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!
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!
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?!
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!
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!
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.
Get excited for ICA’s 12th Annual 31Heroes Fundraiser – taking place on September 11, 2022!
(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.
Fundraising / Donations
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:
Donate directly to our team page HERE. A donation of $31 (or more) will get you a 31Heroes tank or tee (mailed to you directly by 31Heroes).
Sign up as an individual fundraiser! You can earn some cool gear depending on your fundraising totals. Go to our team page (linked above) and click the “Join Team” button.
Make a cash donation in person at the live event (no t-shirt or prizes).
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!
The WOD
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
Thrusters
Rope climbs (scales: pull ups or ring rows)
Box jumps
WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 6 reps counts as 1 rope climb.
Level 1 = 50# sandbag, 155# thruster, 30″ box
Level 2 = 35# sandbag, 105# thruster, 24″ box
Level 3 = 35# sandbag, 65# thruster, 20″ box
Level 4 = 20# sandbag, 35# thruster, 16″ box
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.
Registration
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 to give us time finalize heats and teams!
Please try to establish your 4-person teams in advance of the event.
For non-ICA members, email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
For ICA members, we will have sign up sheets at the gym (one for each Level). Please list your team, partial team, or sign up as a free agent no later than August 31.
Schedule
7:30 – Gym opens
8:15 – Opening Remarks
8:30 – Heat 1
9:10 – Heat 2
9:45 – Group Photo in the Parking Lot
10:00 – Heat 3
10:40 – Heat 4
11:15 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages and snacks to share!
We will release heat assignments a few days before the event.
Parking
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.
Thank you for your support of the 31Heroes! We can’t wait to workout, fundraise, and celebrate with you all!
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!!
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!
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!
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!
Lana getting strong in the Teen Strength & Speed program!
Workout of the Day
Complete 21-18-15-12-9 reps for time of:
Chest to bar pull ups
DB/KB thrusters (2×50/35#)
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!
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.
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!
Teamwork makes the dream work! Reese, John & Sage working through the quarterfinals!
Workout of the Day
AMRAP in 5 minutes of:
7 push ups
7 KBS (53/35#)
Rest 2 minutes then AMRAP in 4 minutes of:
5 push ups
5 KBS (53/35#)
Rest 2 min then AMRAP in 3 minutes of:
3 push ups
3 KBS (53/35#)
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!
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!
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.
Continue adding 5 wallballs and 10 double unders until time expires.
Rest 3 minutes, then:
Alternating EMOM for 10 minutes of:
15 sec L-sit hold (min 1/3/5)
30 second headstand hold
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!
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.
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!
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.
Take 12 mintues to work strict ring muscle up progressions.
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.
400m farmer carry (as heavy as possible, 8 min cap)
Rest 5 minutes
1 mile run (as fast as possible (12 min cap))
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!
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.
Patty working through her plyo ski hops!
Workout of the Day
Sumo Deadlift 1-1-1-1-1-1-1
Then complete 4 rounds NFT of:
20 banded kneeling KB goblet squats
20 calf raises (unweighted)
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!
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.
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!
Quinn using leg gains earned at ICA to navigate with her equine partner, Skye!
Workout of the Day
Shoulder press 10-8-6-4-2-2-2
Then complete 3 rounds NFT of:
20 bent over reverse flies
20 lateral raises
20 front raises
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.
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!
40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
40 abmat sit ups
400m run
40 abmat sit ups
40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
800m run
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.
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!
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!
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!
10R/10L single-arm opposite leg KB/DB Romanian deadlifts
10R/10L plank knee-to elbow (slow)
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.
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.
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 theoriginal workoutand take it on is welcome to do so (also a 20 minute time cap)!
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!
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!
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!
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.
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)!
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!
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.
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.
Complete max reps in 3 minutes at each of the following stations:
Row (cal)
Sit ups
Burpees
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).
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.
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)!
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.
WOD Notes: Today, we’ll get warmed up fast and you’ll have ~12 minutes to make your attempts at each lift. Plan on hitting 20 to 30 warm up reps before you hit one of your 3 attempts. If you don’t love overhead squats, feel free to make this a front squat!
WOD Notes: You can choose your own height on the over unders. The Rx = not touching the pipe so if you put it low, be prepared to crawl low. If you put it high, be prepared to jump! If you’re not sure, pick your usual box jump height.
WOD Notes: Adding a band to a deadlift allows you to be under a fairly heavy load while at your body’s strongest point (the high point of the lift). The goal today is to add a band that offers enough tension that the exertion at the top of the lift is very high but form stays solid. Adjust the weights on the bar accordingly!
WOD Notes: Ideally, the first round of this workout (150/30) should take less than 5 minutes. If you’re going with strict HSPU, consider modifying to half the rep scheme. If you’re scaling HSPU, DB presses, A-frame push ups or regular push ups will do the trick quite nicely!
