Coach Karen is holding a ladies-only 90 minute strongman class!
Details below:
When: Saturday, June 27 from 11:00am to 12:30 pm
Where: ICA Main Room
What: Strongman is a class of strength training that involves moving oddly shaped heavy objects! Sandbags, atlas stones, weighted kegs, tire flips, log presses and yoke carries are all fair game!
Cost: Free for ICAers!
You can sign up in PushPress immediately! Spots are limited.
Workout of the Day
Complete for time:
Rest for the remainder of 7 minutes and repeat for a total of 4 rounds.
WOD Notes: Try to plan your intervals so that you have at least 3 minutes rest each round. If the distances given make that unlikely, you could modify the run to 250 or the row to whatever is needed.
Workout of the Day
Back Squat 7×1 (90% 1RM)
Then
3 rounds not for time of:
Workout of the Day
Complete 3 rounds for time of:
WOD Notes: Choose a deadlift weight such that no round takes more than 3 sets to get the 12 reps (around 70% 1RM). Compare to main page on 200722.
Community Notes: Happy Birthday Marie (Nik’s mom)!
31Heroes Notes: Thank you to everyone who participated in the 31Heroes WOD and especially those who donated to our team! We are currently in 4th place worldwide with over $1800 raised. (And we haven’t tallied up the cash in the red donation box at the gym yet!) Your generosity is so appreciated, this year more than ever. #ICASTRONG #10YEARSOF31HEROES #STRONGERTHAN2020
Workout of the Day
On a 15 minute clock complete:
Score = total reps of C&J completed
WOD Notes: Choose a weight that allows you to string at least 4-5 push jerks even when tired. (We mean it! Every time you drop the bar you’ll have to do an extra clean to re-start your jerks…) The double unders should ideally take less than 2 minutes and will be capped at 3 minutes per round.
Community Notes: Happy birthday Coach Zoo and Tracy M!
Workout of the Day
Overhead squat 3-3-3-3-3
Then
Not for time:
WOD Notes: For the OHS, you can work across (5 sets of 3 all at the same weight) or increase weight each set. You’ll record the weight used for each set (5 scores). If OHS do not feel stable overhead, you can switch to front squats or back squats.
Community Notes: Happy birthday Karen B!
“31Heroes”
With a partner complete as many rounds as possible in 31 minutes of:
WOD Notes: Parter 1 runs 400m while Partner 2 performs thrusters/burpees/box jumps on repeat. When Partner 1 returns, they pick up where Partner 2 left off. Your team score = total rounds + reps as a team. Note weight used.
Logistics & Safety Notes:
To read more about the history of the 31Heroes and make a donation to our team, link to our earlier blog post here. You can also visit the 31Heroes website directly here. Thank you for helping us support this worthy cause for our 10th consecutive year!
Workout of the Day
Complete 5 rounds for time of:
WOD Notes: There will be a 22 minute cap on this workout meaning each round should take ~4 minutes. The scale for muscle ups will be jumping muscle ups or 7 pull ups and 14 push ups per round.
Community Notes: Congratulations on your wedding day Coach Iggy and Dana!
Workout of the Day
Hang power clean 3-3-3-3-3
Then
Complete 3 rounds NFT of:
WOD Notes: Try to make the lateral hops as fast and “light footed” as possible. Compare HPC to 140530.
Community Notes: Happy Birthday Alexa!
Workout of the Day
“Diane”
Complete 21-15-9 reps for time of:
WOD Notes: There will be a 12 minute cap on this workout. It is ideal to choose a weight that allows you to complete each round in no more than 3 sets (21 = 3 sets of 7). Compare to 191025.
Workout of the Day
Complete 6 rounds for time of:
24 minute time cap.
WOD Notes: Strict or banded pull ups should be modified to 8/round.
Community Notes: Happy Birthday Bri!
Workout of the Day
Split Jerk 5-5-3-3-1-1-1
Then
Complete 4 rounds NFT:
WOD Notes: A reasonable scheme for the split jerks today would be 55-65-75-85% then 3 singles above 90%. Compare to 200303.
31Heroes Notes: This Saturday, Aug 15, is our 10th annual 31Heroes fundraiser! This workout is free for members and guests. Click here for additional information, including the WOD description and links to donate. We hope to see you all there!!
Workout of the Day
Complete 10 rounds for time of:
WOD Notes: Choose a deadlift weight and rep scheme that will allow you to go unbroken on deads for at least the first 5 rounds. That may mean lighter weight or it may mean 3 reps per round. There will be a 20 minute cap on this workout.
Community Notes: Happy Birthday Tom S!
Workout of the Day
Complete 4 rounds for time of:
WOD Notes: This will be a parking lot workout! Bring your own jump rope and towel/carpet/sheet of cardboard on which to burpee/jump. ICA ropes are not allowed on the parking lot so if you don’t have a jump rope, sub 40 jumping jacks.
The intent of this workout is for no movement to take longer than 2 minutes (ideally double unders < 1 minute). Scale distance for the run or rep schemes for the double unders or burpees accordingly. There will be a 25 minute cap.
Workout of the Day
Front Squat 3-3-3-3-3
then
Take 6 minutes to work on pistols / pistol progressions
WOD Notes: Today we’ll establish a 3 rep max front squat. If you don’t feel like going for a max, pick a heavy weight and work across (5 sets all the same weight).
Community Notes: Happy birthday Missy and Sutton!
Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
Rest 1 minute and repeat for a total of 5 rounds. We will record total rounds completed.
WOD Notes: Compare to 190410.
