Workout of the Day
AMRAP in 18 minutes:
WOD Notes: Each movement in this WOD is challenging, so today isn’t going to be a sprint for most people! It’s expected that you’ll have to slow down and focus on technique. However, pick scales as needed so that no set of 12 reps takes longer than 90 seconds.
Community Notes: Happy birthday Dennis!
Workout of the Day
AMRAP in 18 minutes:
WOD Notes: Each movement in this WOD is challenging, so today isn’t going to be a sprint for most people! It’s expected that you’ll have to slow down and focus on technique. However, pick scales as needed so that no set of 12 reps takes longer than 90 seconds.
Community Notes: Happy birthday Dennis!
Workout of the Day
Complete 10 rounds for time of:
Time cap = 25 minutes
WOD Notes: Today’s WOD isn’t technical, just a turn-your-head-off-and-go kind of day! Aim to complete the first round in 90-120 seconds; you’ll have to average 2.5 minutes per round to finish under the cap. Of course, hitting the time cap is okay too… 25 minutes of conditioning will be a good day no matter what!
Community Notes: Happy birthday Mason!
Workout of the Day
Back squat 1-1-1-1-1-1-1 (training max – no fails!)
Then 3 rounds of:
WOD Notes: Today’s heavy singles will help you figure out a starting point for the power meet, which is 31 days away! You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet on 10/29.
Schedule Notes: Today is our first Wednesday 4:30pm Olympic lifting class! Our olympic lifting classes are open to athletes of all levels who want to work on their technique in the snatch, clean, and jerk. These lifts are unparalleled in terms of their ability to develop speed, power, and coordination! The class is offered twice per week – Saturdays at 7am and Wednesdays at 4:30pm. To view the programming, open SugarWOD, select the desired date, then tap the blue arrow next to “Workout of the Day” which will open a drop down box where you can select Weightlifting.
Workout of the Day
Complete 21-15-9 reps of:
Run 400m BEFORE each set.
WOD Notes: Today’s WOD calls for moderately heavy bench press; pick a weight that requires you to break the first set of 21 into 2-4 sets. The box jumps are taller than normal, so be sure to challenge yourself by going at least 2-4″ higher than your normal height.
Workout of the Day
Complete for time:
Time Cap = 20 minutes.
WOD Notes: If you’re strong at both of these movements, try to go unbroken for all sets! If that’s not a realistic goal, you should aim to complete the longest (“apex”) round in 3-4 sets per movement. For instance, choose a wall ball weight where you can do the set of 25 as 10-8-7. For the DU, reduce the number of reps using any multiple of the wall ball rep scheme (1x WB = 5->25->5, 2xWB = 10->50->10, 3 x WB =15->75->15).
Community Notes: Happy Birthday Anna!
Workout of the Day
Push Press 2-2-2-2-2-2
Then:
Weighted ring dip 5-5-5-5-5
WOD Notes: Aim to start your first set of push presses at 70% and build to 90-95% by your last set. Fight for the hardest version of ring dip you can do. That could be banded, feet assisted, regular, or weighted!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Choose a deadlift weight that will let you complete each round in 1 or 2 sets of touch and go reps.
Schedule Notes: We’re breaking in the North room with the first official class at 8:30am! There are 6 classes on the schedule tomorrow. (So many opportunities to get your fitness on!) Main Gym = 7am Oly and 8/9/10am Daily WODs. North Room = 7:00 Open Gym, 8:30/9:30 Daily WOD.
Workout of the Day
Complete 4 rounds, each for time, of:
Start a new round every 6 minutes.
WOD Notes: Work with your neighbor to decide who wants to bike and who wants to row. If you can’t decide, alternate each round!
Workout of the Day
Front Squat 2-2-2-2-2-2
Then, complete for time:
WOD Notes: Start the first set of front squats at around 70% of your 1RM and end around 90-95%. Shoot for big sets on the med-ball cleans and let your legs catch on fire!
Community Notes: Happy birthday Tiana!
Workout of the Day
Complete for time:
WOD Notes: Today’s WOD is modified from the CrossFit mainpage on 9/11/22. We’ll be spending a lot of time upside down but don’t worry – there are modification options for anyone who prefers to stay right-side up! For example, the sub for handstand hold could be a wall climb hold or holding a pair of DB/KB overhead. The sub for the handstand walk is 2x distance walking lunges holding a DB/KB overhead. The sub for HSPU = DB push press or A-frame push ups. Come on in and work on your shoulder strength and stability!
Workout of the Day
“Nasty Girls”
Complete 3 rounds for time of:
WOD Notes: This is a CrossFit benchmark WOD, last performed at ICA on 9/17/2020. Although kipping MU are allowed for Rx today, the OG version featured strict MU (check out the video here!), so if you have that skill in your arsenal we encourage you to try it! For those still working on MU, scale to 7 jumping muscle ups or 7 pull ups + 7 push ups. If you are certain you can complete the hang power cleans unbroken at the prescribed weight, consider scaling up the weight to a point where the third round might take two sets.
Community Notes: Happy birthday Shawn G!
