ll be showing The Dawn Wall. Even if that movie isn’t calling out to you, come enjoy a warm summer evening celebrating the end of the stay-at-home order and the imminent reopening of our facility! Friends and family are welcome too.

Community Note 2: For those who didn’t see the announcement, heads up that the 100 and 200 blocks of Bridge Street will be CLOSED every weekend from Thursday 2PM until Monday mornings. That means 2 things: (1) Pick an alternate driving route to the box, (2) Get out there an support our local businesses! More info here.

Community Note 3: Happy birthday Luke L!

At-Home Workout #90

Warm Up

Complete 2 rounds of 30 seconds at each of the following stations:

• Single unders
• Alternating reverse lunges
• Downward dog calf stretch 
• Sit ups
• Two-arm KB/DB row

Then complete 5-10 reps of every movement in the workout.

Workout of the Day

Complete for time:

• 50 double unders 
• 50 KB/DB deadlifts
• 50 double unders
• 50 KB/DB goblet squats
• 50 double unders
• 50 Russian twists (25R/25L @ 5-25#)
• 50 double unders
• 50 one-arm KB/DB bent-over row (25R/25L)

Cash Out

• Max duration handstand hold (sub: plank or downward dog)

Cool Down

• Wall calf stretch (30s/side)
• Crossover hamstring stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. Pick a scale for DU that allows you to complete each round in 45-90 seconds. For the Russian twists, focus on range on motion! Use any at-home object in the 5-25# range. Post to comments or SugarWOD: Time for the WOD and time for the handstand hold (note what version you did).

Schedule Notes: The forecast calls for scattered thunderstorms from 3am – 3pm. We’ve decided to hold the 6am and 12pm classes by Zoom. Link is on the right hand side of the blog or click here. Passcode ICASTRONG. If you haven’t tried a Zoom class yet, it’s more fun than you think! The 4pm and 6pm classes are still scheduled for the parking lot. We hope to see you there!

Community Notes: Happy birthday Marissa W and Adeline!

At-Home Workout #89

Warm Up

• 400m run
• 5 inch worms
• 10 spiderman lunges (5R/5L)
• 10 plank to side plank with reach (5R/5L)

Then complete 2 rounds of:

• 20 jumping jacks
• 10 KB/DB swings
• 5 burpee jacks

Workout of the Day

AMRAP in 6 minutes of:

• 10 single-arm KB/DB hang squat cleans (5R/5L)
• 10 push ups

Rest 2 minutes then AMRAP in 6 minutes of:

• 10 single-arm KB/DB hang muscle snatches (5R/5L)
• 10 burpees

Cash Out

Complete not for time:

• 50 side crunches – right
• 50 crunches
• 50 side crunches – left

Cool Down

• 250m walk
• Ragdoll (1 minute)

WOD Notes: Click here for a video explanation of today’s WOD. Post to comments or SugarWOD: 2 scores; rounds + reps for each AMRAP.

Community Notes: Wednesday afternoon the Phoenixville High School Seniors have a car parade to celebrate their graduation. We invite all ICA members to join us in celebrating Kyle K who is in the 2020 graduating class! Meet up at the corner of Main St & 3rd Ave around 1:30pm. The parade starts at 1:30 and should be passing by shortly thereafter. Come make some noise for Kyle and the class of 2020!

At-Home Workout #88

Warm Up

• 250m run
• 10 side lunges (5R/5L)
• 10 alternating toe touches
• 10 squats (5 wide, 5 narrow)
• 10 two-arm KB/DB ground to overhead
• 10 KB/DB goblet squats
• 10  KB/DB overhead reverse lunges (5R/5L)
• 10 two-arm KB/DB push presses
• 10 ATYT

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 10 Turkish get ups (5R/5L)

Cash Out

• Max two-arm thrusters in 1 minute.

Cool Down

• Crossover shoulder stretch (30s/side)
• Standing quad stretch (45s/side)

WOD Notes: Click here for a video explanation of today’s workout, and here for a break out video of the Turkish get up. Post to comments or SugarWOD: Time, weight used, modifications.

Community Notes: We hope you can join us for our Outdoor Movie Night this Friday (6/12) in the ICA parking lot!! We are really looking forward to a fun community evening with all of you, to celebrate our area’s transition to Yellow, the fact that we all survived 3 months of quarantine, and the excitement that we’re going to be opening up again soon!! Bring chairs or picnic blankets, beverages, etc, and set up in the parking lot with at least 6′ distance between families. Show up around 8:00pm and the movie will start around 8:30pm. Special thanks to Whitehorse Women’s Rugby for donating to the event. Our original plan was to show “The Fittest,” which is a movie about Mat Fraser and Tia Clair Toomey, both multiple repeat champions of the CrossFit Games. Given the recent events in the CrossFit community, we have decided to step away from that film. Instead we are leaning towards showing “Fullsterkur,” which is a Rogue Strongman documentary about the country of Iceland and the incredibly strong athletes it has produced. There’s a chance we’ll change our minds again before Friday, but let’s be honest – this night isn’t really about the movie anyway! We can’t wait to spend a warm summer evening with some of the people we’ve missed most these last 3 months!

At-Home Workout #87

Warm Up

• 400m run
• 10 runners lunge
• 5 inchworms

10-8-6-4-2 reps of:

• Two-arm KB/DB thrusters
• Sit ups

Workout of the Day

AMRAP in 14 minutes of:

• 16 one-arm KB/DB push presses (8R/8L)
• 20 one-arm Russian KB/DB swings (10R/10L)
• 24 hollow rocks

Cash Out

• 20 plank circles (10 clockwise/10 counter-clockwise)

Cool Down

• Supine single-leg knee-to-chest (30s/side)
• Happy baby pose (1 min)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Rounds + Reps, weight used, modifications.

Daily COVID Note: Once we move to Green phase, hopefully 6/19 or 6/26, we’ll collect the equipment we loaned out. We encourage every ICA member to purchase a KB/DB and jump rope for home use. If possible, we also recommend an abmat, medicine ball, and plyo box. We had previously committed to releasing 2 at-home WODs each week. However, our current thought is we’ll release an at-home version of every Daily WOD – meaning 7 days/week! That way, any time you can’t make it to ICA, you’ll be able to do a workout from home that resembles the WOD we’re doing at the gym. The at-home version will be posted only to SugarWOD. We’ve all gotten pretty good at working out from home over these last 3 months, and we expect it will continue to play a large role in our fitness going forward!

CrossFit, Inc. Notes: We have been following the events of the last 2 days regarding comments made by the CrossFit CEO, Greg Glassman. We want to state unequivocally that we do not support his views. We feel angry, confused, and betrayed. We also believe that CrossFit, Inc. is bigger than any one person. We join countless affiliates and athletes in calling on CrossFit, Inc. to use the events of this weekend as a catalyst for change. We are waiting with bated breath to see their next move. In our hearts, we believe that CrossFit has the potential to be a positive, unifying, and inclusive force in the world. However, whether or not we remain affiliated with CrossFit depends on the path chosen by CrossFit, Inc. going forward.

We also recognize that this isn’t just CrossFit, Inc.’s problem. It’s our personal responsibility to do more to fight systemic racism, regardless of the direction taken by CrossFit, Inc. The CrossFit methodology offers a unique solution to many of the world’s health problems, but its solution is only as good as its reach, and most underserved communities don’t have access to CrossFit. We are committed to doing more and being a better ally in in this regard. Even prior to Glassman’s remarks we had embarked on a new project… it’s in its infancy and we’ll reveal more as we finalize plans. We truly believe we have one of the best, most passionate, most loving and open-minded communities around. We believe Black Lives Matter. We believe Love is Love. We believe Kindness is Everything. Together, we can make a difference. #ICAstrong #BlackLivesMatter #ICAallies #YesWeCan #ICAFitFam

At-Home Workout #86

Warm Up

• 25 single unders
• 10 runners lunge (5R/5L)
• 25 single unders
• 10 deep lunge w/ twist (5R/5L)
• 25 single unders
• 10 reverse lunges (5R/5L)
• 25 single unders
• 10 DB/KB goblet squats (slow)

Workout of the Day

On a 3 minute clock, complete:

• 250m one-arm farmer carry
• Max reps weighted box step ups
  

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

Cash Out:

• Max reps strict pullups or max duration dead hang

Cool Down:

• Piriformis smash w/ lax ball – 30 sec each side
• Forearm smash w/ lax ball – 30 sec each side

WOD Notes: Click here for a video explanation of today’s workout. Your goal should be to complete each farmer carry with one arm, alternating rounds. However, if you can’t hang on for the full 250, we’d rather you switch arms than stop altogether… since stopping will eat into your step up time!  During the box step ups, you can hold the DB/KB any way you want; we’d recommend a one-arm rack position. Alternate legs each rep. Post to comments and/or SugarWOD: Total number of box step ups completed across all 4 rounds, weight used.

Equipment Notes: If you’re coming to the Outdoor WOD,  remember to bring your jump rope, KB/DB, and lacrosse ball. Also, bring a box if you have one at home, otherwise our house boxes will be available for use.

Community Notes: Happy birthday Ryan McGee!

At-Home Workout #85

Warm Up

• 400m run
• 5 rag doll to reach
• 5 inch worms
• 10 dead swings
• 10 plank shoulder touches
• 20 high knees
• 20 butt kicks
• 20 hollow rocks (10 up/10 down)

Workout of the Day

Complete 10 rounds for time of:

• 10 KB/DB muscle snatches (5R/5L)
• 10 push ups
• 10 sit ups

At the end of the 5th round, run 1 mile, then continue rounds 6-10.

Cool Down

• Seated twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If your 1 mile time is longer than 10 minutes, consider scaling to 1200m or 800m. There will be a 30 minute cap on the workout.