AMRAP in 16 minutes of:
Weather Note: Due to the storm and loss of power at the gym, the 3:30pm class is cancelled for today. We hope to hold the 4:45, 6:00, and 7:15pm classes. Please check Wellness Living and the blog before driving in!
Workout of the Day
Push Press 3-3-3-3-3
Then
Complete 3 rounds of 30 seconds at each of the following stations:
WOD Notes: Compare to 190821.
Community Notes: Happy Birthday Brian G!
Workout of the Day
“Nancy”
Complete 5 rounds for time of:
WOD Notes: Compare to 190717.
Complete 4 rounds of 45 seconds of work, 15 seconds of rest/transition of:
WOD Notes: The box steps and cleans are performed holding 2 DB/KB (1 in each arm). Choose your own weight! For the step ups, hold the DB/KBs at your side (farmer carry). For the cleans, the DB/KBs should touch the ground between reps. Record total reps completed each round (4 scores). Note the weight used.
Workout of the Day
Sumo Deadlift 3-3-3-3-3
Then
Complete 3 rounds not for time of:
WOD Notes: Compare to 190406.
Community Notes: Happy 9th Birthday to ICA!
Workout of the Day
Complete 6 rounds for time of:
Time Cap: 20 minutes
Community Notes: Happy birthday Frank N and Liz!
Workout of the Day
“Open 14.1 & 11.1”
AMRAP in 10 minutes of:
WOD Notes: This was the first ever CrossFit Open workout! Compare to 161108. Anyone not comfortable with power snatches can substitute dumbbell power snatches (20/round) or power cleans.
Community Notes: July 30 is the World Day Against Trafficking. For every person who completes today’s WOD (in gym or at home), we’ll donate a dollar to O.U.R. Rescue, an organization dedicated to rescuing children from sex trafficking. Want to do more to help? Download the free TraffickCam app and every time you travel to a hotel, snap a few pics of your hotel room and upload them. Sex traffickers regularly post photos of victims in hotel rooms. By posting your hotel photos, you can help investigators find victims and prosecute perpetrators.
Workout of the Day
Bench Press 3-3-3-3-3
Then
5 sets of max consecutive ring dips
WOD Notes: For the bench press, you can choose to work across at approx. 80% of your 1RM, or start around 70% and increase weight each set up to about 90%. Either way, your goal is to complete 5 heavy sets! Masks are required today for the lifter and spotter. For the ring dips, record the number of dips completed each set. Use a band if you can’t get at least 5 consecutive ring dips unassisted.
Community Notes: Happy birthday Dom!
Workout of the Day
In 3 minutes complete:
Rest 3 minutes and repeat for a total of 4 rounds. Record the total calories across all 4 rounds.
WOD Notes: Adapted from mainpage on 200718.
On Saturday, Aug 15 we’ll host our ⭐10th annual⭐ 31Heroes fundraiser!
What is the 31 Heroes Fundraiser?
On August 6, 2011, 30 Americans and 1 military K9 lost their lives when their CH-47 Chinook helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year, since 2011, we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.
This year will look different as we’ll be doing a socially-distant version of the WOD. It willl be held OUTSIDE, RAIN OR SHINE! The workout is free for members and guests. Donations are encouraged but not required. All participants must pre-register by reserving a spot in class.
WOD Description
Parter 1 runs 400m while Partner 2 performs thrusters/burpees/box jumps on repeat. When Partner 1 returns, they pick up where Partner 2 left off. Your team score = total rounds + reps as a team. Partners will share a box but have their own KB/DB unless they live together.
Logistics & Safety:
Workout of the Day
“Carver”
Complete for time:
WOD Notes: If you’re at one of the 4 stations that doesn’t have access to a wall, you can delay your start and use someone else’s wall, or you can modify wall climbs to 21 push ups and 21 hollow rocks and still be Rx. The scale for muscle ups is 3x push ups. This is an annual ICA benchmark, so be sure to write down your modifications so you can remember for next year! Compare to 190726.
Community Notes: Happy birthday Carver!
Workout of the Day
Back squat 6×3 (approx. 80% 1RM)
Then
Complete in any order, not for time:
WOD Notes: For the back squats you’ll warm up to your working weight and stay there for all 6 sets of 3. You can make make a one-time adjustment after the first 2-3 sets, but you should not be increasing weight every time.
Community Notes: Happy birthday Amanda!
Workout of the Day
Complete for time:
WOD Notes: For this WOD, you can do the movements in any order, but you have to complete all the reps of each movement before moving to the next (i.e., no breaking into rounds). So you can run/situp/thruster, or thruster/situp/run, or any other order you desire.
Schedule Notes: Today’s classes will be held outside in the parking lot. Remember to bring a mat/towel for the ground, and BYO KB/DB if you have one you’d like to use! We are keeping class caps low so we can move inside if it decides to rain. Sunday’s classes will be inside.
Workout of the Day
Complete (not for time):
WOD Notes: Although this workout overall is not for time, each row is for time! You’ll post to SugarWOD the weight you used on the bench press (main score) as well as all 3 row times (separate scores). Please bring a mask and wear it for the bench press portion of the workout; this will keep your spotter out of direct “line of fire” if they need to jump in and spot you. The goal for the bench press is to break the sets as needed so you never actually fail. Compare to 170425.
Community Notes: Happy birthday Bre P!
Workout of the Day
EMOM for 20 minutes:
WOD Notes: Increase weight every few minutes, building to a heavy 1 rep at the end. Everyone will start with 2 reps/min for the first 10 minutes, then folks who want to go heavy can switch to 1 rep, while those who prefer to work on technique and stay lighter, stick with 2 reps.
Community Notes: Happy birthday Coach Ricky!
