Daily WOD – Apr 26, 2019

Alternating EMOM for 30 minutes of:

  • 2 hang power clean (increasing weight)
  • 1R/1L Turkish get up (53/35#)

WOD Notes: Today is a strength day with our accessory work built in and a time component to keep things moving.  In the first minute you’ll complete 2 hang power cleans, then rest for the remainder of the minute. In the second minute you’ll perform 2 TGU, then rest for the remainder of the minute. Your first set of HPC should be around 50% of your 1RM HPC;  increase weight as the workout progresses until you get to 90% or higher.

Daily WOD – Apr 26, 2019

Alternating EMOM for 30 minutes of:

  • 2 hang power clean (increasing weight)
  • 1R/1L Turkish get up (53/35#)

WOD Notes: Today is a strength day with our accessory work built in and a time component to keep things moving.  In the first minute you’ll complete 2 hang power cleans, then rest for the remainder of the minute. In the second minute you’ll perform 2 TGU, then rest for the remainder of the minute. Your first set of HPC should be around 50% of your 1RM HPC;  increase weight as the workout progresses until you get to 90% or higher.

Daily WOD – Apr 25, 2019

 Complete for time:

  • 9 power snatch + 9 thruster + 9 clean & jerk (95/65#)
  • 200 meter run
  • 7 power snatch + 7 thruster + 7 clean & jerk (95/65#)
  • 400 meter run
  • 5 power snatch + 5 thruster + 5 clean & jerk (95/65#)
  • 600 meter run
  • 3 power snatch + 3 thruster + 3 clean & jerk (95/65#)
  • 800 meter run

WOD Notes:  Modify weight as needed to allow each barbell movement to be unbroken.

OLY WOD:

  • Snatch 1-1-1-1
  • Power clean and jerk 1-1-1-1
  • 5 rounds NFT of: 5 back squats (60% 1RM), 5 strict toes to bar, 5 DB shoulder press (heavy), 10 cal row

Daily WOD – Apr 24, 2019

Shawn F. ripping through doubles!

Complete 10 rounds for time of:

  • 5 pull ups
  • 10 push ups

Complete 10-100 DU after each round.

WOD Notes:  The first round would be 5-10-10 du, the second would be 5-10-20 du, 5-10-30 du and so on for 10 rounds.

Community Notes:  Happy Birthday Jess V!

Daily WOD – Apr 22, 2019

Jesse Sy getting jacked!

Partner Interval 16 rounds for time of:

  • 15 KB swings (53/35#)
  • 12 box jumps (24/20″)
  • 9 burpees

WOD Notes:  For this workout, partner 1 will complete 1 full round, then partner 2 will complete a full round.  Continue alternating until each athlete has completed 8 rounds.  If any 1 round takes more than 2 minutes, cut the remaining rounds to a 12-9-6 rep scheme. The Russian swing equivalent will be 25 reps.

Community Notes:  Happy Birthday Andrew and Josh!

Football WOD – Apr 21, 2019

Whitney

 

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

  • Row (calories)
  • Supine ring pull ups
  • Wall ball (20/14# to 10/9′)
  • Push ups

WOD Notes: Record total reps completed, or just go hard and record “fitness!”

Schedule Notes: There is 1 class only, at 9:00am. Late cancel policy is in effect. Out of consideration for other athletes, please remove your name as soon as possible (i.e. Saturday night) if you realize you can no longer attend. Thank you!

Daily WOD – Apr 20, 2019

Amanda staying focused!

 

Shoulder Press 1-1-1-1-1-1

Then

Complete 3 sets for *max* reps of push press @ 50% of 1RM shoulder press. (Record sum of all 3 sets.)

WOD Notes:  Compare 1RM shoulder press to 181029.

Schedule Notes: Sunday there is 1 class only, at 9:00am. We can add a 10:00am if there is demand, so please sign up ASAP and let us know if you get locked out. Also – Community Yoga is tomorrow (Saturday) at 10:30am. Bring a friend!

Daily WOD – Apr 19, 2019

**Last-minute schedule addition: We added a 10:30am class, today only! (Apparently a lot of y’all have the day off work?!?) Please do not show up to the 9:30 class if you don’t have a spot; we can’t safely accommodate extra athletes due to space constraints of heavy barbells and rope climbs. If you have the flexibility to register for 10:30 please do so to keep the 9:30 class available for those who need it. Thank you!**

Recognize any of this stuff? It’s getting Spring Cleaned if not picked up this weekend!

 

AMRAP in 20 minutes of: 

  • 3 cleans (AHAP)
  • 2 rope climbs

WOD Notes:  AHAP = As Heavy As Possible. Pick a clean weight that is heavy but does not risk failure. It’s okay if it takes 20-30 seconds to reset and recover between each clean. The percentage will be different for each person but for many will be around 80-85% of your 1RM. The sub for rope climbs will be 3 strict pull ups per climb.

Daily WOD – Apr 18, 2019

Welcome Steph!

With a partner complete 5 rounds for time of:

  • 1000m row
  • 30 toes to bar

WOD Notes: One person works at a time. The scale for toes to bar can be either toes to post or hanging knee raises.  Divide the work any way you want – it doesn’t have to be even. Row fast!

Reminder:  This is the first day of our new Thursday schedule!  Classes are 5:15 and 6:15am, 4pm and 5pm, with Open Gym from 6 to 8pm. Open Gym is free for members and those with active punchcards. During Open Gym you can work on anything you’d like, including making up a workout you missed or completing this week’s olympic programming:

OLY WOD

  1. Muscle snatch + jumping overhead squat (3+5) x3 sets @ 45#
  2. Snatch with pause just above knee cap 1-1-1-1-1
  3. Hollow hold DB floor presses 3×15
  4. Complete 3 rounds for time of: 10 wallballs (30/20# to 10/9′), 10 toes to bar, 3 complexes (power snatch, hang power snatch, hang snatch, 95/65#)

Daily WOD – Apr 16, 2019

Sage and Nik crushing shuttle runs!

Complete 3 rounds for time of:

  • 400m run
  • 30 dumbbell snatch (50/35#)
  • 20 step ups (50/35# to 24/20″)

WOD Notes: You’ll use a single dumbbell for this workout. Alternate arms every rep on the DB snatch and alternate legs every rep on the step ups. You do not need to carry the DB during the 400m runs. *You’re welcome*

Daily WOD – Apr 15, 2019

Curtis locking out a barbell!

AMRAP in 15 minutes of the ascending ladder:

  • 10 double unders
  • 1 bear complex (95/65#)
  • 20 double unders
  • 2 bear complexes (95/65#)
  • 30 double unders
  • 3 bear complexes (95/65#)

Continue adding reps until the 15 minutes is up.

WOD Notes:  A bear complex consists of a power clean, front squat, push press, back squat, push press.  You may not rest at any time in the middle of a complex but you may put the bar down between complexes.  Anyone who can’t safely place the bar on their back can complete 2 thrusters or use DBs instead.

Football WOD – Apr 14, 2019

Welcome Joe D!

On a 12 minute clock, complete 10-8-6-4-2 reps for time of:

  • Thruster (135/95#, NTE 70% 1RM)
  • Strict pull up

At the 12 minute mark, complete 10-8-6-4-2 reps for time of:

  • Power clean (135/95#)
  • Ring dip

WOD Notes: There is a 10 minute cap on the first half of the workout, to ensure at least 2 minutes of rest. The thrusters should be HEAVY, but you should be able to complete each round in 1-3 sets (i.e., 4-3-3 for the set of 10). Athletes who can’t press a barbell overhead can sub dumbbell thrusters or heavy front squats.

Open Gym – April 11, 2019

Kyle standing up a heavy front squat!

Join us from 4:30-7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week, or trying this week’s Olympic programming:

OLY WOD

  1. Split Jerk – build to a heavy single
  2. Clean deadlift + clean (2+1) 2@70%, 2@80%, 2@90% 1RM clean
  3. Complete 15-10-5 reps for time of: clusters (135/95#), strict pull ups, box jumps (32/24″)

Schedule Notes: Check the blog comments to see what Coach Kehl has in store for his final Endurance WOD!

Community Notes: Happy birthday Alex W!

2019 Summer Teen Program Registration!

Registration for the ICA Summer Strength and Speed program is now open!

When: Mondays, Wednesdays and Fridays from June 17th to August 9th (8 weeks).  The session will be held from 10:30 to 11:30 am.

Who:  Young athletes from age 12 to 18 looking to improve strength and conditioning and build a solid foundation in weightlifting.

What:  The two goals of the program are:

  • Build stronger and faster athletes.
  • Teach fundamental training practices and techniques such that if/when they train at school they can be safer and more effective.