Schedule Notes: We have two Outdoor WODs tomorrow – at 8:00 and 9:00am. We’ll wrap up the first class by 8:50; please clear your cone by 8:55 so the second class can get set up. 9:00am class, please wait by your vehicles until there is an open cone for you. Thank you!

Daily COVID Note: During the yellow phase, coaches will wear masks when leading Outdoor WODs. Members are welcome to wear masks but are not required to. Please maintain minimum 6′ distances and do not share equipment. Athletes are allowed to access the building to use the bathrooms; leave the bathroom lights on and doors open when not in use to maximize ventilation.

Community Notes: Happy birthday Franco and Cate S!

Weather Note:  The 6:00 pm class has been moved from the parking lot to virtual due to the rain.

At-Home Workout #84

Warm Up

• 400m run
• 10 spiderman lunges (5R/5L)
• 5 inch worms

Complete 3 rounds of:

• 4 two-arm KB/DB thrusters
• 8 plank knee to elbows (4R/4L)
• 12 jumping jacks

Workout of the Day

Partner Interval AMRAP in 20 minutes of:

• 5 burpees
• 10 KB/DB one-arm thrusters (5R/5L)
• 15 KB/DB Russian swings

Cool Down

• Lacrosse ball TFL roll (1 minute/side)
• Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Record total rounds + reps completed by you and your partner (combined). Note weight used and any modifications.

Equipment Notes: If you’re coming to one of our Outdoor WODs tomorrow, remember to bring your mat, KB/DB, and a lacrosse ball! We’ll have chalk and lacrosse balls available for those who haven’t picked theirs up yet. In Yellow, we will allow members to borrow our house rowers if they need to sub rowing for running or jumping in a workout. Note there are a limited number of rowers available.

COVID Notes: In the Yellow phase, we’ll continue to program at-home workouts each day, but we’re also increasing our offering of parking lot WODs, and we hope to see many of you there! Tomorrow we’ll have Outdoor WODs at 6am, 12pm, 4pm, and 6pm. Please read the current revision of our Covid Operating Guidelines and come prepared. Please especially take note of our attendance and cancellation policies:

• Attendance Policy:  Due to the limited number of Outdoor WOD offerings, we ask that Unlimited members preregister for no more than 4 classes per week, including no more than 1 weekend workout. If there are openings 2 hours before the class start time, you can register even if it’s above your Outdoor WOD “limit.”
• Cancellation Policy: Please withdraw your name at least 4 hours before the start of class to avoid a late cancel fee. For 2x/week members, a late cancel will result in the loss of that class. For Unlimited members, a $10 late cancel fee with be applied to your account. The late cancel fee does not apply when an Outdoor WOD is transitioned to a Virtual WOD for weather purposes.

At-Home Workout #83

Warm Up

• 100m overhead carry (1 or 2 arm)
• 20 arm circles (5 forward/backward/right/left)
• 20 two-arm bent over rows
• 15 KB/DB high pulls
• 15 Russian swings
• 10 airplanes (5R/5L)
• 10 scorpions (5R/5L)

Workout of the Day

Abs & Arms Strength Day

Complete 21-15-9 reps NOT for time of:

• L-sit hold (seconds)
• Two-arm KB/DB bicep curls
• Toes to DB/KB
• One-arm KB/DB dead rows, each side
• KB/DB oblique crunches, each side

Cash Out

• 40 windshield wipers (20R/20L)

Cool Down

• Kneeling forearm/wrist stretch (45 sec each)
• Lacrosse ball lat roll (45 sec/side)
  

WOD Notes: Click here for a video explanation of today’s workout. It’s a strength day, so it’s not for time! Post to comments or SugarWOD: weight used, any modifications.

At-Home Workout # 82

Warm Up

• 400m run
• 10 spiderman lunges (5/side)
• 10 lateral lunges (5/side)
• 30 high knees
• 30 butt kicks
• 10 goblet squats
• 10 KB/DB push presses (5R/5L)
• 15 reps of ATYT

Workout of the Day

AMRAP in 5 minutes of:

• 10 two-hand KB/DB squat cleans
• 5 handstand push ups

Rest 2 minutes then AMRAP in 5 minutes of:

• 8 two hand B/DB squat cleans
• 4 handstand push ups

Rest 2 minutes then AMRAP in 5 minutes of:

• 6 two hand KB/DB squat cleans
• 3 handstand push ups

Cash Out

• 20 windmills (10R/10L)

Cool Down

• Quad smash with lacrosse ball (45 seconds on VL and on VMO per side)

WOD Notes:  Click here for a video explanation of today’s workout.  Push ups, A-frame push ups or single arm push presses would all be acceptable scales for HSPU.  Post to comments or SugarWOD rounds + reps for each of the 3 AMRAPs, weight used, and any modifications.

Daily Covid Note:  We’ve implemented the following guidelines for self screening for outdoor WODs:

• Do not come to an Outdoor WOD if you feel sick, especially if you have a temperature
  above 100.4°F or other symptoms of COVID-19 (cough, shortness of breath, loss of taste).
• Do not come to an Outdoor WOD if you have had close contact with someone who was
  diagnosed with COVID-19 in the last 2 weeks.
• If you test positive for COVID-19, and you have attended an Outdoor WOD anytime in the
  previous 2 weeks, please notify us immediately and refrain from attending Outdoor WODs
  until you are cleared by your physician.

At Home Workout #81

Warm Up

250m run

3 rounds of:

• 10 KB/DB dead swings
• 10 standing knee to elbow (5/side)
• 10 jumping lunges (5/side) 

Then 1 time through:

• Half kneel calf stretch – 30 seconds/side
• Deep squat – 1 minute

Then warm up a few reps of each movement in the workout, especially pistols!

Workout of the Day

Complete for time:

• 800m run
• 70 double-unders
• 60 Russian KB/DB swings
• 50 bicycle crunches (25R/25L)
• 40 KB/DB deadlifts
• 30 pistols (sub 30 goblet squats)
• 40 KB/DB deadlifts
• 50 bicycle crunches (25R/25L)
• 60 Russian KB/DB swings
• 70 double-unders
• 800m run

Cash Out

• 5 minutes of walking lunges (optional score: total steps)

Cool Down

• Standing calf stretch – 30 seconds/side
• Psoas release – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. The sub for the 800m run is your preferred cardio in the 4-minute range. The sub for double-unders is 2x single unders, 50 jumping jacks, or your preferred “sprint” cardio in the 1-minute range. Post to comments and/or SugarWOD: time, weight used, modifications. 

Daily Covid Note: In Yellow phase, when you come to an outdoor workout, we’ll have the workout area (grass or pavement) set up with cones at least 10′ apart. Upon arrival, please choose a cone and set up your mat directly behind it.  The doors to our gym will be propped open and athletes can enter for the sole purpose of using the bathrooms. Coaches will wear masks throughout the WOD, but athletes are not required to. Maintain 6′ distancing at all times… air high fives and virtual fist bumps only!

Community Notes: Happy birthday Hannah R!

30k in May Note: Congratulations to the following athletes who completed 30k of running in May! Each asterisk indicates an additional 30k, so someone with * did 60k, ** did 90k, etc. Way to go ICA runners!

At-Home Workout #80

Warm Up

• 200m weighted carry
• 15 two-arm KB/DB push presses
• 10 spiderman lunges (5R/5L)
• 15 KB/DB goblet squats
• 10 runner’s lunges (5R/5L)
• 15 two-arm KB/DB thrusters
• 20 lateral skier hops
• 15 KB/DB Russian swings

Workout of the Day

Complete for time:

• 40 single-arm KB/DB thrusters (20R/20L)
• 10 double-leg mountain climbers
• 30 single-arm KB/DB thrusters (20R/20L)
• 20 double-leg mountain climbers
• 20 single-arm KB/DB thrusters (20R/20L)
• 30 double-leg mountain climbers
• 10 single-arm KB/DB thrusters (20R/20L)
• 40 double-leg mountain climbers

Cool Down

• 10 rolling sit ups
• Shoulder stand (30s)

WOD Notes: Click here for a video explanation of today’s workout. The “Rx” mountain climber requires your toes to line up with your wrists. An easy modification is to shorten that range of motion, but try to pick a target and stick with it for the entire workout! Post to SugarWOD and/or comments: time, weight used, modifications.

Covid Notes: We are very excited for it to be June – it’s going to be a big month for us! Our area transitions to Yellow this Friday, and County Commissioners still believe we’ll be Green before the end of the month. (That’s when we can start offering indoor classes again!) We’ll post a note each evening with reminders about what to expect during these transitions. Tonight’s note: In Yellow phase, we’ll continue to program at-home workouts each day, and you get to hang on to the equipment we loaned out. All classes will transition from Virtual WODs to Outdoor WODs, weather permitting. We hope to see a bunch of you join us in the parking lot, but you are more than welcome to continue working out at home if that is your preference.

At-Home Workout #79

Warm Up

Complete 2 rounds of 20 seconds of:

• Squats
• Jumping jacks
• Sit ups
• Mountain climbers
• Crossover jacks
• Scap push ups

Then 5 push ups with 5 second eccentric.

Workout of the Day

Complete 2 rounds of:

• 400m run
• 30 push ups
• 400m run
• 30 Turkish sit ups (15R/15L)

Cash Out

• Take 5 minutes to find max consecutive single unders.

Cool Down

• 10 scorpions (5R/5L)

WOD Notes: Click here for a video explanation of today’s workout. To keep the workout moving, you should be able to complete the push-ups in 4 sets (or fewer) in round 1. Cap yourself if you’re not done with push-ups by the 4 minute mark. There will be a 20 minute cap on the WOD. Post to comments or SugarWOD: time, weight, modifications. Also – largest set of single unders!

Community Notes: Happy birthday Coach Kehl!

30k in May: Today is the last day to rack up your 30,000 meters for our May running challenge! Click here to see the log so far! Note: For athletes who tracked in miles, your goal is 18.64 miles.