Workout of the Day
Complete 7 rounds for time of:
Time cap: 15 minutes
WOD Notes: No notes. Don’t do the math. Just come in and do the work!
Community Notes: Happy birthday Swetha & Karen S!
“Helen”
Complete 3 rounds for time of:
WOD Notes: Intensity is what makes this WOD special. Push yourself beyond your comfort zone and see what Helen is all about! Compare to 191001.
P3Nutrition Note: Each week when P3Nutrition delivers everyone’s pre-ordered food, they also deliver a handful of meals that can be picked up first come, first served. Any meal that’s in the fridge but not in a bag is up for grabs. Breakfasts are $6 and lunch/dinner are $10. Vemno your money to @p3-nutrition. If you are interested in placing your own P3 order, link to the menu on the right hand side of our blog. Orders are due by Wednesday for Sunday pick up.
Construction Note: Starting today (7/21), Pothouse Road will be closed between Evergreen Drive and Potters Pond Drive through Tuesday, July 28, for sewer installation. It is a 24/7 closure. If you use or cross over Pothouse Rd, please allow extra time when traveling to/from the gym!
Workout of the Day
Overhead squat 5-5-5-5-5
then
Complete for time:
Time cap: 5 minutes
WOD Notes: For the overhead squat you can increase weight each set, starting at ~50% of your 1RM and going up to ~80%. Start a new set every 3 minutes. If you are unable to achieve a stable overhead squat position, you have 2 options: 1) Modify to front squats (especially if you missed front squats last week) or 2) Complete 6 rounds of 10 empty-barbell overhead squats & 10 strict presses, starting a new round every 2 minutes. If you do front squats, there is a separate WOD in SugarWOD so you can track back more easily in the future.
Workout of the Day
AMRAP in 12 minutes of:
WOD Notes: The thrusters are on the heavy side, on purpose! Pick a weight where you can do the 1st round unbroken, but you’ll likely end up breaking later rounds into 2 sets of 5. Your T2B should also be something you can do the first round unbroken. Subs include toes-to-post, knee raises, two-leg mountain climbers, or an ab movement of your choice!
Workout of the Day
Complete 10-20-30-40-50-40-30-20-10 reps for time of:
WOD Notes: Please bring your own rope if you are coming to class tomorrow as our “house ropes” will not be permitted in the parking lot. Burpees (3-6-9-12-15-12-9-6-3) or jumping jacks (same rep scheme) are also valid options if you don’t have a rope!
Schedule Notes: Due to temperature concerns, the 10:00 am class has been cancelled and a 7:00 am has been added. Come out to enjoy some of that cool morning air!
Community Notes: Happy Birthday Joel!
Workout of the Day
Push jerk 5-5-3-3-1-1-1
Then
Complete 3 rounds for max reps:
WOD Notes: For the push jerk, record your heaviest set of 5, 3, and 1. Lift conservatively and treat the singles as a “working max” – meaning there should be no failures! If you have any pain with the jerk or your mobility doesn’t allow for a solid overhead position, modify to push presses. For the 2nd part of the workout, record your KB/DB weight and total reps across all 3 rounds. There is an optional cash-out in SugarWOD that likely won’t fit within the 60 minute class, but you can do it at home or in the parking lot after class!
Schedule Notes: This Saturday’s classes will be held outside! We moved class times up an hour to beat the heat. Classes are at 7am, 8am, and 9am (this week only!). Thank you for your cooperation and help keeping our community a little safer!
Workout of the Day
“Kelly”
5 rounds for time of:
Time cap: 35 minutes
WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly! Two modification options are: (1) conplete 3 rounds instead of 5, or (2) complete 1/2 reps of box jumps and wall balls. Compare to 190713.
Workout of the Day
Complete for time:
Time cap: 15 minutes
WOD Notes: Pick a weight for the hang power cleans that allows you to link 5 reps at a time even when tired. For the pull-ups, if you’re going for the full 50, you should be able to do the same (sets of 5 even when tired).
Workout of the Day
Front Squat 5-5-5-5-5
Then run 400m backwards for time.
Rest 1 minute and run 400m forward for time.
Workout of the Day
3 rounds for time of:
Time cap: 20 minutes
WOD Notes: Pick a weight that allows you to touch-and-go multiple reps of power snatches and complete all the squats unbroken (at least the first round). If you’re limited by shoulder mobility, swap cleans for snatches and front squats for OHS. Lastly, if it’s raining you can row 500/400m in place of the run.
Gear Notes: Remember a towel or yoga mat. Thank you!
Community Notes: Happy Birthday Kevin McD!
Workout of the Day
AMRAP in 5 minutes of:
Rest 3 min.
AMPAP in 5 min of:
Rest 3 min.
AMRAP in 5 min of:
WOD Notes: The goal is to move FAST through these AMRAPs. You’ll want to be able to do the first set of push ups unbroken. This workout is entered into SugarWOD as 3 separate parts, so you’ll have a separate score for each AMRAP. The at-home version is the same as the gym version. Bragging rights to the highest burpee total!
Gear Note: Today’s classes will be held in the parking lot, so you can get your WOD fix and fresh air too! BYO mat/carpet for the ground and have a mask in the event you need to use the bathrooms. We encourage you to bring your own KB/DB if you have one, but our house KB/DBs will be available as well!
Workout of the Day
Deadlift 5×5 (approx. 70% 1RM)
Then
200 steps lateral banded walk (100R/100L)
WOD Notes: Today is a conventional deadlift. You should warm up to approx 70% of your 1RM and then stay at that weight for all 5 sets. It should be heavy but something you can move smoothly and with perfect form. If you have been lifting independently over the last few months you can increase the percentage slightly (NTE 80%).