Cost: The program will be $400.  There is a $50 discount if you register by May 1!

Contact us at ironcrossathletics@gmail.com or 717-572-3994 to register or if you have any questions.

 

Daily WOD – Apr 10, 2019

Happy Birthday John!  You do so much for our gym and our family… today we get to celebrate you! Love you!

“The Chief”

Max rounds in 3 minutes of:

  • 3 power cleans (135/95#)
  • 6 push ups
  • 9 squats

Rest 1 minute and repeat for a total of 5 rounds.  We will record total rounds completed.

WOD Notes:  Compare to 170313.

Schedule Notes: Thank you to everyone who took the time to answer our surveys about class times. It was really helpful to see your responses and know we’re moving in the right direction with our schedule changes. Here’s where we’re headed:

  • Morning classes will remain at 5:15/6:15am and will be 1-hour long. In the future they may move to 5:00/6:00am, but we continue to evaluate that option
  • We have officially added a 4:00pm and 5:00pm class on Thursdays, starting next week (4/18). Open Gym will follow, from 6:00-8:00pm. As always, experienced athletes are welcome to lift quietly in the back room during class times.
    • Thursday’s Open Gym will be free for ICA members and punchcard athletes!
    • We’ll post Olympic programming on Thursdays for athletes to complete during Open Gym if desired. 
    • With the loss of CF Endurance, we are committed to keeping some longer metcons in the weekly programming. Not necessarily on Thursdays though!
  • There were a few requests for other class times, and we promise we heard you! We’ll keep these requests in mind and continue to add to the schedule as we are able. Thank you!

Community Notes:  Happy Birthday to John and Chris S!

Daily WOD – Apr 9, 2019

Congrats to Smith on his first ring muscle up!

Snatch 1-1-1-1-1-1

Then

  • 3×3 snatch pulls (100% 1RM snatch)
  • 3×10 behind the neck presses (light)

Membership Waitlist: Our ICA community continues to grow, and we are thrilled to welcome so many new athletes! However, our most popular class times are occasionally filling to capacity, so we have decided to re-institute a waitlist for membership at ICA. If you have friends or family who want in, they should still contact us! We’ll accept new athletes who are interested in the less-busy class times (i.e., 6pm and 7pm). Those who want the peak class times will be temporarily placed on a waitlist while we wait for natural attrition.

Schedule Notes: Related to the above… Our 5:15am class attendance has been through the roof! Starting next week (4/18), we’re adding 5:15am & 6:15am classes on Thursdays. These will replace the 5:30am CF Endurance WOD. Thank you to Coach Mark for programming and leading this class; we will miss it!!

We’re also evaluating whether we need to “tweak” our morning class times to better distribute attendance and meet people’s needs. If you routinely attend the 5:15am or 6:15am, please take this short Early Bird survey to voice your opinion!

Lastly – We’re planning to add some Thursday evening classes in the near future. Although we love Open Gym, it has been lightly attended, and we want to better utilize that time. If you are an afternoon/evening athlete, please take this short Thursday Evening survey to weigh in on the Thursday PM schedule.

Daily WOD – Apr 8, 2019

Complete for time:

  • 1600m run
  • 1600m row
  • 16 muscle ups

WOD Notes:  The scale for muscle ups will be 1 or 2x strict pull ups.  In large classes, some athletes will row first and then run. There will be a 25 minute cap on this workout.

Community Notes:  Happy Birthday to Zane and Coach Dave!

Daily WOD – Apr 6, 2019

Mel getting under a clean!

Sumo Deadlift 3-3-3-3-3

Then

Atlas stone shouldering practice.

Community Note:  We’re celebrating the arrival of spring with a bonfire and backyard hang out at our house tonight (Saturday). If you don’t already have evening plans, feel free to join us! We’ll have light snacks; feel free to BYO grillables and adult beverages (except the 40+ of you doing the nutrition challenge… no beer for you!) Stop by anytime after 5:00pm. Text or email if you need our address.

Daily WOD – Apr 5, 2019

Congrats to our newest 1 year members Craig and Stacey!

Complete for time:

  • 50/35 cal row
  • 30 deadlifts (185/115#)
  • 20 front squats (185/115#)
  • 10 shoulder to overhead (185/115#)
  • 50 burpees

WOD Notes:  It should take you 2 to 3 sets to get through the 20 front squats so plan your weight accordingly!  If you do not feel comfortable with the push jerks you can either drop weight and go to a push press or use DBs.

Open Gym – Apr 4, 2019

 

Quinn Vollmer circa 2014.
Quinn yesterday! “What does it take to get strong? Years.”~ Louie Simmons

Come in between 4:30 and 7:30 for open gym!  You can use this time to work on anything you like including a workout from the last week:

  1. Complete 400m sled drag then 100 KB snatches, then 1000/800m row followed by max muscle ups.
  2. With a 25/15# plate complete 3 rounds for time of: 400 run, 75 Russian twists, 25 burpees over plate
  3. Complete for time 9-6-3 thrusters (85% bodyweight) mixed with 19-16-13 toes to bar.
  4. Bench Press 1-1-1-1-1-1 then 3x 10R/10L DB row, 1 minute ring plank
  5. Partner Interval 7 rounds each of 17 wallballs (20/14# to 10/9′), 37 double unders, 7 hang power cleans (155/105#)
  6. “Angie” – 100 pull ups, 100 push ups, 100 sit ups, 100 squats

Reminder:  Check the blog tonight to see what Coach Kehl has in store for CFE in the morning!

Community Notes: Happy Birthday Pete S!

Daily WOD – Apr 3, 2019

Joe being Joe!

“Angie”

Complete for time in order:

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 squats

WOD Notes:  There will be a 6 minute time cap on the pull up portion of this workout and the push ups should be done by the 15 minute mark.  Strict or banded pull ups should be modified to 50 reps.  Compare to 150407.

Schedule Notes:  Yoga on Sunday, April 21 (Easter) has been moved to Saturday, April 20 at 10:30 am.  On the 21 there will be a 9  am class only.  If it fills, we will add a 10 am!

Daily WOD – Apr 2, 2019

Diane working up a rope!

Partner Interval

Complete 7 rounds each of:

  • 17 wallballs (20/14# to 10/9′)
  • 37 double unders
  • 7 hang power cleans (155/105#)

WOD Notes:  In this workout, partner 1 will complete a full round of the workout while partner 2 rests, then switch.

Nutrition Challenge:  Day 1 in the books with 29 to go!  We got some really good questions today – keep them coming.  The first few days are the hardest but it will be worth it.

Community Notes:  Happy Birthday John C!

Daily WOD – Mar 30, 2019

Congrats to Betsy who made it to the Age Group Online Qualifier after finishing in the top 200 in the Open!

With a 25/15# plate, complete 3 rds for time of:

  • 400m run
  • 75 Russian Twists
  • 50 overhead reverse lunges
  • 25 burpees over the plate

WOD Notes: You’ll carry the plate on the run, too! There will be a 30 minute time cap.

Schedule Notes:  Going forward, Saturday morning Oly and Open gym are going to be cancelled.  In their place, the 7:30 am will now be a full size class!  The Oly programming will now go up with the open gym post on Thursdays and can be completed then.  We apologize for any inconvenience!

 

Daily WOD – Mar 29, 2019

Cindy demoing a solid banded push up!

Complete:

  • 400m sled drag {weight on sled =.25x(bodyweight+max deadlift)}

Then

  • 100 KB snatches (50R/50L) (5 minute cap)

Then

  • In 8 minutes complete 1000/800m row followed by max muscle ups (or strict pull ups)

WOD Notes:  The second portion (KB snatches) is actually a test for some KB certifications.  You can check the list of rules and standards HERE if you’re interested.  Each station will be allotted approximately 12 minutes.  In the case of the snatch test, you’ll have plenty of rest afterward.  After sled drag, there will be less down time.

Community Notes: Happy Birthday DE!

Open Gym – Mar 28, 2019

Warming up with some banded KB deads!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. “19.5” 33-27-21-15-9 reps for time of thrusters and c2b pull ups
  2. Hang power clean 5-5-5-5-5 then 3x 5 box jumps, 50 bicycles
  3. Every 4 minutes for 6 rounds complete: 20/15 cal row, 10 burpees, 5 deadlifts (70% 1RM)
  4. 15 minute death by box jumps (24/20″), DB snatches (50/35#)
  5. “Hollyman” – 30 rounds for time of 5 wallballs (20/14# to 10/9′), 3 HSPU, 1 power clean (225/145#)
  6. Run 1 mile then back squat 3-3-3-3-3

Community Notes:  Happy Birthday Nicole!

CFE Notes:  Check the blog tonight to see what Coach Kehl has in store for CrossFit Endurance.