Workout of the Day
Deadlift (sumo or conventional) 3-3-3-3-3-3
Then with a partner complete:
WOD Notes: For the sled drag, find someone who deadlifts around the same weight as you and load a sled to 50% of today’s 3RM. One person drags at a time, but you can switch back and forth as often as needed.
Workout of the Day
Complete 50-40-30-20-10 reps for time of:
WOD Notes: This is CrossFit’s benchmark WOD “Annie” with kettlebell swings added for some extra fun! Choose a KB that allows you to complete the swings in large sets (1-3 sets for round 1). Double unders should be the fastest part of the workout, ideally 1 minute or less in round 1.
Workout of the Day
Teams of 3 complete for time:
One athlete running at a time.
Time cap: 40 minutes
WOD Notes: The 10k will be completed as 25x400m. 40 minutes is an aggressive time cap – team members will need to average a 1:36 pace (per 400m) to finish under the time cap. If that isn’t attainable for you, scale the distance to 250m. Keep in mind you’ll get a 1:2 work:rest ratio, so you should recover almost completely between intervals! Athletes who can’t run may bike, row or ski erg instead – choose something that will take between 1:15-1:30 per round.
Community Notes: Happy birthday Ray Zab!
We’re excited to announce that Tanya has accepted a position as a full time coach and personal trainer at Iron Cross Athletics! Tanya first joined ICA in 2013 and started coaching for us, part time, in 2014. She’s now stepping into a full time position, so you’ll be seeing her on the schedule and in the gym a lot more! We are thrilled to have her take on this new and larger role in our community.
Tanya has a degree in Kinesiology and Health and Physical Education K-12 from Temple University. She has coached swimming since 2011 and CrossFit since 2014. Tanya worked out at ICA through two pregnancies (including twins) and brings a wealth of knowledge that will benefit our entire community. Join us in congratulating Tanya on her new role!
Workout of the Day
Bench Press 2-2-2-2-2-2
Then 4 sets NFT of:
WOD Notes: For the cash out, choose the heaviest dumbbell with which you can complete 10 unbroken reps on each arm. Then, use that same dumbbell for the weighted bench dips.
Community Notes: Happy birthday Gisella!
Workout of the Day
Complete 27-21-15-9 reps for time:
Time cap: 20 minutes
WOD Notes: Men and women have the same calories today! If you know you’re a slower rower/biker, scale to 20-15-10-5 calories. (Same for burpee box jump overs!)
Community Notes: Happy birthday Allison R and Shachar!
Workout of the Day
AMRAP in 18 minutes:
WOD Notes: Pick a weight for the hang power snatches where you can start with an unbroken set of 10 and hang on for sets of 5 even when tired. If snatches don’t feel good you can switch to hang power cleans or KB/DB hang power snatches (10R/10L).
Workout of the Day
Back squat 3-3-3-3-3-3
Then complete 3 rounds NFT of:
WOD Notes: The cash out work can be unweighted or completed with a light DB/KB if you’re looking for an extra challenge. Aim to start the first set of back squats around 65% of your 1RM and end around 85-90%!
Workout of the Day
Teams of 2, complete 3 rounds for time of:
WOD Notes: One partner works at a time. You don’t need to divide work evenly, but try to divide effort evenly! Choose a weight for deadlifts that will let you complete sets of 5 to 10 reps. If you can hang on for 15, it is too light; if it ever gets to singles, the weight is too heavy.
Community Notes: Happy birthday Liz!
Workout of the Day
“31 Heroes – Workout to Remember”
AMRAP in 31 minutes:
WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb. **If you have a teammate drop out at last minute, this workout can be run with 3 people by combining stations 3 & 4. The 3rd athlete will do 1 rope climb + 5 box jumps, on repeat, until the runner returns.**
All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.
Event Details: Hooray! The day we’ve all been waiting for is finally here! We can’t wait to throw down with you in honor of the 31Heroes. For full event details, head on over to our Event Page! A few important notes:
Community Notes: Happy birthday Sofia S, Whitney, and Steph McGovern!
Workout of the Day
Hang power clean 3-3-3-3-3-3
Then 10×1 banded clean pulls using 100% of your 3RM hang power clean.
WOD Notes: When planning your weights for the hang power cleans today, shoot to start around 65% and build to 85-90% by the final set of 3. If you are newer to hang power cleans or they just don’t feel comfortable, keep the weight light and try to hit closer to 12 sets than 6!
Workday Notes: We’re putting together racks for the new room tomorrow from 11:00 am until ~3:00 pm. If you’re around and interested in helping, we’d love a hand!
Community Notes: Happy birthday Ben L. and Audrey C.!
Workout of the Day
Complete 1 up to 10 back to 1 reps for time of:
Complete 20 DU before each set.
Time cap: 20 minutes
WOD Notes: This rep scheme is deceiving… the reps will add up! If you can do T2B but not 100 of them, consider alternating between rounds of T2B and another ab movement of your choice. We’ll kick off today’s workout with 5-10 minutes of crossover double under practice, a movement introduced at the 2022 CrossFit Games!
Community Notes: Happy birthday BWat and Coach Heather!
Workout of the Day
EMOM for 10 minutes of:
Then “Karen”
Complete for time:
Time Cap: 15 minutes.