Schedule Notes: Sunday’s 9am & 10am classes will be held outside in the parking lot. Remember to bring a towel or mat for the ground, and have a mask on hand to use the bathroom. BYO KB/DB or borrow one of ours. Come get your WOD on and enjoy some fresh air and sunshine! 🌞
Workout of the Day
“Nate”
AMRAP in 20 minutes of:
WOD Notes: This is a hero WOD and one of our annual benchmarks. Chief Petty Officer Nate Hardy was killed February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. Compare to 190430.
31Heroes Notes: Save the date of Aug 15, 2020 for our 10th annual 31Heroes fundraiser! We’re modifying the workout so we can hold the event entirely outside. Additional details coming soon!
Workout of the Day
6 rounds for time of:
Time cap: 15 minutes
WOD Notes: Pick a squat weight that allows you to go unbroken for the first few rounds. Your first round of DU should take 60 seconds or less (1-3 sets).
Cash Out: Check SugarWOD for an optional cash out. When cash outs are listed in SugarWOD as “optional,” your coach may include it the end of the class if time permits. Otherwise, we encourage you to complete it on your own at home!
Workout of the Day
Push press 5-5-5-5-5
then
AMRAP in 5 minutes of:
WOD Notes: Increase weight each set working up to a 5 rep max. List each set in SugarWOD (5 scores). For the AMRAP, score is rounds + reps.
Workout of the Day:
Complete 3 rounds for time of:
WOD Notes: Modify the thruster weight such that every round can be completed in 3 sets or fewer each round. There will be a 20 minute time cap.
Community Notes: Happy Birthday Sabrina!
Some 4th of July fun!
Workout of the Day:
Complete all for time:
800m run
Then
800m run
WOD Notes: After the first 800m run, you’ll alternate between wall balls and pull-ups (40 WB, 20 PU, 30 WB, 15 PU, etc). After the last 5 pull ups, end with another 800m run. Record total time.
Gear Note: Remember to bring chalk (if desired for pull-ups), a mask, and a towel/mat to place on the floor for the warm up & cool down.
Workout of the Day
Every other minute on the minute for 20 minutes:
Then
Max distance row in 1 minute.
WOD Notes: The intent on the cleans is to increase weight every couple of rounds so that the last 3 or 4 sets are approaching 70% of your 1 rep max. The power cleans today should be touch-and-go, meaning you tap the floor and pick it right back up. Try not to rest or re-grip.
Community Notes: Happy Birthday Keith!
Partner “Bert”
In teams of 2, for time:
*The Rx Hero WOD is designed to be performed solo, but we are doing this as a partner WOD today. See notes below.
Time cap: 40 minutes
WOD Notes: U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. We will be performing this hero WOD in teams of 2 today. Partners will run all of the 400s together, but will share/divide the burpees, push ups, lunges, and squats (1 person working at a time). Partners are expected to maintain 6′ distancing unless they share a household. If you are performing this workout by yourself, we recommend cutting the burpee/push-up/lunge/squats in half.
Gear Notes: Remember to bring: a towel/mat to lay on the ground, water, and a mask! Masks are not required outside, but they ARE required in the bathrooms.
Guest Notes: Today’s workout is free for ICA members and guests. Guests must pre-register to reserve a spot in class.
Workout of the Day
Complete 5 rounds for time of:
Time Cap: 20 minutes
Cash Out
WOD Notes: Today’s workout should be on the faster side. Pick weights/heights/scales that allow you to keep moving!
Schedule Notes: This Saturday is July 4 and we’re making our workout FREE for all members and guests! The WOD will be an outdoor, partner style, Hero WOD. Due to attendance limitations, guests must pre-register. Have them email us to reserve their spot. The workout is below; partners will run the 400s together but divide the other reps. Partners are expected to maintain 6′ distancing (unless they share a household). We hope to see you there! Note: We’ll do this WOD rain or shine but would have to cancel for thunder/lightning.
“Bert”
Complete for time:
Workout of the Day
Sumo-deadlift 5×5 (65%)
Then 30-20-10 reps not for time of:
WOD Notes: Perform a set of sumo-deadlifts every 3 minutes. For the cash out, use the empty barbell. Each rep counts, i.e., the set of 30 is 15R/15L.
Covid Notes: Please bring a towel or mat with you to the gym going forward. Burpees, push ups, cobra back extensions and many other movements put your face and hands right on the ground and having a mat or towel from home will help us keep a safer and cleaner gym.
Workout of the Day
AMRAP in 7 minutes of:
Rest 2 minutes, then AMRAP in 5 minutes of:
Rest 2 minutes, then AMRAP in 3 minutes of:
WOD Notes: Pick a weight for the cleans that allows you to link several in a row. You’ll post 3 scores – Rounds + Reps for each AMRAP!
Community Notes: Happy birthday Robbie!
Welcome Note: It’s July! Welcome back to our returning members and new members who are starting today! If you haven’t already, please review our COVID Operating Guidelines & New Member Manual and ask us if you have any questions!
Workout of the Day
3 rounds for time of:
Time cap: 20 minutes
WOD Notes: For the power snatch, pick a weight that allows you to string together sets of at least 5 (when tired). For the pull-ups, pick a version (chin-over-bar, banded, ring rows, etc) that allows you to string together sets of at least 3 (when tired).
Gear Reminder: We recommend bringing in a mat or towel each day so you can avoid touching your hands, arms and face to the ground during spiderman lunges, push ups, child’s pose, etc. Also, if you ever forget your chalk or mask we have them for sale for $2 (1 oz chalk) and $1 (disposable mask).