At-Home Workout #78

Warm Up

1 time through:

• 400m run
• 10 broomstick dislocates
• 10 broomstick around the worlds
• 10 broomstick overhead squats

2 rounds of:

• 15 Romanian deadlifts
• 10 Reverse lunges (5R/5L)
• 10 KB/DB thrusters (5R/5L)

Then perform 4 reps of each movement in the WOD.

Workout of the Day

Complete for time:

• 30 KB/DB deadlifts
• 30 KB/DB goblet squats
• 30 KB/DB 1-arm hang muscle snatches (15R/15L)
• 30 KB/DB 1-arm hang (squat) cleans (15R/15L)
• 30 KB/DB 1-arm reverse overhead lunges (15R/15L)

Complete 5 box jumps at the start of each minute (including t=0!).

Cool Down

• Standing quad stretch (30s/side)
• Samson stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If you are not comfortable with KB snatches, you can sub 1-arm Russian KBS. Post to comments and/or SugarWOD: time, weight used, modifications.

Equipment Notes: If you’re coming to either of the Outdoor WODs, remember to bring a broomstick. Also, if you have a box, bring it! We will loan our house boxes to those who need one.

At-Home Workout #77

Warm Up

• 400m run
• 20 arm circles (5 forward/5 backward, right/left)
• 5 inch worms in place

3 rounds of:

• 10 KB/DB two-arm push presses
• 10 KB/DB Russian swings
• 10 KB/DB high pulls

Workout of the Day

At t=0 complete:

• 800m run (time trial)

At t=6:00 begin an AMRAP in 12 minutes of:

• 8 burpees
• 12 KB/DB push presses (6R/6L)

Cash Out

• Accumulate 3 minutes of a lateral raise isometric hold

Cool Down

• Child’s pose (1 minute)

WOD Notes: Click here for a video explanation of today’s workout.  For the 800m run, you’ll want to finish in the 3-5 minute range so you have time to rest before the AMRAP begins. If you can’t run an 800m in less than 5 minutes, either shorten the distance or give yourself an extra minute or two before you start the AMRAP. Post to comments or SugarWOD: 800m time, rounds + reps, weight used.

Schedule Notes:  The 4:00 pm class will be held in the parking lot.  If anyone was planning to take class virtually let us know; we’ll set up the computer and run Zoom concurrently. Starting next Friday, June 5, all workouts will be Outdoor WODs, weather permitting!

At-Home Workout #76

Warm Up

• 400m run
• 10 reverse lunges (5R/5L)
• 20 KB/DB deadlifts
• 10 sit ups
• 20 leg swings (10R/10L)
• 5 inchworms
• 20 lateral lunges (10R/10L)
• 10 squat jumps

Workout of the Day

4 rounds not for time of:

• 20 KB/DB single leg deadlifts – Right arm (left leg extends back)
• 12 KB/DB reverse lunge to knee raise – Right arm (left leg reaches back)
• 20 L KB/DB single leg deadlifts – Left arm (right leg extends back)
• 12 L KB/DB reverse lunge to knee raise  – Left arm (right leg reaches back)
• 20 cobra back extensions (slow)

Cash Out

• 50 bird dog knee to elbow (25R/25L)

Cool Down

• Seated spinal twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. It’s a strength day! The movements do not need to be completed for time. The focus today should be on quality of movement and getting strong! Post to comments: Weight used.

SugarWOD Note: As of this evening, we have 92 athletes on our SugarWOD account!! Let’s get to 100! If you haven’t joined yet, download the SugarWOD app (it’s free) and select Iron Cross Athletics as your gym. The passcode was emailed out a few days ago; text or email us if you are an active member but did not get the email. See you at the virtual whiteboard!

Weather Note: There is a chance of rain tomorrow evening. We’ll decide by 4:00pm if we need to move the Outdoor WOD to Zoom. All athletes registered for class would get a text and email. Everyone else would know because Wellness Living would be updated to show “Virtual WOD” instead of “Outdoor WOD.” Be sure to check before you drive over!

At-Home Workout #75

Warm Up

• 50-40-30-20-10 single unders 
• 10-8-6-4-2 kettlebell dead swings

With 2 objects approximately 1-5# each,

• 20 bent-over T-raises (10 palms together / 10 palms away)
• 20 bent-over A-raises (10 palms together / 10 palms away)
• 20 bent-over V-raises (10 palms together / 10 palms away)

Workout of the Day

On a 90 second clock, complete:

• 50 double unders
• Max reps sumo deadlift high pull

Rest 1 minute and repeat 6 times (for a total of 7 rounds).  

Cash Out

• Tabata hollow hold (“rest” in dead bug position)

Cool Down

• Levator scapula stretch (30s/side)
• Wall calf stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. Choose a number of double unders that will take you ~45 seconds when you’re fresh and no more than a minute when you’re tired. If you can’t perform DU, consider 2x SU, a 200-250m sprint (run or row), run stairs, or jumping jacks. Post to comments: total number of SDHP reps, weight/implement used, modifications.

Community Notes: Happy birthday Ken!

Thanks to all the ICA members who completed Murph and sent in pics of support! What an AMAZING turnout!!!

At-Home Workout #74

Warm Up

400m run

2 rounds of 30 seconds of work:

• Two-arm KB/DB Russian swings
• Plank knees to elbows
• Two-arm KB/DB power cleans
• High knees in place
• Two-arm KB/DB snatch swings

Workout of the Day

Complete 5 rounds for time of:

• 5 KB/DB complexes – Right Arm
• 20 mountain climbers (10R/10L)
• 5 KB/DB complexes – Left Arm
• 20 bicycles (10R/10L)

1 Complex = 1 arm swing, hang muscle clean, hang muscle snatch

Cash Out

• Accumulate 1 minute of Crow pose (sub: tripod headstand)

Cool Down

• Seated quad stretch (1 min/side)
• Hurdler hamstring stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout.  If you’re not comfortable with the KB hang snatch, you can perform a push press in its place. The sub for mountain climbers is 30 seconds of sprint cardio of your choice. Post to comments: time, weight & implement, modifications. 

Movie Night: Mark your calendars for Friday June 12! We’re planning an outdoor movie night and all are invited! Members can bring chairs or picnic blankets and set up in the parking lot with 6′ distance between families. Show up around 8:00pm and the movie will start around 8:30/8:45pm. What movie, you ask? You get to decide! Send us your suggestions and we’ll vote on a movie as it gets closer. (Something PG, please!)

Covid Note: In case you missed Governor Wolf’s announcement last Friday, Chester County is going Yellow on Friday June 5! Starting that same day, our current schedule of Virtual WODs will transition to Outdoor WODs. We’ll set up the laptop in the parking lot and stream the classes on Zoom for those who prefer to tie in virtually. Even more exciting – our Commissioners expect Chester County will transition to Green by the end of June, at which time can open up our gym again! Hang tight, ICA… there’s a light at the end of the tunnel!

Community Notes: Happy birthday Erik P!

At-Home Workout #73

Warm Up

• 400m run
• 8 runner’s lunge (4R/4L)
• 8 ragdoll w/ legs crossed (4R/4L)
• 20 arm circles (5 forward/backward/left/right)
• 30 jumping jacks
• 9 squats
• 6 push ups
• 3 pull-ups (or sit-ups)

Workout of the Day

“Body Armor” aka “Murph”

Complete for time:

• Run 1 mile
• 100 pull-ups (sub: 100 sit-ups)
• 200 push ups
• 300 squats
• Run 1 mile

*Rx requires a 20#/10# weight vest for the entire WOD. You must start and end with the 1 mile run, but you can divide the pull-ups, push-ups and squats any way you’d like. The most common is 20 rds of 5/10/15.

Cool Down

• Wide stance rag doll (1 minute)

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan 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 August 18, 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in 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 join CrossFit athletes around the country who are performing this hero WOD at their affiliates and in their garages in honor of the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes: Click here for a video explanation of today’s workout. Although Murph is going to be a lot different this year, with most of us performing it at home instead of at the gym, we are really looking forward to the shared suffering with you all! If you complete Murph, please post a picture in the blog comments and post your result to the blog and/or SugarWOD.

1. Pull-ups are the most limiting movement in terms of equipment availability and strength. This year, the recommended sub for pull-ups is sit-ups. Other options include: two-arm bent-over rows or make a DIY “ring row” station.
2. If push-ups are limiting for you, consider doing 100 push-ups and 200 sit-ups.
3. A popular scale is to complete exactly half the distances and reps (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes. Full Murph takes about an hour (+/- 20 min).
4. Compare results to last Memorial Day 190527.

Outdoor WOD: We’ll have 2 outdoor group sessions, at 8:30am and 10:00am. We have space for 1 more athlete to use the outdoor pull-up rig in each class time; let us know if you want to reserve a space. Priority goes to athletes completing Murph Rx who do not have access to a pull up bar at home.

At-Home Workout #72

Warm Up

• 250m run
• 10 deep lunges with twist (5R/5L)
• 10 broom stick power clean and press
• 10 crossover toe touches (5R/5L)
• 10 broom stick power snatch
• 10 plank knees to elbow (5R/5L)
• 10 broom stick thrusters
• 10 rolling sit ups

Workout of the Day

Complete 3 rounds for time of:

• 250m run
• 40 KB/DB deadlifts
• 30 KB/DB swings
• 20 step ups (10R/10L)
• 10 two-hand KB/DB cleans

Cash Out

Complete 20 reps of the gymnastics complex:

• Tuck up
• Straddle up
• Pike Up

Cool Down

• Crossover hamstring stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If you are attending the Outdoor WOD, you can borrow a house box for the step ups. The DB/KB cleans require a full squat. If you are completing this at home with a barbell, feel free to sub out barbell cleans – pick a weight where you can do all 10 in a row for the first round.

Community Notes: Happy birthday Jon Virtue!