Spring Nutrition Shape Up!

From April 1 – April 30, we’ll be embarking on a 30 day nutrition challenge. It’s a little “spring cleaning” for our diet! The goal is to get rid of any bad habits that crept in over the winter, and establish healthy eating patterns to carry us into the spring and summer feeling and looking our best! Participation is voluntary… but it’s also FREE so there are no excuses!

The rules of participation are simple:

  1. Commit. Add your name to the sign up sheet on the desk to demonstrate your committment to this challenge.
  2. Eat. Real. Food. Your diet should consist of “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” (Does that sound familiar? It should!) For 30 days, avoid these immflamatory foods: sweets/desserts, alcohol, breads/pasta, beans, and dairy. If you need help with meal prep, Kettlebell Kitchen delivers nutrition-challenge-friendly meals to ICA 2x/week.
  3. Portion Control. Depending where you are in your clean-eating journey, you may choose to weigh and measure your food (e.g. RP or Macro diet), or you may choose to focus on food quality with less emphasis on quantity. For those who don’t want to weigh and measure, a great way to properly portion your food is to follow this simple guide: eat 3-4 meals a day, with a serving of protein the size of your palm, a serving of dense/starchy carb (sweet potato, oats, quinoa, rice) the size of your fist, and colorful vegetables and fruits to fill the rest of your plate.

For increased accountability, consider getting an InBody scan before and after the challenge. These scans break down your bodyweight into water, fat, and, muscle mass, so you can better quantify your results. Scans are $35 each or $50 for 2 scans that “bookend” a nutrition challenge, like this one.

The challenge starts a week from today, so reach out to us ASAP with any questions. Let’s do this ICA! #ICAstrong #getjackedup

Daily WOD – Mar 25, 2019

15 minute death by:

  • Box jumps (24/20″)
  • Dumbbell snatch (50/35#)

WOD Notes: The “death by” rep scheme means you complete 1 rep of each movement in minute 1,  2 reps in minute 2, etc. After completing the specified reps, rest until the start of the next minute. “Death by” WODs start out slow but escalate quickly! All athletes will work for 15 minutes. When/if you hit a minute when you can’t complete the required number of reps, continue on as an AMRAP. Score will be total number of reps completed.

Community Notes; Happy birthday Erin!

 

Football WOD – Mar 24, 2019

Shawn C working up a rope!

Every 4 minutes for 6 rounds complete:

  • 20/15 cal row
  • 10 burpees
  • 5 deadlifts (70% 1RM)

WOD Notes:  Ideally you should have about 2 minutes of rest after each round in this workout.  Make sure you get at least 1 minute.  You can either cap yourself at 3 minutes or shorten one of the sets (but not burpees).

Daily WOD – Mar 23, 2019

Jason S locking out a DB snatch!

Hang Power Clean 5-5-5-5-5

Then

3 rounds NFT:

  • 5 high box jumps
  • 50 bicycles

WOD Notes: Compare HPC to 160328.

Pizza Helen Notes: Doors open at 3:45pm for our annual Pizza Helen! This social event is free for all members, and guaranteed to be a good time! Some details/logistics:

  • The workout Helen is 3 rounds of a 400m run, 21 KB swings, and 12 pull ups. For Pizza Helen, you eat a slice of pizza before each round! (Anyone whose hands are beat up from Open 19.5 can sub 30 air squats for the KBS and 12 burpees for the pull ups.)
  • Tomorrow’s event is celebrating the end of the 2019 Open, and it’s also our annual St. Paddy’s day tradition, so wear your Kelly Green and get ready to listen some some Irish tunes!
  • In true Irish spirit, athletes are invited to BYO adult beverages to drink before, after, or during the workout. It’s not unheard of to substitute an adult beverage for the slice of pizza each round… or drink it in addition!
  • We’ll provide the pizza. Right now only 15 people are signed up… but we know more are coming! Please sign up by 10:00am at the latest so we can be sure to order enough pizza!
  • You’re welcome to bring snacks/dessert to share. Guests are welcome too, but we need to know in advance.

OLY WOD

  • Clean Pull 5×2 (110% 1RM clean)
  • Power Clean 1-1-1-1-1
  •  Snatch pull + snatch (2+1) 5×1 @ 70%
  • 5 rounds for time of: 5 DB hang cleans (70/50#), 10 burpees

Open WOD – Mar 22, 2019

“Open 19.5”

33-27-21-15-9 reps for time of:

  • Thrusters (95/65#)
  • Chest-to-bar pull-ups

Variations:

Scaled: (Ages 16-54)

  • Men use 65 lb. and perform jumping pull-ups
  • Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

  • Boys use 65 lb.
  • Girls use 45 lb.

Scaled Teenagers 14-15:

  • Boys use 45 lb. and perform jumping pull-ups
  • Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

  • Men use 65 lb. and perform chin-over-bar pull-ups
  • Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

  • Men use 45 lb. and perform jumping pull-ups
  • Women use 35 lb. and perform jumping pull-ups

WOD Notes: There will be a 20 minute time cap on this WOD. For a full description of the workout and standards, click HERE.

Schedule Notes: There are 3 classes tomorrow, at 5:15am, 6:15am, and 9:30am. We’ll open up around 3:45pm for Friday Night Lights, running heats every 30 minutes until the last athlete is done! (Heats will likely be on the 0:15 and 0:45.) Sign up for a heat when you arrive, then get yourself warmed up and be ready to go when your heat is called.

Headliner Notes: No matter when you’re doing the WOD, be at ICA at 6:15pm to cheer for our headliner heat of ICA’s top men and women (ages 18-54): Nikki, Jenn, Erin, John, Dave, Dan E., Steve M., and Rocco! Shout out to Heather and Lombardi who rounded out the top 5 for the ladies but will be working Friday night. Congrats to ALL of our athletes for completing the Open this year, especially those who officially registered online – featured on our men’s and women’s ICA leaderboards.

Open Gym – Mar 21, 2019

The 19.4 headliner heat!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. “19.4” – AMRAP in 12 minutes of 10 snatches, 12 bar facing burpees (3 rounds), rest 3 minutes then 10 bar muscle ups, 12 bar facing burpees (3 rounds)
  2. Complete 4 rounds for time of 800m run, 30 KB swings (70/53#), 30 wallballs (20/14# to 10/9′)
  3. Complete 6 rounds for time of: 3 power cleans (205/125#), 12 OH backward lunges (45/25#), 24 Russian twists (45/25#)
  4. 3×15 bamboo OHS then 5s pause OHS 1-1-1-1-1
  5. AMRAP in 15 minutes of: 10 cleans (135/95#), 50 double unders, 2 rope climbs
  6. “Diane” 21-15-9 reps for time of deadlifts (225/155#), handstand push ups

Pizza Helen Notes:  Please sign up in Wellness Living for Pizza Helen if you plan to attend this Saturday so that we can have enough pizza on hand!

Reminder:  Check the blog tonight to see what Coach Kehl has in store for CFE!

Daily WOD – Mar 19, 2019

Shawn F. with a solid front rack position!

AMRAP in 15 minutes of:

  • 10 cleans (135/95#)
  • 50 double unders
  • 2 rope climbs

Open Note:  The final week of the Open is upon us!  Our Friday Night Lights headliner heat will feature ICA’s top men and women, ages 18-54, based on the first 4 weeks of competition. (Click to view the men’s and women’s ICA leaderboards).  Come on out to cheer on Nikki, Jenn, Erin, John, Dave, Dan E., Steve M., and Rocco!

Pizza Helen Note: This Saturday, March 23, we’ll celebrate the end of the Open with our annual Pizza Helen event, starting at 4:00pm. Sign up in Wellness Living by Thursday night so we can be sure to order enough pizza for everyone! For those new to ICA, Pizza Helen is a social event loosely disguised as a workout. It’s the benchmark WOD “Helen” but before each round you eat a slice of pizza! We supply the pizza, you can BYO adult beverages or any snacks you’d like to share.

Daily WOD – Mar 18, 2019

Vince L. working on some lateral jumps!

3×15 bamboo OHS

Then

Overhead Squat 1-1-1-1-1 (5 second pause at the bottom)

WOD Notes:  For anyone who doesn’t do overhead squats, you can work the technique and stability on the bamboo OHS and then switch to a 3 second pause front squat for the heavy lift.

Football WOD – Mar 17, 2019

Katy working on a heavy front squat!

Complete 6 rounds for time of:

  • 3 power clean (205/125#, NTE 80% 1RM)
  • 12 OH backward lunges in place (45/25# plate)
  • 24 Russian twists (45/25# plate)

WOD Notes: Russian twists are 24 taps (12 each side).