WOD Notes: Ideally each movement in the first round will take less than 2 minutes. C2B pull ups and deadlifts should be completed in sets of 5 or more. The second round could take closer to 3 minutes/movement!
Front Squat 1-1-1-1-1-1-1 (3s pause at the bottom)
Then complete 5 rounds NFT of:
5 squat box jumps
40 banded in-in-out-out steps
WOD Notes: Be aware of your form as you start to ascend from the bottom of the pause squat! If you feel your upper back start to round, stay at that weight or drop back a little to fight for positioning.
WOD Notes: With a 20 minute clock, this workout should be at a measured pace. If you love toes to bar, try to go unbroken from the beginning. If not, consider breaking into 5 and 5 and see how long you can maintain that cadence. The run should be taken at about the pace of a fast (almost PR) mile. KB swings should be unbroken!
WOD Notes: Plan on the muscle ups taking less than 3 minutes each round. The scale for muscle ups today will be either jumping muscle ups, muscle up transitions or 2xreps of pull ups AND push ups. If snatches don’t feel good, squat clean and jerks could easily take their place!
WOD Notes: Aim to start your first set of push presses at ~70% 1RM and build to around 90%. If you want to stay at one weight across today, ~80% would do the trick.
Time cap to get out for the second run = 20 minutes
WOD Notes: The 60/40/20 rounds of pistols should take less than 4:00/3:00/2:00 respectively. If pistols don’t feel good, we can modify to assisted pistols, pistols from a box or goblet squats!
WOD Notes: If going overhead doesn’t feel good for you, consider performing this as a clean complex. For the muscle snatch, choose a weight that is light enough to be fairly smooth through the entire motion.
WOD Notes: Try to keep a consistent but very fast pace on the row. For the wallball portion, unbroken wallballs would get you between 19 and 21 reps each round. If you are going to break, do everything you can to stay close to your first and second round totals.
Then, take 7 minutes to find your max consecutive double unders.
WOD Notes: For the final set of max reps, shoot for 3 to 10 reps. The goal should be to push to fatigue but still keep good form intact. For part 2, try to find a new PR for double unders!
WOD Notes: The thrusters today are designed to be completed in 2 or 3 sets each round. If you are able to go unbroken, it should be a herculean effort!
WOD Notes: Choose a KB weight that will let you keep moving continuously. The pull ups should be challenging but ideally unbroken for the first several rounds. Be sure to control the eccentric phase of each pull up (IE avoid dropping from the top).
Dan, JZ an Shawn C. taking their fitness seriously!
Workout of the Day
Bench Press 8-8-8-8-8
Then complete 3 rounds NFT of:
Max consecutive banded push ups
15 barbell bicep curls
WOD Notes: Try to gradually increase in weight on the bench across all 5 sets. If you can’t complete 8 reps on any one set, that is fine! There is no need to repeat the set; simply adjust the weights and move to the next set.
Community Notes: Happy Birthday Cate, Franco and Victoria!
WOD Notes: The power cleans today are expected to be singles and dropped each rep. Find a weight that is very difficult but one that poses little to no risk of failure. You read the box jump height correctly!
WOD Notes: You do not need to alternate hands each rep for any of these movements. You can alternate every 5 or 10 or whatever suits you! The runs should ideally be sub 2 minutes throughout. If that time domain is tough for you, consider hitting 250s instead!
WOD Notes: For part 1, the goal is to build to a heavy double. If lowering the bar from a push jerk is significantly uncomfortable, turn this into heavy singles so you can drop the bar on each rep. For part 2, focus on barbell cycling. This means you are not going super heavy but instead are trying to connect the reps as smoothly as possible.
Schedule Notes: Starting on June 13, the 10:00 am open gym will not be available due to the summer teen program. You can still pull some equipment into the back hallway or outside in good weather!
WOD Notes: Choose a deadlift weight that allows you to complete most rounds in 1 to 3 sets. If you are not yet handstand walking, the sub can be 4 wall walks or 20 inverted shoulder taps/round. Anyone that doesn’t want to go upside down at all can do overhead DB carries!
Community Notes: We’re excited to announce that ICA will be holding free CrossFit classes on the following dates in the parking lot at Bridge and Main St! It will be on the following dates: June 5, June 12, June 19, June 26, July 3, July 10, July 17, July 24, July 31, August 7, August 14, August 21 and August 28, from 8:30 to 9:30 am. ICAers are welcome to attend as are any friends, family or anyone you might know who would like to hit a free workout down town!
50 double unders, then max reps of specified movement in the remaining time.