New Member Perk: We are excited to offer a new perk to our members – a workout tracking app called SugarWOD! The app itself is free, and it’s already used by many of our athletes to track their own workouts. The “perk” is that we’ve purchased access at the affiliate level, so our members can access our virtual ICA Whiteboard! Each day we’ll post our workout, and you can log your results and photos, plus give fist bumps and leave comments for each other. The app is super social and offers a convenient way to track your personal workout history. It will also help you prepare for your workouts with easy access to your previous PRs, a barbell lift percentage calculator and a library of common CrossFit movements. If you’re an active member at ICA (2x/week or Unlimited), look for an email tomorrow with the password to access our SugarWOD whiteboard. A few notes:

• If you’re a member now but you leave in the future, you will not lose access to your results! You can keep the app (it’s free for members!) and you’ll just lose access to our daily whiteboard.
• If you choose to not download SugarWOD, please continue to post your results to the blog each day so we can keep track of how you’re doing!
• For now we’ll be “double posting” our workouts – both to the blog and to SugarWOD. As we get more runtime with SugarWOD, we may use it as the primary method of workout delivery in the future.
• If you complete a workout in place of or in addition to ICA’s daily WOD, you can post that result too, in the personal log book section of SugarWOD.
• As of June 1, we’ll no longer email workouts via our RSS feed.

We hope you enjoy SugarWOD; please let us know what you think as you get into it!

At-Home Workout #71

Warm Up

• 400m run (stay-dry sub: 2 min jog in place)
  
• 8 spiderman lunges (4R/4L)
• 8 runner’s lunges (4R/4L)
• 4 inch worms

Then

6-5-4-3-2-1 reps of:

• Sit ups
• 2-arm push presses
• Lateral skier hops

Workout of the Day

AMRAP in 20 minutes of:

• 100 double unders
• 50 Russian twists (25R/25L)
• 20 single-arm push presses (10R/10L)

Cool Down

• Cross-over shoulder stretch (30s/side)
• Downward dog calf stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout. (Worth watching – Sage was a super helper!) The 100 DU rep scheme is for very proficient DU-ers. Scales include a smaller number of DU, 200 single unders, or 75 jumping jacks. You could also decrease the number of DUs by 10 each round. For the Russian twists, you can go unweighted or use up to 25/15#. Post to comments: Rounds + reps, Russian twist weight, push press weight.

Schedule Notes: DESPITE THE VIDEO ANNOUNCEMENT, WE ARE NOT HOLDING OUTDOOR CLASSES TODAY. Due to the forecast of “scattered thunderstorms,” we are switching to Zoom for both the 8:00am & 9:00am classes. We hope to see a bunch of you there – especially some first time Zoomers! Link via the Zoom button on the RHS of the blog.

At-Home Workout #70

Warm Up

Max single unders in 2 minutes.

Then 30 seconds at each of the following:

• Ragdoll to reach
• KB/DB swings
• Crossover toe touches
• KB/DB sumo deadlift high pulls
• Leg swings (R)
• KB/DB two-arm bent over row
• Leg swings (L)
• KB/DB two-arm thrusters

Then complete 3-5 reps of each movement in the workout.

Workout of the Day

Complete 21-15-9 reps for time of:

• KB/DB muscle snatches (R)
• KB/DB muscle snatches (L)
• Burpees

Cash Out

• Tabata Jane Fondas (4 rounds R then 4 rounds L)

Cool Down

• T-spine lacrosse ball mash (1 minute/side)

WOD Notes: Click here for a video explanation of today’s workout. The muscle snatches start from the floor and end locked out overhead. Anyone not comfortable with snatching can sub muscle cleans or one-arm swings. Post to comments: Time, weight and implement used.

24 Heroes Note: To kick off Memorial Day weekend, for the last several years, a group of ICA members has participated in a local fundraiser called 24 Heroes. The event was canceled this year, but two of our gym members are planning on doing an at-home version! Starting Friday morning at 7:00am, Nikki K and TINA! will perform a workout every hour for 24 hours. They have selected a local veteran support organization to support: Mini-Stand Down, based in Pottstown, which supplies vets in need with food and personal items. Nikki and TINA! will have a table set up for donations, so if you are interested in supporting their effort, please drive over to 29 Leatherwood Dr, Collegeville to cheer them on and drop off some items from this list.

COVID Update: We’re optimistic that Chester County will be moving to Yellow in early June. As a gym, we are precluded from opening until the Green phase. However, there has been a lot of support among our local legislators to allow small fitness studios to open sooner, with restrictions similar to those imposed in other states, and we’re hopeful that change is coming.  In the meantime, we’ve drafted operating guidelines for how ICA might run classes once we are allowed to open. Although they’re still draft, we wanted to share them with you all, so you can start envisioning what the gym might look like when we re-open. Feedback and suggestions are welcome. Click here to read the guidance.

At Home Workout #69

Warm Up

• 400m run
• 10 spiderman lunges (5R/5L)
• 10 runners lunges (5R/5L)
• 5 inchworms 
• 10 air squat – good mornings (arms crossed at chest)
• 10 lateral squats (5R/5L)
• 10 split squats – right
• 10 split squats – left

Lacrosse ball IT band roll (1 min/side)

Workout of the Day

Complete 4 rounds for max reps of 45 seconds of work, 45 seconds of rest of:

• KB/DB goblet squats
• KB/DB split squats – right
• KB/DB split squats – left

Then

Complete 3 rounds NFT of:

• 20 KB/DB Romanian deadlifts
• 20 KB/DB glute bridges
• 20 calf raises

Cool Down

• Pigeon stretch (1 min/side)
• Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Today is a lower-body strength day. If you have a barbell at home, feel free to use it (go light!).  You can also swap out the second part of the workout for some moderate weight deadlift work if you prefer. Post to comments: Total reps of the 4 round squat workout, weight used.

Murph Notes: Our annual Memorial Day Murph workout is this Monday! If you missed it, click here for a post explaining the WOD and your options for completing it this year. Whether you join us in the parking lot or complete the workout at home, we’re really looking forward to the shared suffering as we honor our fallen heroes. We’d love 100% participation – pick whatever version of the workout is right for you, and your post pics and results to the blog!

Happy Hour: Join us for a happy hour on Zoom this Friday starting at 6:30pm!

Community Notes: Happy birthday Tammy Mazz!

At-Home Workout #68

Warm Up

30 seconds of each:

• Jog in place
• Spiderman lunge
• Jumping jacks
• Standing knee to elbow
• Plank w/ shoulder tap
• Runner’s lunge
• Inchworms
• Cat-cows
• Reverse Lunge
• Burpees

3 rounds of:

• 4 kick to handstand (sub: one-leg donkey kick)
• 8 hollow rocks

Workout of the Day

AMRAP in 15 minutes of:

• 25 ft handstand walk
• 75 ft walking lunges
• 25 sit ups

Cash Out

EMOM for 5 minutes of:

• Push ups (pick a number between 10 and 20 and stick to it)

Cool Down

• Scorpion stretch – 30 sec/side

WOD Notes: Click here for a video explanation of today’s workout. For those who can’t handstand walk, the recommended sub is bear crawls. If you’re doing this workout inside and don’t have a 25′ span, modify the handstand walk to a 30 second HS hold or 3-5 wall climbs, and modify the walking lunges to 25 in-place reverse lunges. The 6pm Outdoor WOD will take place in the grass along Jefferson Street. Remember to bring a mat/rug for sit ups! Post to comments: Rounds + Reps of AMRAP, modifications. Total push-ups for cash out.

At-Home Workout #67

Warm Up

2 rds:

• 20 jumping jacks
• 10 reverse lunges in place, unweighted (5R/5L)
• 20 high knee skips (10R/10L)
• 10 crossover toe touches (5R/5L)

1 time through:

• 8 runner’s lunge (4R/4L)
• 20 one-arm KB/DB dead swings (10R/10L, alternating)
• 20 downward dog calf stretch (10R/10L, alternating)

Workout of the Day

Complete for time, in any order:

• 200 Russian KB/DB swings
• 800m one-arm farmer’s carry
• 1600m run

Cool Down

• Couch stretch – 1 min/side

WOD Notes: Click here for a video explanation of today’s workout. You can partition the work any way you’d like. Gluttons for punishment might treat it as a chipper. Those who like shorter running intervals might start and end with a 400m farmer’s carry and in the middle perform 8 rounds of 25 swings/200m run. Choose your own adventure and have fun with it! Post to comments: time, weight. Optional: How you divided the reps.

Community Notes: Happy birthday Natalie L!

**Due to a server upgrade, we lost all of the posts from May 13 through May 18. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #66

Warm Up

• 400m run
• 10 rolling sit ups
• 10 spiderman lunges (5R/5L)
• 10 push ups

Then 3 rounds of 20 seconds on, 10 seconds off:

• KB/DB Russian swings
• KB/DB 2-arm push presses
• High knees

Lacrosse ball thoracic mash (45s/side)

Workout of the Day

In 1 minute complete:

• 20 air squats
• Max reps one-arm DB/KB push presses in the remaining time.

Rest 1 minute and repeat for 10 rounds.

Cash Out

• 400m sprint

Cool Down

• Piriformis lacrosse ball mash (1 min/side)
• Lumbar lacrosse ball mash (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy to 1-arm push press, feel free to switch to 2-arm push presses. If going overhead doesn’t feel good, you modify to 1- or 2-arm floor press. Post to comments: total reps, weight used, modifications, and 400m sprint time!

Community Notes: Happy birthday Tim Coll!