WOD Notes: “Karen” is an annual benchmark and one you don’t want to miss! The workout typically takes in the 6-10 minute range, and we’ll have a 12 minute cap. Pick a wall ball weight & height combination that lets you throw in sets of 5-15, even when tired. If you’re going for Rx today, hold yourself accountable to a full range of-motion, meaning full depth squats and hitting the target every time! Compare to 210929.
Workout of the Day
Take 8 minutes to build to a heavy single of:
Then shoulder press 3-3-3-3-3-3
Then complete 1 set for max reps of:
Workout of the Day
Complete 6 rounds for max reps of 30 seconds on, 30 seconds off at each of the following stations:
WOD Notes: Complete all 6 intervals at one station before moving to the next station. Athletes may start at different stations but will rotate in the specified order.
Workout of the Day
“Gwen”
Clean & Jerk 15-12-9 reps for max weight.
WOD Notes: Gwen is a CrossFit benchmark workout. Your goal is to find the heaviest weight you can hold on to for 15, then 12, then 9 reps. (Use the same load for each set.) All reps must be touch and go. Re-gripping the bar is not allowed (even a re-grip off the floor is a no-go). Rest as needed between sets. Click HERE to check out the CrossFit.com workout demo from Aug 21, 2022.
Workout of the Day
Front squat 3-3-3-3-3-3
Then take 10 minutes to practice pistol progressions.
WOD Notes: For the front squats, plan on starting around 70% and ending around 90% of your 1 rep max. If pistols aren’t in your arsenal, we’ll have a slew of progressions for you to develop. If pistols are specifically your jam, then lets try weighted pistols, knee jumps into pistols, candlestick to pistols or any other challenging variation!
Community Notes: Happy birthday Cindy & Mado!
Workout of the Day
Complete 5 rounds, each for time:
Start a new round every 4 minutes.
WOD Notes: Today’s pull ups are intended to be performed with the traditional arch-to-hollow kip. You can also go strict, in which case consider cutting the reps to 8-10/round. No butterfly kips allowed today.
Workout of the Day
On a 16 minute clock, complete:
In the remaining 12 minutes, complete an AMRAP of:
WOD Notes: For today’s 4 minute bike interval, go for a lower damper setting (3-5) and higher rpm (90-95). If your rpm fall below 80, lower the damper setting to get them back up again!
Community Notes: Happy birthday Fili & Fred!
Workout of the Day
Deadlift 8×5 (75%) – athlete’s choice sumo or conventional
Then complete 4 rounds NFT of:
WOD Notes: Over the next several weeks as we prepare for our Oct 29 in-house power meet, each day that we have a deadlift strength day you can choose to work sumo or conventional. Train whichever lift you plan to do at the meet. If you’re unsure, we recommend you go sumo!
Workout of the Day
Complete 10 rounds for time of:
Time cap = 20 minutes
WOD Notes: Today’s workout is highly technical, with heavy squat snatches and ring MU! If you’re newer to snatches, choose a lighter weight and perform 3 power snatches in place of the 1 squat snatch. More experienced athletes should challenge themselves with a weight around 85-90% of your 1RM. Ring MU can be modified to 3 ring rows + 3 ring dips, jumping MU, or banded MU today.
Community Notes: Happy birthday Steve K!
Workout of the Day
Complete with a partner.
Partner 1:
While partner 2 completes:
Switch.
Partner 1:
Partner 2 completes:
Switch.
Repeat this pattern for:
WOD Notes: Today is a partner WOD where both partners are working at the same time – one rowing, the other KB-ing! Ideally there will be some intervals when you’re done first (and can enjoy a little break), and some intervals when your partner is done first. If the same partner is always finishing their work first, you should modify the rowing distance or KB reps/weight to make it more even!
Community Notes: Happy birthday Emily Seraphin!
Workout of the Day
Bench press 8×5 (E2MOM, 75% 1RM)
Then complete 3 rounds NFT of:
WOD Notes: Today’s bench press uses the same rep scheme as Friday’s back squats (8 sets of 5 reps, lifting every 2 minutes). The weight shouldn’t be too heavy at the start, but it will add up over 8 sets. Advanced athletes should use 75% of their training max.
Event Notes: Our 31Heroes WOD & Fundraiser is fast approaching on Sunday September 11!
Full details can be found in the event post HERE.
Workout of the Day
On a 4 minute clock complete:
Rest 2 minutes.
Then, on a 4 minute clock complete:
Rest 2 minutes and repeat.
WOD Notes: Today is the first time we’re using our new Concept 2 bikes in a workout! In classes of more than 7 people you’ll share a bike with your neighbor. That means some athletes will start with the run-C2B interval and others will start with the bike-burpee interval. You’ll record 2 scores: total C2B pull ups and total burpees.
What’s the Concept 2 BikeErg all about? Cycling engages similar major muscle groups used in rowing: the quadriceps, glutes and hamstrings. Similar to rowing, it is low-impact and a great cardiovascular work out. The distances covered on the BikeErg are approximately twice the distances on the rower, so a 1000m bike is roughly equivalent to a 500m row. To help you compare across machines, Concept 2 calculates the “pace” on the BikeErg per 1000m, so 1:50 pace while rowing is roughly equivalent to a 1:50 on the BikeErg.