Weekend Late Cancel Notes: We have seen an uptick in weekend no shows / late cancellations, so this is a reminder to only sign up for classes you are committed to attending. If you need to cancel, please do so at least 60 minutes before class. For peak class times (currently Saturday and Sunday classes), there is a $10 late cancel fee. Please be courteous to us and your fellow members by doing everything you can to avoid “late cancels.” Thank you!

Schedule Notes: For today only, Football classes are at 8:30am and 9:30am. Stick around from 10:30-11:15 for a breakfast social, followed by yoga with Jana at 11:15. Whether you’re recovering from the Football WOD or from a St. Paddy’s Day hangover, Wegmans breakfast pizza should do the trick!

 

Daily WOD – Mar 16, 2019

Drake dropping into a snatch!

Complete 4 rounds for time of:

  • 800m run
  • 30 KB swings (70/53#)
  • 30 wallballs (20/14# to 10/9′)

WOD Notes:  There will be a hard cap of 35 minutes.

Website Notes:  If you have our site bookmarked on your phone or computer and are having trouble accessing the page, try updating your bookmark to start with https instead of http (https://iron-cross-athletics.com/blog).  Let us know if you’re still having trouble!

OLY WOD

  • 3 position snatch (high hang, above knee, full snatch) build to a heavy single
  • hang clean 1-1-1-1-1
  • 8-6-4-2 banded push ups
  • 10-8-6-4-2 supinated DB hang muscle clean (each hand)
  • 5×40 yd banded partner run

Open WOD – Mar 15, 2019

“Open 19.4”

3 rounds of:

  • 10 snatches (95/65#)
  • 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

  • 10 bar muscle-ups
  • 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

Variations:

Scaled: (Ages 16-54)

  • Men snatch 65 lb., chin-over-bar PUs, may step over bar on burpees
  • Women snatch 45 lb., chin-over-bar PUs, may step over bar on burpees

Teenagers 14-15:

  • Boys snatch 65 lb.
  • Girls snatch 45 lb.

Scaled Teenagers 14-15:

  • Boys snatch 45 lb., chin-over-bar PUs, may step over bar on burpees
  • Girls snatch 35 lb., chin-over-bar PUs, may step over bar on burpees

Masters 55+:

  • Men snatch 65 lb., chest-to-bar PUs
  • Women snatch 45 lb., chest-to-bar PUs

Scaled Masters 55+:

  • Men snatch 45 lb., jumping chest-to-bar PUs, may step over bar on burpees
  • Women snatch 35 lb., jumping chest-to-bar PUs, may step over bar on burpees

WOD Notes:  Each burpee must be performed perpendicular to and facing the barbell. The athlete can step or jump to their feet, but Rx divisions must use a TWO-FOOT take off. A two-foot landing is not required. At the top of each bar MU, athletes must keep their hands in contact with the bar and support themselves with their arms. (Resting and/or regripping is not allowed.) For a full description of the workout and standards, click HERE.

Tie Break Time: Record your time at the end of the first couplet.

Schedule Notes: There are 3 classes tomorrow, at 5:15am, 6:15am, and 9:30am. We’ll open up around 3:45pm for Friday Night Lights, running heats every 20 minutes until the last athlete is done! Sign up for a heat when you arrive, then get yourself warmed up and be ready to go when your heat is called.

Headliner Notes: No matter when you’re doing the WOD, be at ICA at 6:00pm to cheer for our headliner heat of ICA 50+ Masters! Todd and Jess Vollmer, Sikora, Nikki K, Erik, Sigal, Moira, Jeff, Betsy, and Tim!

Open Gym – Mar 14, 2019

Kristen locking out a FS!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. “19.3” 10 minutes of 200ft walking lunges (50/35#), 50 step ups (50/35# to 24/20″), 50 HSPU, 200ft HS walk
  2. Deadlift 10-8-6-4-2 then 5×10 bent over rows
  3. 3x through AMRAP in 4 minutes of 6 KBS (70/53#), 6 push presses (185/115#), 6 lateral burpees over bar
  4. Complete 4 rounds for time of: 5 unbroken muscle ups, 10 front squats (145/100#), 400m run
  5. Push Press 2-2-2-2-2 then 5 rounds NFT 10 yd bear slider, 10 yd walrus slider
  6. Row each for time 1500m, 100m, 500m

Reminder:  Check the comments to see what Coach Kehl has in store for CFE tomorrow!

Daily WOD – Mar 13, 2019

Rob G getting ready to launch a snatch!

Row the following distances, each for time:

  • 1500m
  • 1000m
  • 500m

Rest between attempts.

WOD Notes:  For timing purposes, 2 athletes will share a rower and while one rows the other will rest.  You’ll get 4ish minutes of rest between efforts.  Compare 1000m to 180124. Compare 500m to 171216.

Schedule Notes: This Sunday marks our 1-year anniversary of Yoga at ICA! To celebrate, we’re hosting a breakfast / social gathering from 10:30-11:15am.  We’ll have coffee, juice, fruit, and Wegmans breakfast pizza. (Yum!) To accomodate the party, Football classes will take place 30 minutes earlier than usual, at 8:30 & 9:30am. Come hang out, eat, and stay for Yoga! (Please register for Yoga in Wellness Living so we have an approximate head count.) Hope to see you there!

Community Notes:  Happy Birthday Catherine!

Daily WOD – Mar 12, 2019

Chris S. coaching Anna through 19.1!

Push Press 2-2-2-2-2

Then

5 rounds NFT:

  • 10 yd bear sliders
  • 10 yd walrus sliders

WOD Notes:  Compare to 140627. Anyone who can’t complete the walrus sliders can sub a 30 second plank hold.

Open Notes: This week’s Headliner Heat will feature some of ICA’s 50+ Masters showing all you young guns how it’s done! Get ready to cheer on Todd and Jess Vollmer, Sikora, Nikki K, Erik, Sigal, Moira, Jeff, and Betsy!

Schedule Notes: This Sunday marks our 1-year anniversary of Yoga at ICA! To celebrate, we’re hosting a breakfast / social gathering from 10:30-11:15am.  We’ll have coffee, juice, fruit, and Wegmans breakfast pizza. (Yum!) To accomodate the party, Football classes will take place 30 minutes earlier than usual, at 8:30 & 9:30am. Come hang out, eat, and stay for Yoga! (Please register for Yoga in Wellness Living so we have an approximate head count.) Hope to see you there!

Daily WOD – Mar 11, 2019

Congrats to Kelly G, Sydney and Alex D who all celebrate their 1 year anniversaries this month!

Complete 4 rounds for time of:

  • 5* muscle ups
  • 10 front squats (145/100#)
  • 400m run

* Muscle ups must be consecutive with a max of 5.

WOD Notes:  This should be a fast workout!  Choose a front squat weight that can be done unbroken.

Reminder:  Kettlebell Kitchen will be in house for our evening classes. Our account rep, Benni, will have food samples and information, and is happy answer any questions you have. From now until Tuesday at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.

Football WOD – Mar 10, 2019

m

Some of the ICA rookies from Friday Night Lights!

Complete 3 cycles of the following:

AMRAP in 4 minutes

  • 6 KB swings (70/53#)
  • 6 push presses (185/115#)
  • 6 lateral burpees over bar

Rest two minutes after each cycle and continue from where you left off.

WOD Notes:  Choose a push press weight that allows you to do at least the first round unbroken. After that, you should not have to go to singles (always 2s or 3s). The bar will be coming from the floor so choose your weight wisely! Compare to 170312.

Schedule Notes: Don’t forget about daylight savings! Clocks “spring forward” tonight.

Daily WOD – Mar 9, 2019

Pete S. locking out a power snatch!

Deadlift 10-8-6-4-2

Then

5×10 bent over row (~35% 2RM deadlift)

WOD Notes:  Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and then shoot for close to 90% on the set of 2.

Schedule Notes: Kettlebell Kitchen will be in house for our evening classes Monday night (3/11). Our account rep, Benni, will have food samples and information, and can answer any questions about nutrition and meal prep. From now until Tuesday night at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.

OLY WOD

  1. Pause clean + pause split jerk (2 second pause in catch of clean and catch of jerk, build to a heavy single)
  2. High hang snatch 3×3@ 50%, 2×3@60%, 1×3@ 70% 1RM snatch
  3. AMRAP in 9 minutes of: 2 complexes (185/115#), 8 pull ups.  A complex consists of a power clean, hang power clean, hang clean, push jerk.

 

 

 

Open WOD – Mar 8, 2019

“Open 19.3”

  • 200 ft overhead walking lunge w/ single DB
  • 50 box step ups w/ single DB
  • 50 strict HSPU
  • 200 ft handstand walk

There is a 10 minute time cap on this WOD.