Workout of the Day
Bench Press 5×5 (~70%)
Then
Alternating Tabata (16 intervals) of:
WOD Notes: It’s bench day, ICA! Work up to ~70% of your 1 rep max and maintain the same weight across all working sets. We’ll perform a new set every 3:00 min. *Please bring your mask. Everyone will be required to wear a mask and have a spotter for your heavy sets. For the Tabata you’ll perform 20 seconds of ring rows, 10 seconds rest, 20 seconds push ups, 10 seconds rest, for 4 rounds (2 tabatas / 8 minutes). Record your total ring rows and total push ups.
Workout of the Day
Complete 3 rounds for time of:
Rest 3 minutes, then
Complete 3 rounds for time of:
Score = time to complete all 6 rounds
Cash Out
Not for time:
WOD Notes: The DB/KB snatches start from the ground each rep, but you do not need to alternate hands each rep. The @Home version is the same as @ICA version. If you want to work out but don’t have a KB/DB at home, modify both halves of the workout to 3 rds of 250m run, 16 burpees. (It will be longer but SO MUCH FUN!)
Schedule Notes: Classes will be held in the parking lot to accommodate additional athletes, especially those who are not comfortable attending indoor WODs. Quick reminder on protocol:
Community Notes: Happy birthday Blythe!
Workout of the Day
Complete for time:
Time Cap: 15 minutes
Schedule Notes: Most Saturdays we’ll move the WOD outside, but we couldn’t bring ourselves to do that 1 day after opening! So tomorrow we’ll be inside and we added a 7:00am class to accommodate additional athletes. If you are willing to switch to the 7:00am class time, please do so tonight so other athletes can backfill behind you. Thank you!
Community Notes: Please continue to give us your feedback – concerns, questions, suggestions, out-of-the-box ideas. It is our goal to provide an open, positive, and safe environment for our members. If there’s anything we can do to improve your experience we want to know!
Equipment Note: Remember to bring chalk if you’ll want it for the clean and jerks! We also recommend a mat or towel for child’s pose.
Workout of the Day
5×5 back squat (65%)
Then
Row 1000m row for time
Cash Out
Max consecutive strict pull ups/chin ups
Rest and repeat a 2nd time
WOD Notes: Welcome back ICA!!! Day 1 in the box and we’re gonna lift heavy! Normally we would complete 5×5 squats at approx 75% of your 1RM; today we’re taking it back a notch to 65%. Over the next 2 months we’ll slowly work our way back to heavier weights, targeting new 1RMs in September. For the cash out, if you can’t do at least 5 strict pull ups, use a band or sub ring rows.
At-Home WOD: The at-home version of the WOD is posted to SugarWOD, including a recommended warm-up and cool-down. (The Cash out is the same for in-gym and at-home.) There is a short video demoing each of the movements in case you need a refresher!
Policy Notes: Remember to bring a mask (required inside the bathrooms) and a towel or mat to place on the floor (optional). Also be aware that our cancellation policy is now 4 hours in order to not be considered a late cancel. For additional information please reference: COVID Operating Guidelines and ICA Member Manual.
Class Registration: Classes may fill up these first few weeks; everyone is excited to get back in the box! Please be patient while attendance stabilizes. If you can attend “off hour” class times, please do! To help meet demand we have added a 7:00am class M-F. This class will be on the schedule throughout the summer, and we’ll reevaluate in the fall. We also added a 14th work out station (using the yoke!) to accommodate 1 additional person per class.
Standard Membership: Due to the addition of the 7am class and the 14th spot in class, we are excited to say we can accommodate up to 14 visits/month on the Standard membership. This will be effective immediately (July 1).
At-Home WOD #104
Warm Up
20 single unders before each of the following movements:
10 reps of the Y-T-A-T shoulder warm up (unweighted)
Workout of the Day
Complete 15 rounds for time:
Time cap: 25 minutes
Cash Out
Complete 3 rounds not for time of:
Cool Down
WOD Notes: It’s our last day of shut down! Join us in the parking lot to celebrate at any of our 4 class times: 6:00am, 12:00, 4:00 or 6:00pm! Click here for a video explanation of today’s workout. Select scales for the DU & push ups that allow you to complete round 1 in less than a minute. Subs for DU include 2xSU, jumping jacks, or 30 seconds of a sprint cardio (row/bike/run). Post to SugarWOD: time. Note modifications.
Equipment Notes: Remember to bring your jump rope!
Community Notes: Happy birthday Traci!
P3 Nutrition Note: P3 Nutrition hasn’t skipped a beat throughout the shutdown, continuing to deliver delicious meals to our fridge on a weekly basis. If you are interested in trying out their meals, place your order here by Thursday at midnight for pick up Sunday morning. Use code ironcross20 for 20% off your first order. P3 is re-starting their “a la carte” food service as well, so each week they’ll deliver a handful of extra meals to our fridge that can be purchased first-come first-serve. Most meals are $10; breakfasts are $8. You can Venmo your payment to the address listed on the flyer hanging on the fridge.
At-Home Workout #103
Warm Up
Workout of the Day
Benchmark Day!
Run 1 mile for time. 🏃🏃🏃
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. For Tabata air squats, use a depth gauge if you have one! Post to SugarWOD: 1 mile time and total reps of air squats.
Community Notes: Thank you to those who donated to the COVID-19 membership drive over the last 3 months. We have distributed nearly $2000 of membership grants/credits, allowing several members to return to ICA who were financially impacted by COVID and were otherwise going to have to pause their memberships. They (and we!) are grateful for your generosity!
Community Notes: Happy birthday Jim C and Lindsay!