Community Notes: Happy birthday Sage, Stacy Hall, and Arvind!
Workout of the Day
“Sage”
AMRAP in 20 minutes of:
WOD Notes: This is Sage’s birthday workout and an annual ICA benchmark! The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will take ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!
Community Notes: Happy birthday Coach Tanya!
Workout of the Day
Back Squat 8×5 (E2MOM, 75% 1RM)
Accessory 1:
Rest 1 minute & repeat for 3 sets
Accessory 2:
3 rounds for max distance
WOD Notes: Today we’re starting a 9 week power lifting cycle to get us ready for a mock power lifting meet on Saturday, October 29! The meet is a great opportunity to test 3 heavy lifts in 1 day, get a taste of competition within the comfort of ICA’s walls, and participate in our notorious chili cook off! More details to come… for now just save the date and be sure to hit as many lifting days as you can over the next 9 weeks. Today’s back squats aren’t terribly heavy, but the volume will add up.
Schedule Notes: Coach Tanya is going to be running a swim workout this Saturday at Laurelwood Swim Club from 10:45 to 11:45 am! You do not need to be a proficient swimmer to join in the fun; just willing to try a different kind of fitness.
Workout of the Day
“JT”
Complete 21-15-9 reps for time of:
WOD Notes: JT is an old school hero WOD that pre-dates kipping handstand push ups… so today’s Rx HSPU will be strict! If you’re not up for HSPU and/or ring dips, you can sub barbell shoulder presses at 60% 1RM press for the HSPU and bent over rows (same bar) in place of ring dips. If you have 10 minutes to kill, check out this 2015 video of 2013 CrossFit Games champion Sam Briggs crushing JT. (Full disclosure: your JT may not look like this.)
Workout of the Day
“Nancy”
Complete 5 rounds of:
Time cap= 20 minutes
WOD Notes: This is a benchmark WOD that we complete once/year. You don’t want to miss it! If you are not comfortable with the overhead squat, modify to front or back squat. Whatever variation you choose, pick a weight that will allow you to complete the first few rounds unbroken and give you a legitimate shot at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!
Community Notes: Happy birthday Shawn C!
Workout of the Day
EMOM for 20 minutes of the complex: 2 clean pulls + 1 power clean
WOD Notes: Today’s goal is to improve our clean technique, specifically getting our hips open in the “2nd pull.” We care less about going heavy today and more about hitting good positions. Most athletes will stay well below a max and lift every minute on the minute (EMOM). If you’re feeling good and want to go heavy, you can switch to a lift every other minute (EOMOM) for the 2nd half of the workout.
Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!
Workout of the Day
On a 23 minute clock, complete 1 minute at each of the following stations:
Repeat for a total of 6 rounds.
WOD Notes: Today is a sprint interval where you’ll work hard for a minute then rest for a minute. You’ll log two scores: total calories and total DB snatches. “Rollover calories” count today, so make the last pull a big one!!
Workout of the Day
Complete:
WOD Notes: Most people will complete the shoulder-to-overhead as split jerks, although push jerks and push press are okay too! Pick a weight where you can complete sets of 3-5 reps at a time. Aim to complete the first run in no more than 5 minutes, and be out the door for your 2nd run by the 12 minute mark. The barbell can be taken from the rack or the floor, athlete’s choice.
Workout of the Day
Sumo deadlift 3-3-3-3-3-3
Then complete 3 rounds NFT of:
WOD Notes: If you hit the RDLs with solid form, your hamstrings and glutes should light up on every rep. If you are feeling these in your low back, let your coach know so we can help!
Community Notes: Happy Birthday Rey!
Workout of the Day
Complete for time:
Time cap= 20 minutes
WOD Notes: Choose a wallball weight/height/rep scheme that will allow you to complete each set of wallballs in under 3 minutes. See if you can increase your row speed each round!
Community Notes: Happy birthday Ray F!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Today’s goal is constant movement. Choose a kettlebell that will let you complete 8 swings unbroken even when tired and a box height that will minimize down time. Turn your head off and go!
Workout of the Day
Push press 5-3-3-2-1-1-1
Then complete NFT:
WOD Notes: If you’ve never played around with manmakers, they tend to escalate quickly! Check out a demo video here. In larger classes athletes may need to share dumbbells. Try to complete several manmakers in a row before passing them off to your partner.
Community Notes: Happy birthday Coach Zhu, Tracy M, and Zoe!
We’re excited to announce that ICA is expanding!
You’ve probably noticed construction taking place in the back corner of the gym… Curious to know what it’s all about? We’re adding a fully outfitted 2nd workout room. Below are some details and answers to your questions.
When will it be ready? This has been in the works since last August (2021)! We hope to have the basic construction done within the next week and then begin moving in new equipment. With a little luck, we’ll have meaningful fitness happening by September 1!
What will it look like when complete? The new space will serve the purpose of an entire second gym. While the layout will be different, we will still have fully outfitted workout stations similar to what we have in the current space (likely 12 rather than 14 spots).