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #65

Warm Up

1 time through:

• 250m run
• 10 slow squats
• 5 inchworms
• 10 spiderman lunges (5R/5L)

3 rounds of:

• 15 KB/DB deadlifts
• 12 KB/DB two-arm bent-over rows
• 9 plyo donkey kicks

Workout of the Day

AMRAP in 20 minutes of:

• 400m run
• 40 DB/KB sumo deadlift high pulls
• 400m run
• 40 two-arm thrusters

Cash Out

Not for time:

• 25 quadruped bent-knee lateral raise – left leg
• 25 quadruped bent-knee hip extension – left leg
• 25 quadruped bent-knee hip extension – right leg
• 25 quadruped bent-knee lateral raise – right leg

Cool Down

• Child’s pose – 1 minute
• Sit and reach – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. It’s an AMRAP, so when you through the last thruster you start at the top again! If you can’t run, sub any cardio in the 2-minute time domain. Post to comments: total reps of KB/DB movements

Schedule Notes: We have an Outdoor WOD at 10am. As of now, all 15 spots are booked. Friendly reminder that there is a 4-hour cancellation policy for Outdoor WODs due to the limited number of spots available. Please remove your name tonight (or wake up really early) to avoid a late cancel fee. Thank you for your cooperation!

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #64

Warm Up

3 rounds of:

• 20 backwards lunges in place, unweighted (10R/10L)
• 20 mountain climbers
• 50 single unders

Then

• 10 KB/DB sumo deadlift high pulls
• 10 KB/DB swings
• 10 KB/DB thrusters

Workout of the Day

Complete 30-20-10 reps for time of:

• DB/KB snatch

Complete 50 double unders after each set

Immediately into

• 30-20-10 DB/KB goblet squats

Complete 50 double unders after each set

Cool Down

• Standing quad stretch (30s/side)
• T-spine twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If you aren’t comfortable with KB snatches, modify to 2-arm American KBS or 1-arm Russian KBS. For the DU, you’re shooting for about 1 minute of intense cardio. You can reduce the number, modify to 2xSU, perform 35 jumping jacks, or pick a cardio of your choice.  Post to comments: time, weight used.

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #63

Warm Up

• 100 single unders
• 10 crossover toe touches (5R/5L)
• 5 inch worms

2 rounds of:

• 10 standing knees to elboe
• 10 prone “V” raises
• 10 prone “T” raises
• 10 prone “A” raises

3×15 second handstand hold

Buy In

Max reps =handstand push ups (sub: 2-arm KB/DB push press)

Workout of the Day

With your DB/KB, complete 3 sets of:

• 10 two-arm supine tricep extension
• 20 two-arm floor presses

With a light weight (3-20#), perform 3 sets of:

• 21 one-arm bicep curls (7 low half, 7 high half, 7 full range)

With your KB/DB, complete AMRAP in 5 minutes of:

• 10 two-arm strict press
• 20 one-arm bent-over rows (10R/10L)
• 5 two-leg mountain climbers

Cash Out

• Max reps handstand push ups

Cool Down

• Standing tricep stretch
• Standing forearm/bicep stretch

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: AMRAP score, weight used, buy in & cash out reps.

Community Notes: Happy birthday Sigal!

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #62 

Warm Up

400m run

With a broomstick, complete:

• 10 muscle clean and press
• 10 back squats
• 20 jumping jacks
• 10 power clean to push jerks
• 10 front squats
• 20 seal jacks
• 10 squat clean to split jersk
• 10 overhead squats
• 20 crossover jacks

Workout of the Day

At-Home “Grace”

• For time, lift 4050/2850# from the ground to overhead. Refer to WOD Notes for details.

Cash Out

• Tabata crunches

Cool Down

• Hamstring crossover stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. “Grace” is a CrossFit benchmark that consists of 30 reps of a power clean & jerk at 135/95#. The total weight lifted is 4050/2850#. For our at-home version, you can use any weighted object and lift it as many times as you need to in order to reach that total. If you are lifting an “odd object” (i.e., anything other than a barbell, kettlebell, or dumbbell), we recommend scaling to 2/3 reps.

Use the table below to help you figure out how many reps you need to complete with your DB/KB or odd object. For example, if you would typically do Grace at 115# but currently have a 40# DB, you would perform 87 reps. If you have questions, text your coach! There is a 10 minute time cap for this WOD. 

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #61 

Warm Up

1 time through:

• 250m run
• 20 high knee skips
• 20 butt kicks
• 10 deep lunge w/ twist
• 10 lateral lunges (5R/5L)

3 rounds of:

• 5 burpees
• 7 box jumps
• 9 sit ups

Downward dog calf stretch – 1 minute

Workout of the Day

Complete for time:

• 40 box jumps
• 800m run

Rest until the 10 minute mark, then complete:

• 60 air squats
• 800m run

Rest until the 20 minute mark, then complete:

• 80 bicycle crunches (40/side)
• 800m run

Cool Down

• Box piriformis stretch – 1 minute/side
• Ragdoll – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. If you can’t run, today would be a great day for a heavy farmer’s carry or sled drag, or sub any cardio in the 3-4 minute range. Post to comments: time for each round, box height, modifications.

Blog Notes:  We’ve learned that our website issues are related to widespread GoDaddy server issues. We’re hoping for a fast resolution, but we really don’t have an ETA. We’ll continue to email the workouts to all members until the website is fully functional again. In the meantime, if you can’t post your results to the blog, email them to us and we’ll get them posted when the website is working again!

Outdoor WOD Notes: (1) We can supply boxes for most athletes attending the outdoor WOD, but if you have one at home please bring it. (2) For those in need of a mat/carpet for the outdoor WODs, we tested out a few and found this one to hit the mark. It also comes in 2’x8′ for our taller athletes.

At-Home WOD #60

Warm Up

1 time through:

• Run 400m
• 10 broomstick dislocates
• 10 broom stick around-the-world (5 each direction)

3 rounds NFT of:

• 10 broomstick hang muscle snatch
• 10 broomstick overhead squats
• 40 single unders

Then complete 3-5 reps of each movement in the workout

Workout of the Day

Complete 4 rounds for time of:

• 20 single-arm KB/DB power snatch (10R/10L)
• 40 double unders
• 20 single-arm KB/DB overhead reverse lunges (10R/10L)
• 10 burpees

Cash Out

• Death by push-ups. 10 minute cap. Beginners start at 1; intermediate start at 6; advanced start at 11. (55/105/155)

Cool Down

• Childs pose – 2 minutes (1 min regular, 30 sec arm cross-under, each side)
• Door frame pec stretch – 30 seconds/side

WOD Notes: Click here for a video explanation of today’s workout. If you’re not comfortable going overhead, you can sub power cleans for the snatches and front rack lunges for the OH lunges. Sub for DUs is 2xSU or 30 jumping jacks. Lastly, burpees can be modified to plank burpees or star jumps.  Post to comments: Time, weight, modifications. Death by push ups – total push ups.

Outdoor WOD Notes: BYO KB/DB, jump rope, and broomstick or PVC! We also recommend a mat of some sort to protect your jump rope on DUs and your hands/knees on burpees. Some ideas include: an old yoga mat, a small indoor/outdoor carpet, or a piece of lauan plywood.

At-Home WOD #59

Warm Up

• 400m run
• 8 spiderman lunges
• 8 runners lunge
• 4 inchworms in place
• 20 high knees
• 20 butt kicks
• 20 arm circles (10 each arm, 5 forward/5 backward)
• 15 squats (5 normal, 5 wide, 5 narrow)
• 10 two-arm push press
• 10 single-arm thrusters (5R/5L)

Workout of the Day

Complete for time:

• 20 thrusters (10R/10L)
• 250m run
• 18 thrusters (9R/9L)
• 250m run
• … continue decreasing by 2 thrusters (1R/1L) until
• 2 thrusters (1R/1L)
• 250m run

Cash Out

• 6 x 40 yard dash

Cool Down

• Standing single-leg hamstring stretch – 30 seconds per side
• Standing lat stretch – 30 seconds per side

WOD Notes: Click here for a video explanation of todays’ workout. If you choose to complete this workout with a barbell, we recommend 10–>1 reps at 135/95# (heavy!). If you can’t run, sub your preferred cardio in the 1-minute range. For those participating in our 30K in May challenge (see yesterday’s post for details), the warm up + workout + cash out adds up to 1.93 miles. You can count it as 2.0!

Schedule Notes/Outdoor WOD: We are very excited to announce the addition of an Outdoor WOD to our schedule! After consulting with local State Reps and the Phoenixville Police Dept, we’ve gotten the thumbs up to proceed with outdoor workouts in our parking lot. The Outdoor WOD will take place at 6pm Monday-Thursday, plus Saturday 9am and Sunday 10am. Here are the ground rules:

• We’ll have cones set up 10′ apart and we ask that you stay at your cone throughout the workout (except when you’re running).
• Before and after the WOD, please maintain safe (6′) distances as you chat with your friends.
• In accordance with Pennsylvania DOH guidelines, face masks are recommended but not required.
• BYO kettlebell/dumbbell. We also recommend a towel or yoga mat.
• Classes are capped at 15 people. Please reserve your spot in Wellness Living. The late/no-show cancel fee will apply.
• On bad-weather days, we’ll make the call at least 2 hours before class if we need to ditch the parking lot plan, in which case the WOD will be held via Zoom.

[FYI – the server that hosts our website is being upgraded which has created some intermittent connectivity. We’ll email the WOD to all members tonight in case you can’t access the site when you’re getting ready to WOD tomorrow. The site should be back to normal by Monday!]

At-Home WOD #58

Warm Up

• 400m run
• 8 spiderman lunges (4R/4L)
• 8 runners lunge (4R/4L)
• 4 inchworms

Then 2 rounds:

• 8 two-arm bicep curls
• 8 two-arm bent-over rows
• 8 goblet squats
• 4 walking planks

Workout of the Day

Complete for time:

• 30 “ring” rows
• 30 tuck ups
• 30 weighted reverse lunges (15R/15L)
• 30 chair dips
• 1 mile run
• 30 chair dips
• 30 reverse lunges
• 30 tuck ups
• 30 “ring” rows

Cash Out

• Side plank – 1 minute each side

Cool Down

• Rag Doll – 1 minute
• Couch stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. Click here for a video on how to make DIY “ring row” station out of a sheet and a standard door. If you have a pull up bar, you can do pull ups in place of the rows (30 kipping / 15-20 strict), or throw a sheet over your pull up bar and do rows that way. If you aren’t comfortable with the sheet-over-door method, sub 60 two-arm KB/DB rows in place of the 30 ring rows. Post to comments: Time, weight used, any modifications. 