Day 1 of the Teen Summer Program
At-Home Workout #102
Warm Up
400m run
Then 3 rounds of 20 sec on, 10 sec off of:
Workout of the Day
AMRAP in 12 minutes of:
Cash Out
Complete 30-20-10 reps NFT of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Subs for burpees include plank burpees or 20 mountain climbers (10R/10L). If you want to use a barbell, pick a weight where you can go unbroken for most if not all the rounds. Post to comments or SugarWOD: Rounds + reps, object used. Post pics to the blog!
Membership Note: Reminder that the revised membership levels begin July 1, so anyone currently on unlimited will remain unlimited until July 1. Membership for returning members will begin on July 1 unless you made separate arrangements. If you have any questions about your membership start date, cost, etc, please email or call us!
Community Notes: Happy Birthday Kyle K!
ICA 2.0! Each workout station is approx 6’x12′, with 10′ from the center of one station to the center of the next. We’ll have athletes stick to the center of their box and face different directions during metcons to minimize the spread of germs!
Each station will have its own rower and rings too!
2 of the 5 new workout stations
At-Home Workout #101
Warm Up
Run 250 meters
10 runner’s lunge (5R/5L)
Then 3 rounds not for time of:
Then practice 3-5 reps of each movement in the workout
Workout of the Day
Complete 4 rounds for time of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Time. Note weight used, modifications.
Equipment Notes: If you’re coming to an Outdoor WOD, remember your lacrosse ball!
Community Notes: We hope to see you at today’s (Monday’s) Open House! We’ve been hard at work upgrading the facility, and we can’t wait to show you and answer any questions you may have. A few important notes:
At-Home Workout #100
Warm Up
With a broomstick or PVC, complete the following:
Then 3-5 reps of each movement in the WOD
Workout of the Day
Complete for time, in order:
30 minute time cap
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. This is a chipper style workout, meaning all movements must be completed in order. Post to comments or SugarWOD: time, weight used, modifications.
Equipment Notes: If you are coming to the Outdoor WOD (@ 10am), remember to bring a broomstick or PVC for the warm up! A jump rope can also make do in a pinch. A rolled up towel or sweatshirt could work as a sub for an abmat.
Community Notes: Happy birthday Steve M! And happy Fathers’ Day to all the ICA dads!
At Home Workout #99
Warm Up
Practice a few reps of each movement in the WOD
Workout of the Day
Partner Interval AMRAP in 20 minutes:
Complex:
Static holds:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If you don’t have a partner to complete the workout with, set a 20 minute clock and do 1 complex (right), 1 complex (left), then 1 minute of the designated static hold. If you are in the middle of a static hold when the clock turns to the next increment, switch to the new hold position! Post to comments or SugarWOD: Total number of complexes completed in your team of 2 (each arm counts.. L+R=2). For the cash out, record total number of push presses completed across all 8 rounds.
Community Notes: It’s official!! Chester County is moving to Green, and we get to open our doors on Friday June 26!!!!! We’ll be updating Wellness Living over the weekend so you can start registering for classes. The Saturday & Sunday classes will be listed as Daily WODs with a 13 person cap for each class; however, as the weekend approaches and we have a better sense of the weather forecast, we hope to switch the classes to Outdoor WODs and increase the cap to 20. We can’t wait to work out INSIDE with you all!
At-Home Workout #98
Warm Up
Complete 3 rounds of:
Workout of the Day
With a continuing running clock:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. The middle part of the workout (the 5 minute snatch test) is a requirement for most KB instructor certifications. You have 5 minutes to complete 100 KB snatches from a hang. Stop at the 5 minute mark even if you don’t complete all 100. Check out the list of rules and standards here if you’re interested. Compare to 190329. Post to comments or SugarWOD: Three scores: (1) 800m run, (2) Time to complete the snatch test (or number of reps completed), (3) 800m run. Note weight used.
Community Notes: Happy Birthday Marco!
Membership Notes: We are hopeful that good news will be announced tomorrow about ICA’s reopening, which we expect will be late next week! We are putting the finishing touches on the physical upgrades to the gym and finalizing our operating policies for the Green phase. Our goal, as it has always been, is to provide a safe environment where our members can improve their health and quality of life through fitness. The physical changes made to the gym, along with the restructuring of our membership levels, are founded in our commitment to the highest safety and quality. We will continue to look for ways to add value to our memberships, whether it be adding additional workout stations so we can accommodate 15 instead of 13 in a class; increasing the number of classes/month for the Standard membership (Unlimited is currently sold out); adding more class times to the schedule; and/or increasing the number of Unlimited memberships we offer. Right now, our focus is on reopening safely and ensuring every member has fair access to classes. We continue to have a lot of great conversations with our members who have questions regarding the membership changes; if you have questions or concerns and haven’t reached out yet, please call or email us any time. We can’t wait to get back into the gym with you!!!!!!
At-Home Workout #97
Warm Up
30 seconds of each:
Then complete 3 rounds NFT of:
Then perform 3-5 reps of each movement in the workout.
Workout of the Day
Complete 27-21-15-9 reps for time of:
Cash Out / Cool Down
10 minutes of SLIPS practice
WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Time, weight used. Note box height and any modifications.
At-Home Workout #96
Warm Up
Infraspinatus/Teres minor release (1 min/side)
Buy In
Workout of the Day
AMRAP in 15 minutes of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. The 3/4 swings should go just above your head – midway between Russian and American swings. Subs for DUs include 2x SU, 24 jumping jacks, or about 30 seconds of sprint cardio of your choice. Post to comments or SugarWOD: rounds + reps. Note weight used, modifications.
Equipment Notes: If you are coming to a parking lot WOD, remember your lacrosse ball and jump rope!