Why? Because we want to be able to offer as much fitness as possible! In the short term, this room allows us to greatly expand our open gym hours. As we progress, we will begin to add classes at peak times (Saturday mornings, weekday afternoons, etc.). The main goal is to have more offerings and opportunities for our members – if you want to come in and workout, we want you to be able to!
How can we help? I can’t tell you how grateful I have been to field this question from many of you already. The answer is, we will have ~10,000 pounds of mats to install, 12 new squat racks/pull up stations to assemble and then bolt to the ground and a whole fleet of bike ergs to piece together (and this is just the start). We hope to put one or two work days on the calendar shortly for anyone who is willing and able to help out!
We truly can’t wait for all the opportunities this space will give us to help serve the ICA and Phoenixville community!
Workout of the Day
Complete for time:
Time cap: 20 min
WOD Notes: The time cap will probably catch some people today! Choose modifications that ensure you finish the first round in less than 6 minutes. Coaches challenge for RX athletes: Who can go unbroken on DU and thrusters?!
Community Notes: Happy birthday Karen B!
Workout of the Day
EMOM for 20 minutes of:
First minute:
Second minute:
WOD Notes: Choose a weight that will let you hang onto this complex for most of the workout. Ideally you’ll be left with at least 20 seconds of rest each round. The bar muscle ups should be completed in 1 or 2 sets in the early rounds.
Schedule Notes: If you missed the post on our 31Heroes event, check it out HERE!
Community Notes: Happy Birthday Noah!
Workout of the Day
Power snatch 5-5-5-5-5
Then complete NFT:
3×3 snatch pulls (100% 1RM power snatch)
3×10 Sotts presses (empty bar)
WOD Notes: The power snatches can be touch and go or quick singles today depending on preference. If Sotts presses (behind the neck from the bottom of a squat) do not feel good, shoot for seated behind the neck presses or regular seated presses!
Community Notes: Happy Birthday Becky!
Workout of the Day
Complete 200 burpees for time.
WOD Notes: Our famous annual benchmark!! Is this a test of conditioning and muscle endurance? Yeah, I guess. Is it a test of sheer mental fortitude? Abso-freaking-lutely! A good rule to help guide your target number (if other than 200) is this: If you get to 100 burpees after 15 minutes, call it at 100. If you get to 100 burpees between 10 and 15 minutes, go to 150. If you get to 100 burpees before 10 minutes, go for 200. If you get to 100 in less than 3 minutes, go for 500. Ok, so the last one is a lie… until someone does it.
Update: Final team, lane, and heat assignments can be accessed HERE! For final logistics and announcements check the blog tonight, 9/9!
(Yes, it’s a SUNDAY!)
11 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.
Every year since 2011 we’ve been in the top 5 fundraisers in the WORLD for the 31Heroes organiation. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:
While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on September 11!
In teams of 4, complete as many reps as possible in 31 minutes of:
WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb.
All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.
To register, please sign up in Wellness Living. This is a free event (does not count toward class totals). Guests from other CrossFit boxes are welcome and encouraged to participate! ONLINE REGISTRATION CLOSES AUGUST 31st SEPTEMBER 2nd to give us time finalize heats and teams!
Please try to establish your 4-person teams in advance of the event.
We will release heat assignments a few days before the event. [9/9 Update: heat assignments]
The parking lot will be closed so we can set up a “tent city” for our athletes and spectators! The 200m running route will take place in the parking lot, too. The highlighted areas shown below will be available for parking: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.
Family and friends are welcome to join us! Those who plan to spectate and cheer do not need to register. Anyone who wants to participate in the WOD is required to register and complete a waiver.
Bring your canopies, folding chairs, and yard games to create a “tent city” in the parking lot! During the event, we’ll have water and snacks available for participants. Around 11:15 we’ll serve up some wings and pizza. Please bring snacks, food, desserts, and beverages to share… including cold, adult beverages if desired!
Remember that our annual 31Heroes event is a fundraiser, not a competition. The focus of the day is honoring the 31 Heroes, enjoying a grueling workout with 100 of your closest friends, and celebrating our incredible community of fitness!
Thank you for your support of the 31Heroes! We can’t wait to workout, fundraise, and celebrate with you all!
Workout of the Day
Complete 4 rounds for time:
Time cap= 20 minutes
WOD Notes: Choose a double under option that takes between 1 and 2 minutes/round. The handstand push ups should take about the same!
Workout of the Day
Front squat 4-4-4-4-4
Then complete max reps in 1 minute of:
Rest 2 minutes and repeat.
WOD Notes: We’ll be building to a heavy 4 rep today! Aim for ~65% on your first set and plan to top out in the 85% range. For the jumping squats afterward, do everything in your power to not stop moving!!
Workout of the Day
Complete for time:
WOD Notes: Shoot to finish this workout in under 15 minutes. That means averaging less than a 2:15/400m pace throughout the runs and completing each set of pull ups in under 1:00, 2:00 and 3:00 respectively. Feel free to alter the runs to 600-400-200 if running isn’t your favorite but you’d like to keep up the intensity!
Community Notes: Happy Birthday Dave L and Stephanie M!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Choose a weight that will give you a chance at going unbroken for several rounds on the hang power snatches and overhead lunges, although you may choose to put the bar down between the two. Anyone who doesn’t feel like going overhead could turn this into hang power cleans and front rack reverse lunges (likely at 95/63#).