WOD Notes and Standards: This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The back knee must tap the floor each step, and the DB must remain above your head. Every 5′ counts as one rep, but BOTH heels must cross the line for the rep to count. For the DB box step-ups, athletes must alternate legs, and the free hand may not push off your leg. For the HSPU, the palms must remain inside a 36×24″ box marked on the floor; fingers can extend outside the box. Each HSPU starts at and ends at the top, with the athlete at full lockout and heels touching the wall. Only your heels may touch the wall during the repetition. When/if 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet, with every 5′ counting as 1 rep. (For the bear crawl, both hands and both feet must cross the line for the rep to count.) For a full explanation of standards click HERE.

Tiebreak: Record the athlete’s time after the box step-ups and after the handstand push-ups.

Variations:

Rx’d:(Ages 16-54)

  • Men use 50-lb. DB, 24-in. box
  • Women use 35-lb. DB, 20-in. box

Scaled: (Ages 16-54)

  • Men use 50-lb. DB and 24-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl
  • Women use 35-lb. DB and 20-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:

  • Boys use 35-lb. DB and 24-in. box
  • Girls use 20-lb. DB and 20-in. box

Scaled Teenagers 14-15:

  • Boys use 35-lb. DB and 24-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl
  • Girls use 20-lb. DB and 20-in. box, front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

  • Men use 35-lb. DB and 24-in. box, 5-in. elevated strict HSPU
  • Women use 20-lb. DB and 20-in. box, 5-in. elevated strict HSPU

Scaled Masters 55+:

  • Men use 20-lb. DB and 20-in. box, front-rack lunges, DB strict presses (w/ 2 dumbbells) and bear crawl
  • Women use 10-lb. DB and 16-in. box, front-rack lunges, DB strict presses (w/ two dumbbells) and bear crawl

Schedule Notes: There are 3 classes tomorrow, at 5:15am, 6:15am, and 9:30am. We’ll open up around 3:45pm for Friday Night Lights, running heats every 20 (or so) minutes until the last athlete is done! Sign up for a heat when you arrive, then get yourself warmed up and be ready to go when your heat is called!

Headliner Notes: No matter when you’re doing the WOD, be at ICA at 6:15pm to cheer for our headliner heat of ICA Rookies! Craig H, Jason, Dan T, Katy, Shawn, and Kelly G!

Open Gym – Mar 7, 2019

Joanna hammering away on the rower!

Come in between 4:30 and 7:30 tonight for open gym.  You can work on anything you like including a workout from the last week:

  1. “19.2” 8 minutes to complete 25 T2B, 50 DU, 15 cleans (135/85#), 25 T2B, 50 DU, 13 cleans (185/115#)
  2. Complete for time in any order 10 rope climbs, 100 burpees, 100 cal row, 100 KB snatches (53/35#)
  3. Complete 5 rounds of 30s on, 30s off of: Ring rows, box jumps (high), shoulder to overhead (heavy)
  4. Back Squat 10-8-6-4-2 then 50R/50L oblique crunches (KB or DB)
  5. 21-15-9 reps for time of: DB snatches (70/50#), strict pull ups
  6. AMRAP in 17 minutes of: 20 push ups, 20 box jumps (24/20″), 20 wallballs (20/14# to 10/9′)

Notes:  Check the blog tonight to see what Coach Kehl has in store for CFE tomorrow morning!

Daily WOD – Mar 5, 2019

Catherine going hard on a row!

Complete 21-15-9 reps for time of:

  • Dumbbell snatches (70/50#)
  • Strict pull ups

Community Notes:  Happy Birthday Pete P!

Open Notes: This week’s Headliner Heat will feature some of our ICA Rookies! Come on out and make some noise for Craig H, Jason, Dan T, Katy, Shawn, Kelly G, and a couple other athletes awaiting confirmation!

Daily WOD – Mar 4, 2019

Snow Note: Classes are on!

Missy and Kelly G working through push ups!

Back Squat 10-8-6-4-2

Then

50R/50L KB oblique crunches

WOD Notes:  The intent on this rep scheme is to build from approximately 60% 1RM on the set of 10 to around 90% on the set of 2.  No failing reps!

Snow Note 2: FYI – Phoenixville has declared a snow emergency through 12:00 noon on Monday, and Bridge Street is a snow emergency route. This means you’re not supposed to drive on it unless your vehicle is equipped with snow tires or chains.

Football WOD – Mar 3, 2019

Matt B. hustling on a shuttle run!

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

  • Supine ring pull up (as low as possible)
  • Box jump (as high as possible)
  • Shoulder to overhead (as heavy as possible)

WOD Notes: There are no prescribed heights or weights today… You should pick the most challenging version of each movement that you can do. Aim for 5-10 reps of each movement per round.

Daily WOD – Mar 2, 2019

Snow Note: A snowy mix is expected tonight. We will post on the blog by 6:15am if there are any changes to our morning schedule.

Blake initiating the third pull on a power snatch!

Complete for time, in any order:

  • 10 rope climbs
  • 100 KB snatch (53/35#)
  • 100 burpees
  • 100 calorie row

WOD Notes: Break up the reps any way you want, just get the work done! KB snatches do not need to return to the floor each rep. See a movement demo HERE.

Parking Notes: A business in our complex is holding an auction tomorrow at 9:00am, so we expect the parking lot to be full. Look for parking along Jefferson Street, on the North side of the building, or across Bridge Street at the Oakwood Apartments (map HERE).

Open Notes:

  1. Registered athletes who need to complete Open 19.2 are welcome to do so during Open gym (starting as early as 7:00am). BYO judge/counter.
  2. Congrats to John for the highest Rx score and Erik on the highest scaled score so far!
  3. In the Headliner heat, 2 parents (Vince and Ceil) and 2 kids (Alex and Kyle) won their respective family battles, and the parents won the overall point totals! Thanks to all participants for putting forth 100% and making this a fun event.

Daily WOD – Mar 1, 2019

Snow Note: 5:15 and 6:15am classes are on; please drive carefully!

“Open 19.2”

On an 8 minute clock, complete:

  • 25 toes to bar
  • 50 double unders
  • 15 squat cleans (135/85)
  • 25 toes to bar
  • 50 double unders
  • 13 squat cleans (185/115)

If the above work is completed before 8 minutes, the athlete earns “bonus” time to complete additional rounds:

  • +4 minutes (until 12:00) to complete: 25 T2B, 50 DU, 11 squat cleans (225/145)
  • +4 minutes (until 16:00) to complete: 25 T2B, 50 DU, 9 squat cleans (275/175)
  • +4 minutes (until 20:00) to complete: 25 T2B, 50 DU, 7 squat cleans (315/205)

WOD Notes: This is a repeat of Open WOD 16.2 with one variation – everyone gets to workout for 8 minutes this year! Once a round is completed, you may immediately begin the next round. Do NOT stop and wait for the clock to hit 8/12/16 minutes. You can have help loading your barbell, but athletes are ultimately responsible for ensuring the proper weight is on the bar.

Tiebreak Notes: For anyone officially registered for the Open, have your judge record your time at the end of each set of double-unders!

Variations: The Rx version of this WOD calls for 25 T2B and 50 DUs for all ages, but the clean weight varies (see below). The scaled version calls for 25 hanging knee raises (or anchored sit ups for 55+) and 50 single unders. For a full description of rules/standards click HERE.

Scaled (Ages 16-54):

  • Men squat clean 95-115-135-155-185
  • Women squat clean 55-75-95-115-135

Rx Teen (14-15)

  • Boys squat clean 95-115-135-155-185
  • Girls squat clean 55-75-95-105-115

Scaled Teens (14-15):

  • Boys squat clean 65-85-105-125-145
  • Girls squat clean 45-65-75-85-95

Rx Masters 55+:

  • Men squat clean 115-135-155-185-205
  • Women squat clean 65-85-105-125-145

Scaled Masters 55+:

  • Men squat clean 65-85-105-125-145
  • Women squat clean 45-65-75-85-105

Schedule Notes: There are 3 classes tomorrow, at 5:15am, 6:15am, and 9:30am. We’ll open up around 3:45pm for Friday Night Lights, running heats every 15-20 minutes until the last athlete is done! Sign up for a heat when you arrive, then get yourself warmed up and be ready to go when your heat is called! If you are officially registered for the Open, you MUST arrange for a judge/counter or we can not validate your score. Even if you are not competing, we encourage all athletes to have a judge/counter to provide an extra dose of motivation and accountability!

Headliner Notes: No matter when you’re doing the WOD, be at ICA at 5:30pm to cheer for our headliner athletes: Lombardi & Luke, Sofia, Kyle, and Alex… and their parents Vince, Ceil, Steve and Tina!