Rounds 1 & 4:
power clean (135/93#)
Rounds 2 & 5:
Toes to bar
Rounds 3 & 6:
Burpees
Rest 1 minute between rounds. (18 min total with 12 min of work)
WOD Notes: Choose a double under scale today that will take somewhere between 30 seconds and 1 minute to complete. For those of you that are looking to get some practice in, today would be a great day to work DU for 45 seconds each round and then move on!
WOD Notes: We’ll be building to a heavy set of 5 today shooting to open around 60% and top out somewhere around 80% of your 1 rep max. For the ab work at the end, you may break up the work any way you like!
There will be no coach-led warm up tomorrow. The heat time you signed up for in Wellness Living is when you are starting the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready! The gym will open at 6:30 for anyone in the 7:00 am!
This workout calls for a 20/10# weight vest. (Heads up: Starting next year we’re upping it to 14# for ladies!) We have a limited number of vests available- first come, first serve.
You must start and end with the run, but you can split up the pull ups, push ups, and squats any way you want. (The most common approach is 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
Scaling Notes: The full version of this WOD takes about an hour! A popular scale is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes. Another scale is to tackle this workout with a partner, sharing all reps between the two. Jumping pull ups will not be allowed and bands are discouraged because they take a long time to get in and out of… We encourage you to sub ring rows instead.
Semi-Final Notes: We are ecstatic to announce that Reese finished this weekend’s competition in 5th place IN THE WORLD for the 14-15 y.o. girls! This punches her ticket to Madison to compete in the CrossFit Games, August 3-7!!! Thanks to everyone who cheered Reese on throughout the weekend. Stay turned for next weekend when Betsy takes her shot at the Masters semi-finals workouts.
WOD Notes: Partner 1 will complete 1 full round while partner 2 rests, then switch and continue until time expires. Ideally each movement today will take ~30 seconds. Choose a weight for power snatches that will let you string reps together through the entire workout. Burpees should have some hustle in them!
Congrats to our newest 1 yr members on the board! Shout out to our other April and May anniversaries: Tiago (3), Kirsten (3), Dom (3), Diana (3), Frank W. (5), Cindy (5), Rey (5), Allison S (5), Shawn C (6), Sillup (7), and Robbie (9)!
Workout of the Day
EMOM for 20 minutes of the following complex:
Squat clean + cluster
WOD Notes: In a complex, the goal is to complete the reps without letting go of the bar or resting on the floor. Plan to start around 50% of your 1 rep max thruster and then add weight every 2 to 4 minutes.
WOD Notes: If bar muscle ups are not yet in your wheelhouse, scale to jumping bar muscle ups, 10 strict pull ups, or 15 slam balls. Choose a wallball weight that will take 1 to 3 sets to complete each round.
WOD Notes: We’ve got lots of core work today! Focus on keeping your abs engaged all the way through the toes through rings and avoid a slack “free fall” to the bottom. If you’ve got double unders in any capacity, this is a great day to work them!
Community Notes: Happy Birthday Erik, Shawn F and Ryan H!
WOD Notes: We’ll be focusing on tempo squats today. The first 2 sets will have a 5 second eccentric phase. The second 2 sets will have a 3 second eccentric phase and the final 2 sets will be your usual pace! Slowing down the early sets will allow you to focus on stability and positioning throughout the squat. If you’re feeling good, try to increase weight across each set.
Running Notes: Join us for our annual “30k in May” that just so happens to be in June this year! Every week in June, you’ll see two running workouts (Mondays and Saturdays) accompanied with general warm up in the Aerobic Capacity track. We’ll kick off the month with an individual 5k which will give you a baseline in running. We’ll culminate the month of training with a 5k in Valley Forge Park on Sunday, June 26th from 11:30-12:30. More details to follow in the coming weeks. Please reach out directly to Ricky with any questions!
Semi Final Notes: Reese will be taking on the Semi Finals workouts this weekend as the last step in her quest for the CrossFit Games! If you’re around this weekend, come on out to cheer her on!
WOD Notes: Choose a KB weight that will allow you to complete each round in 1 to 3 sets. If you’re performing eye-level swings, consider increasing weight or upping the reps to 70/round. Box jumps should ideally take between 2 and 3 minutes/round. Choose the height/style accordingly!
Community Notes: We’re excited to be bringing Karen Littlewood on to our team at ICA! Karen will start shadowing in the coming weeks to get ready to coach. If you see Karen, make sure to congratulate her!
WOD Notes: It’s benchmark day!! There are many strategies to complete Grace. You can try quick singles, sets of 3-5 on some even time interval (every 30 or 40 seconds), or hold on for as many as you can and then survive! No matter the pace or strategy, prioritize making each rep look good. Afterward, we’ll rest a few minutes and then attack a short lung burner of an AMRAP. Is 8 rounds possible? I hope we find out!