Event Note: Mark your calendars for Sunday September 11 for our annual 31Heroes WOD & Fundraiser!
Workout of the Day
Deficit deadlift 7-7-7-7-7
Then, complete 5 rounds NFT of:
WOD Notes: A deficit deadlift means you stand on top of a 25 or 45# plate and reach lower than you normally would to start the lift. For most lifters, this will make it slightly harder to move weight. For some others, this will actually feel more natural. Either way, you get to work on range of motion and brute strength today!
Workout of the Day
Complete 21-18-15-12-9 reps for time of:
Time cap= 20 minutes
WOD Notes: Choose a set of DBs that will let you complete each round in 2 or 3 sets. The pull ups should take less than 90 seconds in the first 3 rounds and ideally get faster as you go!
Workout of the Day
Bench Press 3-3-3-3-3
Then complete 5 rounds for time of:
Time Cap = 9 minutes.
WOD Notes: Shoot for your first set of bench to be around 70% of your 1RM. Finishing around 90% is possible! In order to finish the cash out in the time cap, choose a ring dip modification that will take 1-3 sets to complete.
Workout of the Day
With a partner, complete 2 rounds for time of:
WOD Notes: Partners should try to run together, but if you have very different 400m run paces, the faster runner can start on the next set of movements before their partner returns. Modify to a row (500/400m) or shorter run (250m) as needed. During the power cleans, front squats and box jumps, one partner will work while the other rests. You have to combine for 60 reps but it does not need to be divided evenly!
Community Notes: Happy Birthday Briag G and Elissa!
Workout of the Day
AMRAP in 5 minutes of:
Rest 2 minutes then AMRAP in 4 minutes of:
Rest 2 min then AMRAP in 3 minutes of:
WOD Notes: Choose a push up rep scheme or modification that will let you complete the first several rounds of each AMRAP unbroken. That last 3 minutes is going to be unreasonably fast!!
Schedule Notes: Due to extenuating circumstances (coach availibility due to the CrossFit Games), we will be CLOSED this Sunday, August 7. We apologize for the inconvenience. If you were planning to work out with us on Sunday, we’d love to see you complete the WOD at home and post your results to SugarWOD! The workout as planned calls for a rower, but you can sub a run or other cardio of your choice. Thank you for your understanding!
Workout of the Day
Push jerk 8×1 (90%)
Then complete 3 rounds NFT of:
WOD Notes: Push jerks will be completed “across,” meaning you choose 1 weight and ideally stay there for all 8 sets. Choose the most difficult form of handstand push up that you can do today (AHAP = as hard as possible)! That could mean using a deficit, elevated postion, wall walks, A-frame, bottoms up KB presses or handstand holds.
Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser! You can join our fundraising team or donate to our team HERE!
Workout of the Day
Complete AMRAP in 20 minutes of:
WOD Notes: Choose a single leg squat progression that will let you complete each round in less than 3 minutes. If squat snatches don’t feel good, consider power snatches or squat cleans! Programming credit: CrossFit.com 220717.
Community Notes: Happy Birthday Byron!
Workout of the Day
Complete 10 rounds for time of:
Time Cap = 20 minutes
WOD Notes: Plan on the deadlifts being completed in 1 or 2 sets each round. Avoid going to singles! Pull ups should take less than a minute.
Community Notes: Happy Birthday Liz!
Workout of the Day
Box squat 6×3 (85%)
Then complete max calories in 1 minute of:
WOD Notes: A 1 minute cash out? On leg day? Pshaw! Seems too easy…
Community Notes: Stop by ICA to collect your “Reese Tee” today!
Workout of the Day
AMRAP in 12 minutes of an ascending ladder:
Continue adding 5 wallballs and 10 double unders until time expires.
Rest 3 minutes, then:
Alternating EMOM for 10 minutes of:
WOD Notes: There will be lots of work getting done today! Part 1 of this workout should be fast while part 2 is more skill work and strength based. Come in for a well rounded day of fitness!
Community Notes: Happy Birthday Dom! And, please stop in to ICA today or tomorrow to collect your “Reese Fan Tee” and send her off to Madison with some ICA spirit!
Workout of the Day
Complete 3 rounds for time of:
Time cap = 22 minutes
WOD Notes: In the event of rain, substitute a 500/400m row for the run. Shoot for a push press weight that takes 1 or 2 sets/round in round 1 and no more than 5 sets in round 3. The toes to bar should take less than 2 minutes/round.
Community Notes: Happy Birthday Bruce!
Workout of the Day
Take 5 sets to build to a heavy single of the following barbell complex:
Then complete 3 rounds NFT of:
Community Notes: Happy Birthday Carver!
Workout of the Day
“Carver”
Complete for time:
WOD Notes: This is Carver’s birthday workout and an annual ICA benchmark! The scale for ring muscle ups will be 2x push ups. The scale for wall climbs will be 3x push ups + 3x hollow rocks. Whatever modifications you choose to make, record them accurately as this one will come around again!
Community Notes: Happy Birthday Amanda M!
Workout of the Day
Complete 8 rounds, each for time of:
Start a new round every 3 minutes.