Community Notes: Happy birthday Lanna!
Other Notes: For those not on Facebook, here is a video we posted yesterday to provide some answers and additional context on the membership changes. Please reach out with any questions or concerns! Also, if you didn’t get Sunday’s email, let us know so we can get it to you.
At-Home Workout #95
Warm Up
2 rounds of:
Downward dog calf stretch (30 sec, pulsing/alternating)
Runner’s stretch (5R/5L)
Workout of the Day
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If you have access to a trail, this would be fun to complete as a hike! If you come to class, you can complete 2 laps of the 1 mile route; 4 laps of the 800m; or 8 laps of the 400m. Bring your own pre-loaded backpack! If you don’t have a sturdy pack available to you, you can carry your KB/DB any way you’d like. Rucks can be fast walks or slow runs… but you should always keep moving. There will be a 40 minute time cap on this WOD. Post to comments or SugarWOD: Time. Note weight used, modifications.
Membership Notes: We’ve gotten some questions about the membership changes that were sent out by email on Sunday. If you have any questions, please reach out! The bottom line is we want to minimize how often classes are filled to capacity. We don’t want anyone paying for a membership that they can’t use. The 13 person class cap is going to greatly increase the quality of our instruction and your member experience, but it’s a 30% decrease in capacity. To combat this we are: 1) Encouraging/incentivizing individuals to commit to 3 classes/week (where possible), and 2) Significantly reducing our total membership. The membership changes stemmed from those two things. We are happy to answer any questions you may have. Please email, text or call us any time.
At Home Workout #94
Warm Up
3 rounds of:
Workout of the Day
Complete 5 rounds for time of:
*If you have access to a barbell and would like to use it, Rx would be 95/65#
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Time. Note weight used, modifications.
At-Home Workout #93
Warm Up
Workout of the Day
Tabata:
Rest 1 minute between Tabatas.
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. A Tabata is 8 rounds where you perform a given exercise for 20 seconds, then rest for 10 seconds. For this WOD, you’ll do a full Tabata of squats, then rest a minute before starting a Tabata of shuttle runs, then Romanian deads, then squat holds. If you’re doing this on your own, we definitely recommend a Tabata timer. Many of use an app called WOD Timer, or YouTube has several Tabata timer songs such as this one. Post to comments or SugarWOD: Total reps for each of the first 3 Tabatas. 😀/ ✔/ 💪/ “complete” for the last Tabata.
Re-opening Notes: For those who didn’t hear, Chester County is not ready to go Green on June 19. Our new target re-opening date is June 26. We’ll be sending out an email in the coming days with more information about changes to our facility and membership structure. Keep your eyes posted – a response will be required!
At-Home WOD #92
Warm Up
3 rounds of:
Workout of the Day
AMRAP in 20 minutes of:
Rest 1 minute then immediately into cash out:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Rounds+Reps for the WOD, time for your 400m sprint.
At-Home Workout #91
Warm Up
With broomstick or PVC, complete 2 rounds NFT of:
Workout of the Day
Complete 3 rounds not for time of:
Then complete 14-12-10-8-6 reps not for time of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. It’s an upper body strength day, so it’s NOT for time. Post to comments or SugarWOD: 😀, ✔, 💪, “Complete”. Note weight used and modifications.
Equipment Note: If you’re coming to an outdoor WOD, remember your PVC/broomstick along with your KB/DB!
Community Note: Outdoor Movie Night is tonight, 6/12! BYO chair, picnic blanket, beverages, food etc, and set up in the parking lot social distance style. Show up anytime… we’ll be running workouts as early as 4:00pm if you really want to make an afternoon of it! The movie will start around 8:15/8:30pm, as soon as it’s dark enough to see. Special thanks to Whitehorse Women’s Rugby for donating money and snacks to the event! We’ll be showing The Dawn Wall. Even if that movie isn’t calling out to you, come enjoy a warm summer evening celebrating the end of the stay-at-home order and the imminent reopening of our facility! Friends and family are welcome too.
Community Note 2: For those who didn’t see the announcement, heads up that the 100 and 200 blocks of Bridge Street will be CLOSED every weekend from Thursday 2PM until Monday mornings. That means 2 things: (1) Pick an alternate driving route to the box, (2) Get out there an support our local businesses! More info here.
Community Note 3: Happy birthday Luke L!
At-Home Workout #90
Warm Up
Complete 2 rounds of 30 seconds at each of the following stations:
Then complete 5-10 reps of every movement in the workout.
Workout of the Day
Complete for time:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Pick a scale for DU that allows you to complete each round in 45-90 seconds. For the Russian twists, focus on range on motion! Use any at-home object in the 5-25# range. Post to comments or SugarWOD: Time for the WOD and time for the handstand hold (note what version you did).
Schedule Notes: The forecast calls for scattered thunderstorms from 3am – 3pm. We’ve decided to hold the 6am and 12pm classes by Zoom. Link is on the right hand side of the blog or click here. Passcode ICASTRONG. If you haven’t tried a Zoom class yet, it’s more fun than you think! The 4pm and 6pm classes are still scheduled for the parking lot. We hope to see you there!
Community Notes: Happy birthday Marissa W and Adeline!
At-Home Workout #89
Warm Up
Then complete 2 rounds of:
Workout of the Day
AMRAP in 6 minutes of:
Rest 2 minutes then AMRAP in 6 minutes of:
Cash Out
Complete not for time:
Cool Down
WOD Notes: Click here for a video explanation of today’s WOD. Post to comments or SugarWOD: 2 scores; rounds + reps for each AMRAP.