Murph Notes: On Monday 5/30 (Memorial Day), we’re running the hero workout “Murph,” an annual tradition at ICA and CrossFit gyms around the country! The first heat kicks off at 7:00am and the last heat kicks off at 10:00am, with a hard cap at 11:00am to finish. Please note, this is not a coached class. Members are expected to show up at least 20 minutes before their heat time to warm up and set up, then you start the workout at the time you signed up for. Newer members – don’t worry – we’ll have coaches and experienced members available to help out, so come on in for a challening and meaningful workout. For more details on the workout and scaling options, view last year’s post, here. Please note – for this WOD only, you will not necessarily have your own workout station – anyone who goes beyond 30 minutes will share their station with an incoming heat.
WOD Notes: Today we’ll be building to a heavy set of 5 on the sumo deadlift. It would be a reasonable goal to start around 60% and end at 80% of your 1RM. The Romanian deadlifts should be controlled and should light up your hamstrings!
WOD Notes: Try to keep each movement to under 1 minute to be able to finish before the cap. The pull ups should be completed in 1 or 2 sets through the early rounds but may slow down from there. They ideally be done in under 1 minute each round.
Coach Kevin’s last 4:00 pm sending him off in style!
Workout of the Day
Complete 6 rounds, each for time:
30/24 cal row
20 one-arm DB thruster (50/35#, 10R/10L)
Start a new round every 5 minutes.
WOD Notes: Choose a DB weight that allows you to complete sets of 5 to 10. You may switch arms at any time! The row should be pretty darn aggressive and will ideally be completed in 1:30 to 2:00 each round. Full rounds should take less than 3 minutes and should be capped at 3:30 to ensure enough rest!
WOD Notes: Today we’ll be building to a heavy set of 3 on shoulder presses! Shoot to start your first set around 70% of your 1 rep max and aim for 85-90% by set 5. Then get ready to really go after your upper body in the accessory work!
Coach Notes: Today at 4:00 pm will be Coach Kevin’s last class on the schedule! If you see him or Hayley, wish them luck on their new adventures!
WOD Notes: Choose a deadlift weight that will take 1 or 2 sets to complete most of the way. Avoid going to singles. The rope climbs should be done in 90 seconds or less each round. Find a steady run pace and see if you can consistently keep moving for all 20 minutes!!
WOD Notes: The power snatch today is expected to be done in small sets (3 to 5) or quick singles. Ideally, each set of power snatches will take less than 2 minutes. The ring muscle ups should be completed in less than 90 seconds each round. If muscle ups aren’t in your arsenal, you can complete jumping muscle ups, box transitions or pull ups and push ups (~10+10/round).
WOD Notes: Today we’ll build to a 2 rep max front squat! Shoot to hit your first set of 2 around 70-75% and build. If you’re trying for a PR today, that should happen around set 5 or 6. After squatting, we’ll be attempting a 400m PR. The first run will be to feel out your legs and focus on form but not particularly speed. The second run should be everything you’ve got!
WOD Notes: Choose a wall walk scale that will take 3 minutes or less for the first round of 10. For the knees to elbow, fight to crunch up hard! These should be in sets of 5 or more.
With a partner, one person working at a time, complete 3 rounds for time of:
800m row
80 wallballs (20/14# to 10/9′)
80 KB swings (53/35#)
Time Cap = 35 minutes.
WOD Notes: These movements do not need to (and should not) be split evenly between your partners. Be in constant communication and help each other as you fatigue!
Take 20 minutes to find a 1 rep max of the following complex:
3 deadlifts + 2 hang squat cleans + 2 shoulder to overheads
Then accumulate 2 minutes of:
L-sit hold
WOD Notes: A barbell complex consists of completing all the movements without placing the bar down to rest! If you are significantly limited by the overhead portion of the lift, consider making it 3 deadlifts + 3 hang squat cleans. L-sit holds will ideally come from the floor but we can modify to rings, pull up bars, boxes or plates!
WOD Notes: Pick a handstand push up variation/rep scheme that will take less than 2 minutes when fatigued. When choosing your pace for the run today, aim for your 1 mile pace and try to hold as consistently as you can across all 4 rounds!
Complete 5 rounds for max reps in 1 minute at each station:
Row (calories)
Triple unders
Chest to bar pull ups
Rest 1 minute between rounds.
WOD Notes: Don’t shy away from triple unders! What we’re really saying here is work on the most challenging form of jump rope for you. That could be single unders, backward single unders, double unders or the elusive triples!
WOD Notes: The goal today is to work up to a 2 rep max! Shoot to start around 75% of your 1 rep and try to establish a PR (if you’re feeling good) by the 5th set. Get ready for some leg-smoking accessory work afterward!