30K in May: We forgot to post this on May 1, but it’s better late than never! We are excited to kick off our “30k in May” challenge. The goal is to run 30,000 meters (18.6 miles) between now and May 31. Because we’re starting late, distances accomplished as part of a Daily WOD will count this year. (If you do today’s warm up and workout, you can log your first 1.25 miles.) If you choose to participate, add you name to this spreadsheet and log your miles each day. Let’s go ICA!

Community Notes: Happy birthday Caroline!

At-Home WOD #57

Warm Up

• 2 minutes cardio of your choice (run, row, jump, run stairs)
• 10 scap push ups
• 10 2-arm bent over rows
• 20 sit ups

Then 6-5-4-3-2-1 reps of:

• KB/DB high pull
• KB/DB two-arm push presses
• Mountain climbers (each side)

Workout of the Day

Complete 6 rounds for time of:

• 20 one-arm KB/DB swings (10R/10L)
• 15 push ups
• 10 jumping squats
• 10 bent over rows (5R/5L)

Cool Down

• 10 scorpions (5R/5L)
• Figure 4 piriformis stretch (1 min/side)

WOD Notes:  Click here for a video explanation of today’s workout.  The push ups will be the most challenging movement in today’s workout for most people.  Even when fatigued, the goal should be to get through the push ups in under 1 minute per round.  Scale the reps or the movement (knees or elevated) as needed to meet the stimulus!

At-Home Workout #56

Warm Up

3 rounds of 30 seconds at each station:

• Jumping jacks
• Plank knee to elbow
• Air squats
• Inchworms

EMOM for 5 minutes:

• 3 burpees
• 6 KB/DB clean + thruster (3R/3L)

Then practice a few reps of your odd-object ground-to-overhead

Workout of the Day

AMRAP in 12 minutes of:

• 10 odd-object ground-to-overhead
• 10 burpees

Cash Out

• 15 knee jumps NFT

Cool Down

• Lat stretch (30s/side)
• Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Have fun and use your imagination when picking your odd object! Something in the 30-80# range would be ideal. If you think it’s on the lighter side for you, increase reps to 15 or even 20 per round. If all you have access to is your regular DB/KB, perform 10R/10L each round. Lastly, if you have a barbell and are itching to use it, you can sub 10 power clean & jerks at 115/75#. For the knee jump cash out, start from a two-knee kneeling position and jump into a deep squat. See the video for a demo. If that’s not available to you, start in a plank position and jump into a deep squat. You’re going for speed and explosiveness! Post to comments: Odd object used and total rounds + reps completed.

Community Notes: Join us for a happy hour on Zoom starting around 8:00pm! Bring your favorite food and beverages!

At-Home Workout #55

Warm Up

1 time through:

• 400m run
• 5 inch worms
• 20 arm circles (5R/L, forward/backward)
• 20 jumping jacks

3 rounds of:

• 8 broomstick behind-the-neck presses
• 8 broomstick overhead squats
• 40 single unders

Door frame calf stretch (1 min/side)

Workout of the Day

Complete 10 rounds for time of:

• 30 double unders
• 10 one-arm DB/KB overhead squats (alternate arms each round)

Cash Out

• 3x 10R/10L “Jane Fondas” in side plank on knee

Cool Down

• Crossover Shoulder Stretch (30s/side)
• Standing quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. A 1-arm OHS is a challenging movement; if you’re not comfortable performing them, modify to 10 one-arm front squats + 5 one-arm push presses per round. Sub options for double unders include: 2x single unders, 100m sprint on the rower, or 20 jumping jacks.

Community Notes: Happy birthday Jesse Sy!

Meat Order Notes:  We’re placing another meat order through Rineer Family Farms! Details below:

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

Most of the meat comes in reasonable size packages for food prep (1 to 3#) and an order takes up about half of a normal freezer.  If you want to know that your protein came from a quality source, this is a great way to do it!  You can fill out the order form by clicking HERE.  Please have your orders in by this Friday, May 8 at noon; payment will be collected prior to delivery. There is a limited supply of beef, so we will contact you if Rineer can’t fill your order.

At-Home Workout #54

Warm Up

Complete 3 rounds of:

• 5 push ups
• 10 sit ups
• 15 squats

Then

• 1 handstand kick up
• 20 lateral squats (10R/10L)
• 1 handstand kick up
• 20 2-arm bent over rows
• 1 handstand kick up
• 10 arm bars (5/side)
• 1 handstand kick up

Workout of the Day

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

• Turkish get ups 
• Strict handstand push ups
• L-sit pull ups

Cash Out

• 50R/50L standing oblique crunches

Cool Down

• Supine T-spine twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. The WOD is a lot of slow, hard core and upper body work… For a breakout video of the Turkish get up click here. In place of strict HSPU you can sub A-frame push ups, 2x strict shoulder presses, or 2x push ups. The sub for L-sit pull ups is 1x shoot thrus (demoed on video).

At-Home WOD #53

Warm Up

• Run 400m
• 10 lunges with twist (5R/5L)
• 20 high knees (10R/10L)
• 20 butt kicks (10R/10L)
• 20 mountain climbers (10R/10L)
• 10 push ups
• 10 goblet squats
• 10 rolling sit ups

Then complete 3-5 reps of box jumps and KB/DB thrusters

Workout of the Day

“Kelly” (At-Home version)

Complete 5 rounds for time of:

• 400m run
• 30 box jumps
• 30 two-arm KB/DB thrusters*

* If you have a medicine ball, do wall balls in place of thrusters!

Cool Down

• Down dog calf stretch (30 sec)
• Pigeon stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. Kelly is a CrossFit benchmark WOD that usually takes in the 25-35 minute range. If you want to match this as closely as possible to the Rx version, use a box that’s 24/20″ and thrusters in the 45-50# range for men and 30-35# range for women. (An old CrossFit.com sub for wall balls was thrusters with an empty 45# barbell.) As noted above, if you have a medicine ball, do wall balls in place of the thrusters. Compare to 190713.

At-Home Workout #52

Warm Up

400m run

20 walking lunges (10R/10L)

5 inch worms

Then 3 rounds of:

• 10 sit ups
• 10 KB/DB Romanian deadlifts
• 30 single unders

Workout of the Day

Complete for time:

• 100 unbroken KB/DB deadlifts
• 80 unbroken double unders
• 60 unbroken KB/DB swings
• 40 unbroken hollow rocks
• 20 unbroken push ups

Cash Out

• EMOM for 7 minutes of 10 toes to bar or 20 crunches

Cool Down

• Hamstring crossover stretch – 1 min/side

WOD Notes: Click here for a video explanation of today’s workout. The goal is to hang on for long sets of each movement, trying to go unbroken if you can. The deadlifts should be touch-and-go at the floor. For the DU, give it up to 3 attempts to go unbroken, then switch to cumulative. For the push ups, you can rest in a plank or downward dog position… but fight like mad to not drop to your knees! Post to comments: time, weight used, and whether you went unbroken!

Barbell Notes: Now that many of you have barbells at home, we wanted to make a heartfelt request that everyone to continue to do our at-home WODs as much as possible. It’s been so great for our community to have the camaraderie of the shared workouts. (Please keep posting results and photos too!) Feel free to substitute barbell movements for KB/DB ones wherever it makes sense, and you can do as much before/after accessory work as you desire. Thank you for your continued support, ICA! We really appreciate it. Here’s hoping May brings good news about our re-opening!

At-Home Workout #51

Warm Up

400m run

10 runner’s lunge (5R/5L)

3 rounds:

• 10 Russian kettlebell swings
• 10 side squats (5R/5L)
• 5 rolling sit ups w/ reach

Then complete 3-5 reps of each movement in the workout.

Workout of the Day

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

• Shuttle runs (10m)
• Chin ups
• Kettlebell swings
• Russian twist

Cash Out

• 1 minute max jumping lunges

Cool Down

• Standing quad stretch – 30 sec/side
• Ragdoll (5 second hold) to overhead reach – 10 reps

WOD Notes: Click here for a video explanation of today’s workout. We’re doing a movement that we haven’t used in an at-home WOD yet – 10m shuttle runs. Don’t worry too much about accuracy – you can pace off 10 steps and count it as good enough! If you need an indoor-friendly sub you can run stairs for 40 seconds or do any SPRINT cardio of your choice (jump rope, burpees, box jumps, rowing, etc.) For chin ups, if you don’t have a pull up bar, sub two-arm curls with your KB/DB/barbell. The KBS can be Russian or American… athlete’s choice. Russian twists can be done with a weighted object in the 10-25# range. Post to comments: Total reps of each movement, modifications. (It’s also okay if you don’t keep track today… just go hard!)

SYLB Notes: Thank you to everyone who participated in the Support Your Local Box fundraiser! We received $500 which we are using to stock up supplies for the gym re-opening, including disinfecting wipes, hand sanitizer, extra soap and paper towels, etc. Everything is in short supply right now but we hope the back orders will be fulfilled by the time we can reopen!

Burpee Hour Results: Shout out to our Burpee Hour finishers! Swetha (300+), Dan E (603), Robbie (602), Dan R (564), and Boelker (980 cal row). Joe – spectated (Rx)!

Community Notes: Happy birthday Ryan S!