WOD Notes: This is an interval style workout where each round is a sprint! The power snatches will likely be dropped each rep, but touch and go if you can! If you’re newer to power snatches, consider increasing the reps to 6 per round and staying lighter. There will be a cut-off at 2 minutes each round to ensure at least a minute of rest.
Community Notes: Happy birthday Taylor S!
Workout of the Day
Skill Work:
Then Overhead Squat 2-2-2-2-2-2
WOD Notes: It’s a great day to work on building towards muscle ups! No matter where you are in your journey, we’ll have an option to help your development.
Workout of the Day
Rest 5 minutes
WOD Notes: Today we challenge ourselves with a heavy farmer’s carry followed by the main event – It’s a 1 mile time trial day! Come in to polish up your running form and establish a new benchmark for the mile run. Choose a farmer carry weight that will let you complete the 400m with no more than 5 drops.
Community Notes: Happy birthday Joe Malone & Coach Ricky!
Workout of the Day
Complete AMRAP in 20 minutes of:
WOD Notes: This workout is fairly slow and steady. The bench press will need to be broken up at some point (probably early on). Choose a box jump height that is challenging but poses little to no risk of failure.
Community Notes: Happy birthday Karen Smith & Swetha!
Note: The AC is not functioning in the gym and the temp was 85* as we locked up. Be prepared with some cold water for a sweaty sumo deadlift day! We’ll update when it is functioning again.
Workout of the Day
Sumo Deadlift 1-1-1-1-1-1-1
Then complete 4 rounds NFT of:
WOD Notes: Today we’ll build to a heavy sumo deadlift single. Shoot for the first set to be around 70% of your PR. Only attempt a new PR if the lifts are feeling good and form is staying intact!
Community Notes: Happy birthday Lidia & Quinn!
Workout of the Day
Complete 4 rounds for time of:
WOD Notes: The strict handstand push ups should take less than 2 minutes in the early rounds and never longer than 3 minutes. If handstand push ups aren’t in your arsenal, consider 2x regular push ups or bottoms up KB presses.
Community Notes: Happy birthday Theresa Nowrey!
Workout of the Day
Complete 10 rounds for reps of:
WOD Notes: The squats today should be heavy enough to be slow and methodical but light enough that you can keep moving for the entire 30 seconds. Ideally you should get between 8 and 15 reps per round.
Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!
Workout of the Day
Shoulder press 10-8-6-4-2-2-2
Then complete 3 rounds NFT of:
WOD Notes: We’ve got a LOT of shoulder presses today! If you are unsuccessful on hitting any of the sets (particularly the 8-6-4), adjust the weights as necessary and move on to the next set. There is no need to repeat. For the accessory work, 10# plates will feel absurdly heavy. Most athletes will use, 1, 2.5 or 5# plates.
Community Notes: Happy birthday Joel!
Workout of the Day
Complete AMRAP 15:
WOD Notes: Ideally the first several rounds of this workout should take less than 2 minutes. It may slow down as DU and pull ups fatigue. Try to keep moving!
Workout of the Day
Complete for time:
Time cap = 24 minutes.
WOD Notes: You may alternate hands on the DB work as often as you like but each arm must perform equal work. We anticipate most people will switch hands every 5 reps.
Workout of the Day
Front Squat 5×5 @ 75%
Then EMOM for 8 minutes of:
WOD Notes: Today offers a LOT of front squat practice! Strive for great mechanics through the upper body as you fatigue.
Workout of the Day
Complete 5 rounds for time of:
Immediately into 1000/800m row
Time cap to start row = 20 minutes.
WOD Notes: Choose a push up scale that will let you complete each round of push ups in under 1 minute. The KB deads should be a glute and leg movement. If your back rounds while picking up the KB from the floor, plan on raising the bell on 45 or 25# plates until your midline can remain straight!
Workout of the Day
Complete on a 2 minute clock:
Rest 2 minutes. Repeat for a total of 5 rounds.
Record the total number of BMU.
WOD Notes: The goal in this workout is to have at least 30 seconds to play with bar muscle ups each round. If bar muscle ups aren’t in your arsenal yet, jumping bar muscle ups or strict pull ups will work just fine!
Community Notes: Happy Birthday Tyler Chain!
Workout of the Day
Snatch Balance 1-1-1-1-1
Then
Hang Squat Snatch 3-3-3-3-3
WOD Notes: The snatch balance is designed for you to work on your speed under the bar. Plan to go as low as you would on a regular snatch. If you know that is a partial knee bend (not full depth), then hit the same depth on the snatch balance!
Community Notes: Happy Birthday Jason Sigal!
Workout of the Day
Complete 8 rounds of:
WOD Notes: Welcome to power clean city! Choose a weight that will let you complete each round of power cleans in 45 to 90 seconds.
Workout of the Day
“Helen”
Complete 3 rounds for time of:
Time cap: 20 minutes
WOD Notes: If you can crush Helen in less than 12 minutes, consider adding a round or two afterward!
Workout of the Day
Deadlift 5-5-5-5-5
Then, 3 rounds NFT of:
WOD Notes: Shoot to open with around 60% of your 1 rep max and end around 80%. If you’re newer to deads, plan to stay light and hit 2 to 3 times as many sets to get more consistent with the movement.