Open Gym – Feb 28, 2019

Heath with a great locking out position!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. “Open 19.1” AMRAP in 15 minutes of 19 wallballs, 19 cal row
  2. Bench Press 5-5-5-5-5, complete 10 ring dips after each set
  3. “Lucky No. 13” 10 min EMOM of 10-1 deads, 3-12 burpees
  4. “Isabel” Complete 30 power snatches for time (135/95#)
  5. Front Squat 3-3-3-3-3 then 3x10R/10L weighted step ups
  6. AMRAP in 6 min of: 35 DU/10c2b then 35DU/5HSPU then 35 DU/10 T2B

Schedule Notes: Get your cardio on at Coach Kehl’s CF Endurance class, tomorrow morning at 5:30am! WOD will be posted to blog comments shortly.

Open Notes: The 2nd week of the Open is upon us! Hit up Games.CrossFit.com at 8pm Thurday night to watch the 19.2 live announcement. Also streamed on the Games Facebook page.

Community Notes: Happy birthday Kyle E!

Daily WOD – Feb 26, 2019

Coach Kehl in a solid OHS!

Front Squat 3-3-3-3-3

Then

3x10R/10L weighted step ups

WOD Notes:  Compare to 180824.

Open Announcement: This week’s Headliner heat will take place on Friday at 5:30pm. It’s another family battle, this time parents versus kids! Come on out to cheer on Sarah & Luke, Sofia, Kyle, and Alex… or their parents Vince. Ceil, Steve and Tina!

Community Note: Heather is organizing a ladies brunch for this Sunday at 11am in Pottstown. If you missed the FB invite, hit her up at heathermorgan427@gmail.com for details!

Community Note 2: Happy birthday Becky!

Daily WOD – Feb 25, 2019

Steve M. lowering into a front lever!

“Isabel”

Complete for time:

  • 30 snatches (135/95#)

WOD Notes: This is a benchmark workout, so bring your A game! You can power snatch or squat snatch for Rx. Anyone who can’t safely snatch can sub cleans or C&J. The weight you choose today should be significantly heavier than your “Randy” weight from 181214.  Compare to 180226.

Event Notes: Mark your calendars for Saturday March 23rd – we’ll be celebrating the end of the Open with Pizza Helen! Exact details TBA, but it will likely start around 3-4pm. For those new to ICA, Pizza Helen is a social event loosely disguised as a workout. It’s the benchmark WOD “Helen” but before each round you eat a slice of pizza! We supply the pizza, you can BYO adult beverages or any snacks you’d like to share. .

Nutrition Notes: Early heads up that we’re planning a 4-week nutrition shape up for the month of April. This isn’t a formal challenge where we set rules and pick winners… this is an opportunity to define your own goals and commit to a month of clean eating with support and camaraderie from your ICA fitfam!

Football WOD – Feb 24, 2019

“Lucky No. 13”

  • 10-9-8-7-6-5-4-3-2-1 Deadlifts (60% 1RM)
  • 3-4-5-6-7-8-9-10-11-12 Burpees

WOD Notes: This workout will be performed as an EMOM (every minute on the minute). Minute 1 you’ll complete 10 deadlifts and 3 burpees. Minutes 2 you’ll complete 9 deadlifts and 4 burpees… Minute 10 you’ll complete 1 deadlift and 12 burpees. For an added challenge, strong burpee-ers can consider starting at 5 burpees. (Weaker burpee-ers may consider starting at 1.) If at any point you can’t complete the required work in that minute, the workout turns into an AMRAP. Compare to 180225.

Daily WOD – Feb 23, 2019

Allison landing a power snatch!

Bench Press 5-5-5-5-5

Complete 10 ring dips after each set.

Community Notes:  Happy Birthday Craig!

OLY WOD:

  1. Snatch balance 5×1 (75% 1RM snatch)
  2. Snatch 1-1-1-1-1
  3. Snatch pull from 4″ deficit 6×1 (110% 1RM snatch)
  4. 10-8-6-4-2 reps for time of: power clean and jerks (145/165/185/205/225).  Complete 8 burpees and 8 pull ups before each set.

Daily WOD – Feb 22, 2019

“Open 19.1”

AMRAP in 15 minutes of:

  • 19 wall balls 
  • 19 calorie row

Variations: For this workout, men and women of all ages follow the 19/19 rep scheme. For a full description of rules/standards click HERE. Wall ball standards are as follows:

Rx’d: (Ages 16-54)

  • Men throw 20-lb. ball to 10-ft. target
  • Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)

  • Men throw 14-lb. ball to 10-ft. target
  • Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

  • Boys throw 14-lb. ball to 9-ft. target
  • Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

  • Boys throw 14-lb. ball to 8-ft. target
  • Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

  • Men throw 20-lb. ball to 9-ft. target
  • Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

  • Men throw 14-lb. ball to 8-ft. target
  • Women throw 10-lb. ball to 8-ft. target

Schedule Notes: There are 3 classes tomorrow, at 5:15am, 6:15am, and 9:30am. We’ll open up around 3:45pm for Friday Night Lights, running heats every 20 minutes until the last athlete is done! Sign up for a heat when you arrive, then get yourself warmed up and be ready to go when your heat is called! If you are officially registered for the Open, you MUST arrange for a judge/counter or we can not validate your score. Even if you are not competing, we encourage all athletes to have a judge/counter to provide an extra dose of motivation and accountability!

Headliner Notes: No matter when you’re doing the WOD, be at ICA at 6:00pm to cheer for our Headliner heat! This week will feature several long-term ICA couples: Smith and Karen, Dave and Erin, Sillup and Katie, Daria and Andrew and Nikki and John. Which duo will take home the top spot?!?

Daily WOD – Feb 21, 2019

Zach locking out a muscle up!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. Thruster 3-3-3-3-3 then 10 front levers NFT
  2. Valentine’s Partner WOD
  3. AMRAP in 12 minutes of: 5 push presses (135/95#), 15 Russian twists (25/15#), 25 double unders
  4. Sumo Deadlift 5×5 (75%) then 40-30-20-10 reps of butterfly abmat sit ups and toe touches
  5. “Jackie” complete for time 1000m row, 50 thrusters (45/35#), 30 pull ups
  6. Complete 4 rounds for max reps of 45s on, 15s off of shuttle runs, toes to DB, lateral plyo skier hops, push ups

Open Notes: The first workout of the 2019 Open will be announced Thursday at 8pm at games.crossfit.com! Whatever workout is announced will be our Daily WOD for Friday. You can check out the Games website or any of their social media feeds to see a live stream of affiliates from around the world performing “19.1.” If you’re still on the fence, the deadline to register for the Open is Monday, February 25 at 8pm (which is also when 19.1 scores must be submitted by)!

CF Endurance Workout:

“My Pet Rock” (25 min cap)

Complete in any order:

  • 100 cal row
  • 100 walking lunges with KB (53/35#, 50R/L)
  • 100 Russian twists with KB (53/35#, 50R/50L)
  • 100 KB swings (53/35#)
  • 100 KB squats (53/35#)
  • 100 KB high pulls (53/35#)

Daily WOD – Feb 20, 2019

Weather Update: ICA is closed for the remainder of the day. All afternoon classes are cancelled! Try this at-home version of today’s WOD: 4 rds of 45 seconds on, 15 seconds off of: high knees, tuck ups, lateral ski hops, push ups. (Get the kids in on it, too!)

Congrats to Heather who finished her Coaching internship today and is now officially a coach!

Complete 4 rounds for max reps of 45 seconds on, 15 seconds off at each of the following stations:

  • Shuttle run
  • Toes to dumbbell
  • Lateral plyo skier hops (20/16″)
  • Push ups

WOD Notes:  In this workout, you rotate to a new station each minute.  We will record total reps completed (or a smiley for those who want to move fast and not count)!

Daily WOD – Feb 18, 2019

Kyle K. with a solid OH lunge!

Sumo Deadlift 5×5 (75%)

Then

40-30-20-10 reps NFT of:

  • Butterfly abmat sit ups
  • Bicycles

Open Notes: This Thursday (2/21) the CrossFit Games will announce 19.1 – the first WOD of the 2019 Open! For anyone who missed our earlier post, link back HERE to learn what the Open is all about. ICA members will get to perform the WOD in all morning classes (5:15am, 6:15am, 9:30am) or during Friday Night Lights from 4pm-7pm. Anyone who wants to track their performance and compare their results to athletes around the world, be sure to register for the Open at games.crossfit.com. It’s only $20 and it’s well worth it for the added motivation and camaraderie! You can see a list of all ICA athletes who have registered on our custom leaderboard: HERE.