At-Home Workout #50 

Warm Up

• 400m run
• 10 spiderman lunges (5R/5L)
• 30 squats (10 regular, 10 wide, 10 narrow) 

Then 2 rounds of:

• 10 2-arm push press
• 10 dead swings
• 10 high pulls

1 minute calf stretch (30s each side)

Then complete 3-5 pistols and 1-arm push presses per side

Workout of the Day

Complete for time:

• 400m run
• 40 pistols (20R/20L)
• 40 1-arm KB/DB push press (20R/20L)
• 400m run
• 30 pistols (15R/15L)
• 30 1-arm push press (15R/15L)
• 400m run
• 20 pistols (10R/10L)
• 20 1-arm push press (10R/10L)
• 400m run
• 10 pistols (5R/5L)
• 10 1-arm push press (5R/5L)

Cool Down

• Sit and reach – 2 minutes
• Seated quad stretch – 30s/side

At-Home Workout #49

Warm Up

2 minutes run in place (see video for fun variations)

3 rounds of:

• 3 inchworms
• 6 spiderman lunges (3R/3L)
• 9 squats
• 12 plank knee to elbow (6R/6L)

Then complete 3-5 reps of each movement in the workout

Workout of the Day

Complete 4 rounds for time of:

• 20 push ups
• 30 single arm (squat) cleans 
• 40 mountain climbers (20R/20L)

Cool Down

• Childs pose – 1 minute arms overhead, 1 min cross arm under (each side)

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

Schedule Notes: Join us for class at 6am, 12pm, or 4pm. Our happy hour / FUCS celebration kicks off at 8:00pm; Quizzo starts around 8:30pm. Please RSVP on Facebook and set up your teams in advance! Join via our Zoom link on the RHS of the blog. Password ICASTRONG.

Community Notes: Happy birthday Janet, Diana G and Rachel A!

FUCS Finalists: Huge congratulations to the following 28 athletes who completed 4+ workouts for all 6 weeks of the challenge! That’s a huge accomplishment and we are proud of you! To compete for the grand prize, send us an email by Monday evening with your eating log for the period of April 22 – April 26. If you recorded your weight or any body measurements before and after, please include those too! Also, if you think we missed you, please let us know asap. (There were a lot of comments to sort through!) Thank you!

At-Home Workout #48

Warm Up

• 25 no-arm jacks
• 20 arm circles (5 forward/backward, R/L)
• 25 jumping jacks
• 20 bent over flies (light objects)
• 25 seal jacks
• 20 2-arm bent over rows
• 25 crossover jacks
• 20 Sotts presses (light objects)

Workout of the Day

AMRAP in 12 minutes of the following complex:

• 9 one-arm Russian KB/DB swings
• 7 one-arm bent over rows
• 5 one-arm push presses

Complete 1 full round on your right side, then the next round on your left.  Continue alternating rounds for 12 minutes.

Cash Out

• Complete 100 hip thrusts (not for time)

Cool Down

• Pigeon Stretch 2 min/side

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: rounds + reps completed, weight used.

FUCS Notes: Congrats to the athletes below who completed 4 workouts during week 6 of the challenge! Tomorrow we’ll post the list of everyone who completed at least 4 workouts/week for all 6 weeks.

At-Home Workout #47

“FUCS Challenge Performance Test”

Warm Up

2 rounds of:

• 50 single unders
• 30 high knees in place (15R/15L)
• 10 double leg mountain climbers
• 5 inch worms (with 1 or 2 push ups) in place

Workout of the Day

Complete for time:

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

Cash Out

• 400m weighted carry 

Cool Down

• Crossover hamstring stretch (1 min/side)
• Quadruped thoracic rotation (5/side)

WOD Notes:  Click here for a video explanation of today’s workout. On a running clock, start with a 50 burpee buy-in, then complete the classic CrossFit benchmark, “Annie.” Anyone who doesn’t have a jump rope can perform stair steps (8″) or whatever your modification was on 200318. End with 50 (fast!) burpees. If you are participating in the FUCS challenge, please use the exact modifications you used in March, so we have an accurate comparison! For the cash out, find any object of your choice and pick how to carry it. For instance, you might farmer carry or overhead carry a KB/DB, or front carry a loaded backpack, or back carry a heavy barbell. Whatever you choose, make it challenging!

FUCS Notes: Congratulations to all our FU Covid-19 Social-Distancing challenge participants! The challenge officially ends as soon as your complete your WOD. We expect a big 6:00am class! 🤣  If you missed our post with all the end-of-challenge details, check it out here. We can’t wait to celebrate to celebrate with you all on Friday night!

Community Notes: Happy birthday Joe S and Heidi!

At-Home Workout #46

Warm Up

• 400m run
• 10 runners lunges (5R/5L)
• 15 squats (5 normal, 5 wide, 5 narrow)
• 20 high knees
• 20 butt kicks
• 10 KB/DB swings
• 10 push presses
• 5 inch worms

Then complete 3-5 reps of each KB/DB movement in the WOD

Workout of the Day

Complete for time:

• 50 KB/DB sumo deadlift high pulls
• 800m run
• 50 KB/DB goblet squats
• 800m run
• 50 KB/DB reverse lunges (25R/25L)

Cash Out

• Complete 4 rounds of 10s on, 20s off of L-sits holds

Cool Down

• Standing straddle with twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout.  Credit goes to Coach Kehl for the programming! The cash out, L-sit holds, are extremely difficult to perform from the floor. You can make them easier by going off 2 chairs or even tucking your knees. Post to comments: Time, weight used, L-sit variation completed.

Equipment Notes: As we head into May with no clear reopening date, we’d like to thank our loyal members by loaning out our barbells and weights to those who: (1) promise to put them to good use, (2) have a safe and dry location to store and use them, and (3) plan to continue their membership throughout the closure of our physical location. There will be no charge for this program, though we reserve the right to charge for equipment that is damaged or not returned. Please express your interest by posting to comments or emailing us. Also, we’re selling off 8 boxes (4×20″ and 4×24″) for $30 each, as John and Ricky have built replacement boxes for our re-opening!  UPDATE: All boxes are sold, thank you!

At-Home Workout #45

Warm Up

• 10 spiderman lunges (5R/5L)
• 10 runners lunges  (5R/5L)
• 20 arm circles (5 each side/forward backward)
• 10 arm crossover swings

Then 2 rounds of:

• 10 KB/DB swings
• 10 KB/DB push presses
• 10 lateral raises (light)
• 10 front raises 
• 10 goalpost internal external rotations

Workout of the Day

Complete 20 rounds for time of:

• 6 DB/KB snatches (alternate arms each round)
• 3 handstand push ups

Cool Down

• Seated knee hug (30s) into seated twist (30s) – each side
• Upper trapezius stretch – 30s per side

WOD Notes: Click here for a video explanation of today’s workout. DB snatches should tap the floor each rep; KB snatches can come from a swing/hang. You should alternate arms each round, not each rep. Click here for a breakout video of the DB/KB snatch. If you’re not comfortable with KB snatches, sub 8 KB swings instead. There are lots of options for modifying the handstand push ups including: HSPU to an elevated target (NTE 6″),  A-frame push ups, regular push ups, or a 3 second HS hold + 3 push ups. Post to comments: Time, weight used, modifications. 

FUCS Challenge Notes: In case you missed it, check out this post about the end of the FUCS challenge! Scroll to the end to read the most important part – our Friday night happy hour and quizzo night!

At-Home Workout #44

Warm Up

• 40 high knees
• 40 butt kicks
• 30 jumping jacks
• 30 high knee skips
• 20 reverse lunges in place
• 20 mountain climbers
• 10 scap push ups
• 10 push ups

Then test out 4 reps of each movement in the workout:

• 4 front rack squats – Right side
• 4 front rack squats – Left side
• 4 burpees

Workout of the Day

Partner Interval AMRAP in 20 minutes of:

• 16 front rack squats (8R/8L)
• 8 burpees

Cash Out

• Max consecutive pull ups OR max duration chin up hold OR max duration dead hang

Cool Down

• Couch stretch (1 min/side)
• Sit and reach (1 min)

WOD Notes: Click here for a video explanation of today’s workout.  The sub for burpees is 10 star jumps. If you need a partner, join us at the 10:00am class  and we’ll pair you up! If you can’t make that time, text your friends or ask on our new ICA Members Community Facebook page! If you prefer to workout solo, that’s fine too. Complete 1 round of the workout, then rest for the same amount of time you worked for (1:1 work to rest ratio).  Post to comments: partner, weight used, total rounds, modifications. Also post your max consecutive pull ups or hang time!

P3 Nutrition Notes: If you are getting tired of cooking and looking for healthy, prepared meal options, P3 Nutrition is delivering to ICA throughout the shut down. Orders must be placed by Thursday night for Sunday pick up at ICA at 11:30am. (Delivery to home is also available.) For more information or to place an order, click here.

At-Home Workout #43

Warm Up

2 rounds of 20 seconds on, 10 seconds off of:

• Fast feet (sumo stance)
• Russian KB/DB swing
• Mountain climbers
• 2-arm push press

Then 40 seconds on, 20 seconds off of:

• Single unders
• Alternating leg single unders
• Backwards single unders
• Double unders

Then complete 3-5 hang power clean & jerks per arm

Workout of the Day

Complete for time:

• 400m run
• 75 double unders
• 15R/15L hang power clean & jerks
• 400m run
• 50 double unders
• 10R/10L hang power clean & jerks
• 400m run
• 25 double unders
• 5R/5L hang power clean & jerks

Cash Out

• Tabata plank – hold in high plank, “rest” in low plank

Cool Down

• Crossover shoulder stretch – 30 sec/side
• Deep runners lunge – 1 min/side

WOD Notes: Click here for a video explanation of today’s workout. Subs for running include rowing or stair steps (~2 min). Subs for double unders include 2xSU, jump with leg taps, or jumping jacks. You can alternate hands on the HPC&J as needed – you don’t need to finish all reps on one arm before going to the next. Post to comments: Time & weight for the WOD; how far you got in the cash out!