Workout of the Day
Complete 3 rounds, each for time, of:
Start a new round every 8 minutes.
WOD Notes: Each round of this workout should take less than 5 minutes and should be capped at 6. To make that happen, choose a front squat weight that can be done in 1 or 2 sets. Toes to bar should be in 1 to 4 sets even when fatigued.
Workout of the Day
Complete for time:
Time cap = 20 minutes
WOD Notes: This workout was modified from one of the last chance qualifiers for this year’s CrossFit Games athletes. Anyone who wants to look up the original workout and take it on is welcome to do so (also a 20 minute time cap)!
Workout of the Day
Take 30 minutes to build to a heavy 1 rep clean and jerk.
Minutes 1-10: Lift every minute.
Minutes 11-30: Lift every 2 to 3 minutes as desired.
WOD Notes: It’s a great day to get better at weightlifting! Plan on starting around 40 to 50% of your 1 rep max and potentially building to a new PR at the end! If you’re not comfortable with the lift yet, consider hitting a rep or 2 every minute for the full 30 minutes. Either way, you’re going to get a bunch of practice!
Community Notes: Happy Birthday Jessica!
Workout of the Day
“Diane”
Complete 21-15-9 reps for time of:
Time cap=12 minutes
WOD Notes: Diane is one of our annual benchmarks. Choose a deadlift weight that will take 1 to 3 sets to complete each round. No matter where you are in your handstand journey, don’t shy away! We’ll spend a fair amount of time drilling handstands and handstand push up variations in class!
Community Notes: Happy Birthday Ryan W!
Workout of the Day
AMRAP in 1776 seconds:
WOD Notes: This is an outside class today. Make sure to bring some cold water and either a yoga mat, tower or piece of cardboard to protect you from the pavement!
Workout of the Day
Bench Press 8×2 (85-90%)
Then for max range of motion (not for time):
WOD Notes: The goal today is to hold one weight across all 8 sets. Try to find a load that will be challenging but will allow you to maintain proper mechanics.
Community Notes: Happy Birthday Cam!
Workout of the Day
“EVA STRONG”
With a partner, complete 5 rounds for time:
Time cap = 25 minutes
WOD Notes: This WOD was designed by Shotgun CrossFit in honor of slain Uvalde teacher and avid CrossFitter Eva Mireles. DU are completed by both partners at the same time (do not move on until both partners are done). T2B and C&J are divided between partners. The run is done together as partners. Significance of the numbers: 5 – May, 24 – Day, 19 – students who lost their lives, 2 – teachers who lost their lives.
Community Notes: Happy Birthday Julia and Kelyn (both from the teen program)!
Workout of the Day
AMRAP in 20 minutes of:
WOD Notes: Fight for beautiful positioning today! If the chin over bar hold doesn’t feel good, consider a ring row or bar row hold. If handstands aren’t happening, a wall walk hold or plank hold would work!
Community Notes: Happy Birthday Robbie!
Workout of the Day
Back squat 5-3-3-2-2-2
Then complete NFT:
WOD Notes: The sets of back squat today should ideally start around 65% and build to ~90% of your 1RM. The step ups today will serve as pistol practice. Try to use as little momentum as possible as you rise off the floor.
Workout of the Day
Complete 4 rounds for time:
Time cap = 24 minutes
WOD Notes: Choose a rope climb option that will take between 45 and 90 seconds each round. The runs should ideally be ~3 minutes. If they go past 4, consider cutting back to 400m runs.
Workout of the Day
Complete max reps in 3 minutes at each of the following stations:
Rest 3 minutes then complete max reps in 2 minutes at each station. Rest 2 minutes then max reps in 1 minute at each station.
WOD Notes: Find a steady pace today on the row and burpees. See if you can slightly speed up in each interval! Record total reps at the end of each round (first round = calories + sit ups + burpees).
Workout of the Day
Thruster 3-3-3-3-3
Then complete NFT
WOD Notes: Thrusters can come from the rack or the floor today. If you’re unsure as to whether or not you can do pull overs or skin the cats, come in anyway! There will be plenty of options to start getting you comfortable with being upside down.
Workout of the Day
Complete for time:
WOD Notes: Choose a power clean weight that will allow you to either string together sets of 3 to 5 or hit quick singles. Ideally the set of 42 push ups should take less than 2 minutes. If you know you’re a push up champion, feel free to go to 1.5x reps (63/45/27)!
Schedule Note: We’re offering a free community workout at Bridge & Main at 8:30am as part of the borough’s #PXVInsideOut series! Sign up in Wellness Living so we know who to expect. Guests are welcome (and encouraged)!
Workout of the Day
“Kelly”
Complete 5 rounds for time of:
Time cap = 35 minutes.
WOD Notes: This is one of our longer annual benchmarks, usually taking 20 to 30 minutes to complete. Try to find a pace that allows rounds 1 and 2 to feel “reasonable” and starts getting challenging in the 3 to 4 range.
Community Notes: Happy Birthday Traci!
© 2019 Iron Cross Athletics
1041 W. Bridge Street
Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