Each week of the Open we’ll have a “Headliner Heat,” around 6pm, where we’ll showcase some of our athletes going head-to-head in an all out battle for nothing but pride! Week 1 will be a husbands vs. wives showdown, with 5 couples competing: Nik & John, KTS & Sillup, Daria & Andrew, Erin & Boelker, and Karen & Smith. No matter when you’re completing the workout on Friday, show up at 6pm to support and cheer for our headliner athletes!

Daily WOD – Feb 16, 2019

Happy Birthday Nikki!

Valentine’s Day Partner WOD

In teams of 2 complete:

  • 50 kettlebell swings (53/35#)
  • 50 sit ups
  • 50L/50R walking lunge
  • 50 box jumps (24/20″)
  • 50 push ups
  • 50 wall balls (20/14# to 10/9′)
  • 50 pull ups
  • 50 burpees

WOD Notes:  ICA athletes are invited to bring a friend, family member, co-worker, etc to partner with you for today’s WOD. One person works at a time. Partners do NOT have to split the work evenly (but each partner should complete at least 10 reps of each movement.) There will be plenty of scaling options so come on out and have fun! Compare to 170218.

Reminder:  Anyone bringing a guest tomorrow show have them fill out a waiver by registering in Wellness Living HERE.  Additionally, Oly and Open gym are cancelled for tomorrow morning to accommodate the Valentine’s WOD.

Community Notes:  Happy Belated Birthday to Tiff!

Daily WOD – Feb 15, 2019

Daria with a solid overhead lunge position!

Thruster 3-3-3-3-3

Then

10 Front levers NFT

WOD Notes:  Compare to 160506.

Saturday Reminder: Classes are almost full for Saturday. If you have a partner picked out in advance, please ensure only ONE of you signs up. If classes completely fill we may add a small 10:30 or add a few more spots to the existing classes. It’s our goal for no one to get locked out!

 

Open Gym – Feb 14, 2019

Janet working through some DB thrusters!

Happy Valentine’s Day ICA! What better way to spend your evening than hitting up Open Gym from 4:30 to 7:30pm.  You can work on anything you’d like including a workout from the last week:

  1. AMRAP in 12 minutes: 1 bar MU, 1 deadlifts, 10 DU then 2/2/20, 3/3/30 and so on until time expires.
  2. Box Squat 5×3 (80-85%) then Complete NFT 25 high box jumps, 3 minute plank hold.
  3. Complete 5 rounds for max reps 20s on, 40s off of hang power cleans (135/95#), weighted pull ups, burpees
  4. With a partner complete 12 rounds of 8L/8R DB thrusters (50/35#), 8m OH walking lunges, 10 T2B, 8m OH walking lunges
  5. EMOM for 20 minutes of the complex: power clean + hang power clean + hang clean
  6. On a 10 minute clock complete 40/30 cal row, 30 bar-over burpees, 30 OHS (115/75#), max muscle ups

CF Endurance Reminder:  Check the comments for Coach Kehl’s CFE WOD, then join us at 5:30am to get it done!

Community Notes:  Happy Birthday Jeff!

Daily WOD – Feb 12, 2019

Weather Notes: Roads look good and classes are on!  Be sure to sign up for class and you’ll receive any updates if conditions change.

Welcome Olivia!

EMOM for 20 minutes of the complex:

  • Power clean + hang power clean + hang clean

WOD Notes:  EMOM means every minute on the minute you’ll perform 1 rep of the above complex. The goal is to gradually increase the weight over the 20 minute clock.  This style of training will get your heart rate up but will also help you hone in your Oly technique!

Community Notes:  Happy Birthday Vollmer!

 

Daily WOD – Feb 11, 2019

Winter weather is on the way. If we need to cancel morning classes we’ll post here by 4:45am.

Faith and Tobin hanging post WOD!

With a partner, complete 12 rounds for time of:

  • 8L/8R dumbbell thruster (50/35#)
  • 8 meter overhead walking lunge – Left arm (50/35#)
  • 10 toes to bar
  • 8 meter overhead walking lunge – Right arm (50/35#)

WOD Notes: This is a partner interval workout, where Parter A completes a full round, then Partner B completes a full round. Pick a dumbbell weight that allows you to move fast!

Community Notes: Next Saturday is our Valentine’s Day partner WOD. Bring a friend for free to our 7:30, 8:30, or 9:30am class! Please have your guest fill out a waiver in advance: HEREIf you and your partner are both ICA members, only one of you needs to sign up, to save space for other members. If you don’t have a partner we’ll pair you off when you get in!

Football WOD – Feb 10, 2019

Complete 5 rounds for max reps of:

  • 20s hang power clean (115/75#)
  • 40s rest
  • 20s of weighted pull ups (50/30#)
  • 40s rest
  • 20s of burpees
  • 40s rest

WOD Notes: Each 20 second interval needs to be a full sprint! For the pull ups, pick a version that allows you to complete at least 5-8 reps in the first round.

Community Notes: Power yoga with Jana at 11:15am! Guests are welcome; preregistration is appreciated.

Daily WOD – Feb 9, 2019

Congrats to Steve M on his first muscle up!!

Box Squat Squat 5×3 (80-85% 1RM)

Then

Complete NFT:

  • 25 high box jumps
  • 3 minute plank hold

WOD Notes:  Make the back squats pretty!  There should be no risk of failure on box squats.  Get to a heavy but good looking weight and stay for 5 sets.

OLY WOD:

  1. EMOM for 20 minutes of the complex: Clean + Hang Clean + Split Jerk (1+1+1).  Increase gradually (not every minute) over the 20 minute span.  Start around 50% 1RM clean and jerk.
  2. Deficit Snatch Pulls 5×2 (100% 1RM snatch, stand on 25# plate)
  3. Complete for time:
  • 30 alternating single arm DB power clean and jerks (70/50#)
  • 30 cal row
  • 30 alternating single arm DB power snatches (70/50#)

Daily WOD – Feb 8, 2019

Congrats to Megan V on her first muscle up!!

AMRAP in 12 minutes of an ascending ladder of:

  • 1 bar muscle up
  • 1 deadlift (275/185#)
  • 10 double unders
  • 2 bar muscle ups
  • 2 deadlifts
  • 20 double unders
  • 3 bar muscle ups
  • 3 deadlifts
  • 30 double unders

Continue adding reps each round until time expires. Score will be recorded as full rounds + extra reps.

WOD Notes: The preferred sub for BMU is 2x chest-to-bar pull ups. The deadlift weight should not exceed 70% of your 1 rep max.

Community Notes: Happy birthday Chase!

Open Gym – Feb 7, 2019

A rare nice day in February calls for running!

Come in between 4:30 and 7:30 pm for open gym.  You can work on anything you like including a workout fro the last week:

  1. AMRAP in 13 minutes of: 5 HSPU, 15 wallballs (20/14# to 10/9′)
  2. Deadlift 5-5-5-5-5 then row 20/15 cal after each set.
  3. Complete 3 rounds for max reps of 90 seconds row, 90 seconds rest, 90 seconds power clean and jerk (115/75#), 90 seconds rest.
  4. Complete 21-15-9 reps for time of: cleans (135/95#), 1/3 rope climbs
  5. Complete 40-30-20-10 reps for time of: KB swings (53/35#), 400m run before each round.
  6. Split Jerk 1-1-1-1-1 then 100 yds OH carry.

Reminder:  Check the comments tonight for Coach Kehl’s CFE workout and come in at 5:30 am to try it out!

Community Notes:  Happy Birthday Daria!

Daily WOD – Feb 6, 2019

Dave hammering away at push presses!

Split Jerk 1-1-1-1-1

Then

100 yd KB or DB Overhead Carry

WOD Notes:  For anyone that doesn’t feel stable throwing weight overhead, the sub for the split jerk will be either push presses or KB overhead presses.  The overhead carry will be both arms at the same time.  Compare split jerk to 180319.

Community Notes:  Happy Birthday Sillup!

Football WOD – Feb 3, 2019

EQ powering up a DB snatch!

Complete 3 rounds for max reps:

  • 90 seconds row (calories)
  • 90 seconds rest
  • 90 seconds power clean and jerk (115/75#)
  • 90 seconds rest

WOD Notes: The PC&J should be at a weight that you can cycle through multiple reps even when tired. Anyone with shoulder issues can modify to heavy Russian KBS or power clean only.

Schedule Notes: Reminder that there is no community yoga today. See you next week, 2/10!

Daily WOD – Feb 1, 2019

Tim showing how to get back and engage lats on a T2B!

AMRAP in 13 minutes of:

  • 5 handstand push ups
  • 15 wall balls (20/14# to 10/9′)

WOD Notes: If HSPU aren’t in your arsenal, modify to 5-10 DB presses, 5-10 regular push ups, or 1-2 wall climbs/round. Make sure you keep moving; don’t get stuck at HSPU for more than a minute on any given round.