Schedule Notes: Join us on Zoom at 9:00am!

At Home Workout #42

Warm Up

• 20 jumping jacks
• 10 KB/DB hike swings
• 20 seal jacks
• 10 KB/DB dead swings
• 20 cross over jacks
• 10 KB/DB sumo deadlift high pulls
• 20 shoulder circles (5 each way/each side)

Workout of the Day

“Back & Bi Day”

• Single arm bent over rows 3x15R/15L
• Lat pull overs 3×12

3 rounds of 30 seconds for max reps of:

• 2-arm curls (KB/DB)
• 2-arm bent over rows, underhand (KB/DB)
• Rest

Rest then 3 rounds of 30 seconds at each station:

• 2-arm curls (2 light objects)
• Bent over goal posts raises (2 light objects)
• Rest

Cash Out

Complete 40-30-20 reps of:

• Side crunches (rd 1 = 20R/20L)
• Cobra back extensions

Cool Down

• Reverse shoulder stretch (1 minute)
• Forearm stretch (1 minute)

WOD Notes: It’s Friday; let’s get jacked! Click here for a video explanation of the workout. For the first two movements, complete all 3 sets of bent over rows before moving to lat pullovers. If your DB/KB is too heavy to perform 12 controlled lat pull overs, load up a backpack to a manageable weight (35/20# range).

Community Notes: Happy birthday Jess Vollmer!

Schedule Notes: Happy hour, 5:30pm! Click here to join, password ICASTRONG

At-Home Workout #41

Warm Up

Complete 3 rounds of:

• 50 single unders
• 10 romanian deadlifts
• 10 thrusters (2-arm)
• 5 face up hollow rocks
• 5 face down hollow rocks

Workout of the Day

Support Your Local Box #3

Complete 50 reps for time of:

• KB/DB deadlifts *
• AbMat sit ups
• Step Ups (24/20″)
• Single arm KB/DB thrusters

*The official SYLB workout calls for two 50/35# DBs, one in each hand. Our ICA version calls for one-handed “suitcase” deadlifts, 25R/25L, since most of our athletes have only one KB or DB. 

Cash Out

• Handstand walk 50 yds for time

Cool Down

• Figure 4 piriformis stretch (1 min/side)
• Door jam lat stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout, and here for the official SYLB#3 video. If you registered for this fundraiser, remember to post your scores by Friday at 3:00pm. Report your score as “scaled” unless you used 2 DBs for the deadlifts. Post to comments: Time and weight used. Cash out time (if 50yds are completed).

Schedule Note: We had so much fun last week, let’s do it again! Zoom Happy Hour this Friday at 5:30 pm. We hope to see some new faces!

FUCS Notes: We are officially 5 weeks through our FUCS Nutrition & Fitness Challenge, with 1 week to go!! Congrats to the following athletes who completed at least 4 workouts during week 5. (As always let us know if we missed you.) Our final day of the challenge & benchmark WOD will be next Wednesday!

At-Home Workout #40

Warm Up

• 400m run
• 50 high knees 
• 40 butt kicks
• 30 jumping jacks
• 20 side lunge (10R/10L)
• 10 wedgie makers (5R/5L)
• Pigeon stretch – 1 minute per side
• Downward dog calf stretch – 1 minute total

Workout of the Day

“Griff”

2 rounds for time of:

• 800m run
• 400m backward run

Cash Out:

• Tabata glute bridges (Timing cheat: click here for a Tabata Mix on YouTube) 

Cool Down:

• Couch stretch
• Rag Doll

WOD Notes: Click here for a video explanation of today’s workout. This is a hero WOD in honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in Baghdad by an IED strike to his vehicle. Compare “Griff” to 160719. Post to comments: Time for Griff, total glute bridges.

Community Notes: Happy birthday Andrew K!

At-home Workout #39

Warm Up

• 10 spiderman lunges (5R/5L)
• 20 jumping jacks
• 10 mountain climbers
• 10 scap push ups
• 10 broom stick (squat) clean & jerks
• 10 broom stick overhead sit ups
• 10 broom stick overhead squats

Then complete 3-5 of each movement in the workout.

Workout of the Day

“The Chief – At Home Edition”

AMRAP in 3 minutes of:

• 6 KB/DB sumo deadlift high pulls
• 6 push ups
• 9 squats

Rest 1 minute and repeat for a total of 5 rounds.

Cash Out

• 50 toe touches
• 50 flutter kicks (R+L=1)
• 50 crunches

Cool Down

• Scorpion stretch (30s/side)
• Crossover hamstring stretch (1 min/side)

WOD Notes:  Click here for a video explanation of today’s workout. If the high pulls cause shoulder discomfort, you can switch to 9 deadlifts or 6 Russian KB/DB swings. Compare to “The Chief” on 190410.

Warm Up

Once through:

• 400m run
• 10 runners lunges (5R/5L)
• Downward dog calf stretch – 20 pulses (1oR/10L)
• 10 windmills (5R/5L, light weight)
• 10 KB/DB deadlifts
• 10 Russian KB/DB swings

Practice the KB/DB dead swing – at least 3-5 reps

Workout of the Day

Every 3 minutes for 30 minutes complete:

• 200m sprint
• 10 KB/DB dead swings

Cool Down

• Seated straddle side stretch (1 min/side)
• 20 rotational backward reach (10R/10L)

WOD Notes: Click here for a video explanation of today’s workout. You’ll complete 10 rounds, starting a new round every 3 minutes. The faster you go, the more rest you’ll get! The “dead swing” is also called the “hike swing” – it starts from the floor each rep and only goes to Russian height. Consult the video for more details. If you can’t sprint, sub any type of intense cardio in the 45 second range (stair running, mountain climbers, rowing, biking, jump rope, etc). Post to comments: Fastest and slowest round, weight used. 

Schedule Notes: Our virtual WOD schedule is the same as last week: Weekdays 6am, 12pm, 4pm, and 6pm (except Friday), Saturday 9am, Sunday 10am. Happy hour on Friday at 5:30pm!

FUCS Notes: Only 10 days to go!! We hope everyone who joined the challenge is staying on track and really starting to reap the benefits of your hard work! We’ve had a few people ask about the post-challenge InBody scans. We’re hoping for an update this week from Gov. Wolf regarding PA’s re-opening plan; once that’s announced, we’ll update you on what that means for the challenge. Everyone who signed up for the challenge, stuck to their eating plan, and completed at least 4 workouts each week will get a free InBody as promised… but the exact date is TBD!

At Home Workout #37

Warm Up

• 400m run
• 5 inch worms
• 10 broom stick overhead squats
• 10 broom stick dislocates
• 10 broom stick behind the neck presses
• 10 broom stick good mornings

Then complete 3 reps of each movement from the workout.

Workout of the Day

Complete 50 reps of each for time of:

• KB/DB push press (2-arm)
• Hollow rocks
• KB/DB swings (2-arm)
• Handstand shoulder taps (25R/25L)
• KB/DB sumo deadlift (2-arm)
• Jumping jacks
• KB/DB floor presses (25R/25L)
• Cobra back extensions
• KB/DB goblet squats (2-arm)
• Burpees

Cool Down

• Broom stick shoulder flexion stretch (1 minute)
• Hip flexor release (2 minutes)

WOD Notes: Click here for a video explanation of the workout.  This style of workout is called a chipper;  it’s a one-round workout where you have to complete all reps of the specified movement before moving on to the next. There will be a 30 minute time cap.  Most movements should take fewer than 2-3 minutes with a hard cap at 4 minutes per movement. Modification options: For hollow rocks you can rock in a tucked position or sub dead bugs. For handstand shoulder taps, sub plank shoulder taps. All of the other movements are more routine so hopefully you can do them or have a ready sub in mind! Email us (or your designated coach) if you need help coming up with modification options.

Schedule Notes: Zoom WOD at 10:00am!

Community Notes: Happy birthday Tom B!

At-Home Workout #36 

Warm Up

1 time through:

• 100 single unders
• 10 Samson stretch (5R/5L)
• 100 single unders
• 20 air squats

Then complete 3 rds of:

• 15 Russian KB/DB swings
• 5 two-arm squat clean-to-thruster

Then test out your DU & perform 4 full DB/KB complex (2R/2L)

Workout of the Day

AMRAP in 14 minutes of an ascending ladder of:

• 2 DB/KB complexes* (1R/1L)
• 10 double unders
• 4 DB/KB complexes* (2R/2L)
• 20 double unders
• 6 DB/KB complexes* (3R/3L)
• 30 double unders
• Continue adding 2 complexes (1R/1L) and 10 DUs until time expires

* Today’s complex will be a 1-arm hang squat clean-to-thruster + overhead lunge right + overhead lunge left (all with the same arm)

Cool Down

• Pigeon Stretch (1 min/side)
• Downward dog calf stretch (1 minute)

WOD Notes: Click here for a video explanation of the workout.  For a breakout video of the 2-arm clean (part of the warm up) click here. Modifications for the DU include 2xSU, jumping jacks, or a scaled number of DU. If you’re not comfortable with the KB/DB in the overhead position, cut the thruster and perform the lunges with the KB/DB in a front rack. Post to comments: Last full round completed + additional reps. (The set of 30 DU ends round 3, the set of 40 DU ends round 4, etc.) 

Community Notes: Happy birthday Kelsey!

SO MANY CHAD PICS… Great work ICA!!!

At-Home Workout #35 

Warm Up

1 time through:

• 400m run
• 10 spiderman lunges (5R/5L)
• 5 inchworms

Then 2 rounds of:

• 5 thrusters (2-arm)
• 10 plank knees to elbow (5R/5L)
• 20 jumping jacks

1 minute couch stretch on each side

Then 3-5 reps of each movement in the workout

Workout of the Day