Open Gym – Jan 31, 2019

Lisa firing through some KBS!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. Push Press 5-5-5-5-5 then 1 minute hollow hold, 1 minunte handstand walk, 1 minute superman hold, 1 minute handstand walk
  2. With a partner complete 2 rounds for time of: 100 wallballs, 30 power cleans (145/100#) while partner does static hold.
  3. Complete 7 rounds  the 3MOM: 9 KBS (70/53#), 7 DB bench, 5 L-sit pull ups
  4. Complete 6 rounds for time of: 60 double unders, 10 toes to bar, 5 thrusters (155/105#)
  5. With a 15 minute running clock complete 21-15-9 reps of bar facing burpees, c2b pull ups then in remaining time find a 1RM power snatch
  6. Back Squat 10-10-10 then 50 pistols NFT

Reminder:  Check the blog tonight for Coach Kehl’s CFE workout.

Daily WOD – Jan 29, 2019

Welcome Anna!

With a 15 minute running clock complete 21-15-9 reps for time of:

  • Bar facing burpees
  • Chest to bar pull ups

In the remaining time, find a 1 rep max power snatch.

WOD Notes:  There will be a 10 minute cap on the first part of the workout so that you’ve got at least 5 minutes to snatch.  Anyone that doesn’t love snatching is welcome to find a 1 rep max power clean instead.

The 2019 CrossFit Open

The first workout of the 2019 Open will be announced on Thursday, February 21. Are you ready?!? (Click HERE to register or read on for more info.)

What is the “Open?”

The Open is an annual, online, worldwide competition for CrossFit athletes. It’s a once-a-year opportunity to push ourselves to new limits, experience the intensity and camaraderie of competition, and see how we stack up against CrossFitters from around the world.  It’s also one method by which elite CrossFit athletes can qualify for the CrossFit Games.

When is the “Open?”

The Open is 5 weeks long, starting February 21.   Every Thursday night an Open workout is posted to the Games website at 8:00pm. Registered athletes have until that Monday at 8:00pm to complete the workout and post their scores online.

How do I Participate?

If you are a member at ICA, participating in the Open is easy! We run the Open WODs as the Daily WOD every Friday. We’ll have classes at 5:15, 6:15, and 9:30am. In the afternoon we’ll be open from 4:00-7:00pm for “Friday Night Lights,” running heats every 20-30 minutes (depending on the workout). Help us make it fun and festive by showing up early and staying late to cheer on your fellow athletes!

Note: Even if you don’t offically sign up for the Open, you are encouraged to come in and complete the workout each Friday.

What are the Workouts Like?

Every Open WOD has several variations, to encourage participation at all ages and levels. There  are Rx’d and Scaled versions of the WOD, plus versions for teens (ages 14-17) and Masters 55+. You can switch back and forth between Rx’d and Scaled each week as needed.

I’m in. How Do I Register?

Register HERERemember to choose CrossFit Phoenixville as your affiliate!

Pep Talk: If you’re on the fence, sign up! It’s only $20, and registering will motivate you to bring your A-game each week and feel connected to the worldwide CrossFit community. 

Introducing ICA’s “Headliner” Heat

In lieu of an in-house team competition, this year we’re introducing a new twist to the Open: the “Headliner” heat. Each week we’ll select 4-8 athletes to go head-to-head in a heat just for them, around 6:00pm, similar to the Open announcements. Everyone else gets to spectate and cheer for their favorite athlete/team. If you fit in any of the following categories and are interested in participating in a headliner heat, please let us know! You don’t have to be a stud athlete to participate… we need Scaled and Rx, new and experienced, young and old. Thanks in advance for volunteering!

  • Family teams (Significant others, parent/child)
  • CrossFit Rookies (i.e., this is your first Open)
  • Age Group athletes (Ages 14-17 or 35+)
  • AM athletes (represent the 5:15/6:15am classes) & PM athletes (represent the evening classes)

Daily WOD – Jan 28, 2019

Alex W. ripping through some DB snatches!

Complete 6 rounds for time of:

  • 60 Double unders
  • 10 Toes to bar
  • 5 Thrusters (155/105#)

WOD Notes:  The goal in this workout is to choose an appropriate scale such that you won’t take more than a minute on any single movement.  The sub for thrusters will be heavy DB thrusters or front squats. There will be a strict 20 minute cap!

Football WOD – Jan 27, 2019

Congrats to Dan and Dave who took 1st in their age group at the Master’s Arctic Blast!

Complete 7 rounds of:

  • 9 kettlebell swings (70/53#)
  • 7 dumbbell bench press (AHAP)
  • 5 strict L-sit pull-ups

WOD Notes:  This workout is to be completed EMOM style, where you start a new movement each minute.  Minute 1 complete 9 KBS then rest.  Minute 2 complete 7 DB bench press then rest.  Etc.  The goal is to perform the most challenging version of each movement that you can.

Community Notes:  Happy Birthday Tobin!

Daily WOD – Jan 26, 2019

Vollmer crushing an L-sit pull up!

With a partner complete 2 rounds for time of:

  • 100 wall balls (20/14# to 10/9′)
  • 30 power cleans (145/100#)

While one partner is doing wall balls, the other must hold the bar in a front rack position.  While one partner cleans, the other must hold a deadhang from the pull up bar.  You may switch who holds and who moves as often as you like.

WOD Notes: If you are unable to hold a barbell in front rack position, hold a set of heavy KBs or DBs in the rack position instead. If you are unable to hang on a pull up bar for at least 20 seconds, consider a ring row hang instead.

Community Notes: Good luck to Boelker, Dan E, Erin, and friend-of-ICA Jen Lefkof as they compete in the Master’s Arctic Blast at the Fuge tomorrow! If anyone is interested in spectating, the workouts start at 8:00AM and end around 4:00PM, with an after party at Stickman Brews in Royersford at 5:00PM. Check the blog comments for additional details!

OLY WOD

  1. Hang Snatch+OHS+Snatch – Build to a heavy single
  2. Clean Pull 5×2 (100% 1RM clean)
  3. 3×10 DB bench, 3×10 DB row
  4. EMOM for 10 minutes of: 10 wallballs, 5 unbroken power cleans (50% 1RM)

Open Gym – Jan 24, 2019

Tobin ripping away at the rower!

Come in between 4:30 and 7:30 for Open Gym.  You can work on anything you like including a workout from the last week:

  1. “Annie” – 50-40-30-20-10 reps for time of: double unders and sit ups
  2. Power Total – 1 rep max of back squat, bench press, deadlift
  3. 15-12-9 then 12-9-6 then 9-6-3 reps for time of: front squats (135/95#), burpee box jumps
  4. 8 rounds of 30s on, 30s off: row (1 cal = 1 rep), deadlifts (205/135#), DB push presses (50/35#)
  5. Turkish get up 1-1-1-1 then OHS 1-1-1-1-1
  6. “The Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups

Schedule Notes:  Be sure to check the comments tonight for Coach Kehl’s CFE workout.  Come on out to the 5:30 am to enjoy it!

Daily WOD – Jan 21, 2019

2019 Power Meet. We had 46 individual lift PRs! Congratulations to all participants!

On a 24 minute clock complete:

  • 30 seconds row (for calories)
  • 30 seconds rest
  • 30 seconds deadlift (205/135#, NTE 50%)
  • 30 seconds rest
  • 30 seconds single-arm DB push press (50/35#)
  • 30 seconds rest

WOD Notes: Score will be total reps completed. If you are feeling the deadlifts from the power meet, consider scaling to as low as 35% of your 1RM. For the push presses, Rx requires using 1 arm for an entire round, then using your alternate arm for the next round.

Community Notes: If you’re off for MLK day and have young kids at home, join us for a play session from 8:30-9:30am! Feel free to bring bikes, scooters, etc, or just come tumble on our mats and get out extra energy on this extra cold day! If you stay for the 9:30 class, Nik will be in the back room to keep an eye on everyone.

Community Note 2: Happy birthday Tina!!!!

Football WOD – Jan 20, 2019

2019 Men’s Overall Champs
2019 Women’s Overall Strongest
2019 Men’s Wilks Champs
2019 Women’s Wilks Champs
2019 Chili Champs!

Complete 15-12-9 reps for time of:

  • Front Squats (135/95#)
  • Burpee box jumps (24/20″)

At t=8:00, complete 12-9-6 of the same movements.

At t=15:00, complete 9-6-3 of the same movements.

WOD Notes: Record your time for each interval. Ensure at least 2 minutes rest between intervals (i.e., stop wherever you are at t=6:00 and t=13:00.)

Community Notes: Happy birthday Murray and Laura!

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