Community Notes: Wednesday afternoon the Phoenixville High School Seniors have a car parade to celebrate their graduation. We invite all ICA members to join us in celebrating Kyle K who is in the 2020 graduating class! Meet up at the corner of Main St & 3rd Ave around 1:30pm. The parade starts at 1:30 and should be passing by shortly thereafter. Come make some noise for Kyle and the class of 2020!
At-Home Workout #88
Warm Up
Workout of the Day
Complete 4 rounds for time of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout, and here for a break out video of the Turkish get up. Post to comments or SugarWOD: Time, weight used, modifications.
Community Notes: We hope you can join us for our Outdoor Movie Night this Friday (6/12) in the ICA parking lot!! We are really looking forward to a fun community evening with all of you, to celebrate our area’s transition to Yellow, the fact that we all survived 3 months of quarantine, and the excitement that we’re going to be opening up again soon!! Bring chairs or picnic blankets, beverages, etc, and set up in the parking lot with at least 6′ distance between families. Show up around 8:00pm and the movie will start around 8:30pm. Special thanks to Whitehorse Women’s Rugby for donating to the event. Our original plan was to show “The Fittest,” which is a movie about Mat Fraser and Tia Clair Toomey, both multiple repeat champions of the CrossFit Games. Given the recent events in the CrossFit community, we have decided to step away from that film. Instead we are leaning towards showing “Fullsterkur,” which is a Rogue Strongman documentary about the country of Iceland and the incredibly strong athletes it has produced. There’s a chance we’ll change our minds again before Friday, but let’s be honest – this night isn’t really about the movie anyway! We can’t wait to spend a warm summer evening with some of the people we’ve missed most these last 3 months!
At-Home Workout #87
Warm Up
10-8-6-4-2 reps of:
Workout of the Day
AMRAP in 14 minutes of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Rounds + Reps, weight used, modifications.
Daily COVID Note: Once we move to Green phase, hopefully 6/19 or 6/26, we’ll collect the equipment we loaned out. We encourage every ICA member to purchase a KB/DB and jump rope for home use. If possible, we also recommend an abmat, medicine ball, and plyo box. We had previously committed to releasing 2 at-home WODs each week. However, our current thought is we’ll release an at-home version of every Daily WOD – meaning 7 days/week! That way, any time you can’t make it to ICA, you’ll be able to do a workout from home that resembles the WOD we’re doing at the gym. The at-home version will be posted only to SugarWOD. We’ve all gotten pretty good at working out from home over these last 3 months, and we expect it will continue to play a large role in our fitness going forward!
CrossFit, Inc. Notes: We have been following the events of the last 2 days regarding comments made by the CrossFit CEO, Greg Glassman. We want to state unequivocally that we do not support his views. We feel angry, confused, and betrayed. We also believe that CrossFit, Inc. is bigger than any one person. We join countless affiliates and athletes in calling on CrossFit, Inc. to use the events of this weekend as a catalyst for change. We are waiting with bated breath to see their next move. In our hearts, we believe that CrossFit has the potential to be a positive, unifying, and inclusive force in the world. However, whether or not we remain affiliated with CrossFit depends on the path chosen by CrossFit, Inc. going forward.
We also recognize that this isn’t just CrossFit, Inc.’s problem. It’s our personal responsibility to do more to fight systemic racism, regardless of the direction taken by CrossFit, Inc. The CrossFit methodology offers a unique solution to many of the world’s health problems, but its solution is only as good as its reach, and most underserved communities don’t have access to CrossFit. We are committed to doing more and being a better ally in in this regard. Even prior to Glassman’s remarks we had embarked on a new project… it’s in its infancy and we’ll reveal more as we finalize plans. We truly believe we have one of the best, most passionate, most loving and open-minded communities around. We believe Black Lives Matter. We believe Love is Love. We believe Kindness is Everything. Together, we can make a difference. #ICAstrong #BlackLivesMatter #ICAallies #YesWeCan #ICAFitFam
At-Home Workout #86
Warm Up
Workout of the Day
On a 3 minute clock, complete:
Rest 1 minute and repeat for a total of 4 rounds.
Cash Out:
Cool Down:
WOD Notes: Click here for a video explanation of today’s workout. Your goal should be to complete each farmer carry with one arm, alternating rounds. However, if you can’t hang on for the full 250, we’d rather you switch arms than stop altogether… since stopping will eat into your step up time! During the box step ups, you can hold the DB/KB any way you want; we’d recommend a one-arm rack position. Alternate legs each rep. Post to comments and/or SugarWOD: Total number of box step ups completed across all 4 rounds, weight used.
Equipment Notes: If you’re coming to the Outdoor WOD, remember to bring your jump rope, KB/DB, and lacrosse ball. Also, bring a box if you have one at home, otherwise our house boxes will be available for use.
Community Notes: Happy birthday Ryan McGee!
At-Home Workout #85
Warm Up
Workout of the Day
Complete 10 rounds for time of:
At the end of the 5th round, run 1 mile, then continue rounds 6-10.
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If your 1 mile time is longer than 10 minutes, consider scaling to 1200m or 800m. There will be a 30 minute cap on the workout.
Schedule Notes: We have two Outdoor WODs tomorrow – at 8:00 and 9:00am. We’ll wrap up the first class by 8:50; please clear your cone by 8:55 so the second class can get set up. 9:00am class, please wait by your vehicles until there is an open cone for you. Thank you!
Daily COVID Note: During the yellow phase, coaches will wear masks when leading Outdoor WODs. Members are welcome to wear masks but are not required to. Please maintain minimum 6′ distances and do not share equipment. Athletes are allowed to access the building to use the bathrooms; leave the bathroom lights on and doors open when not in use to maximize ventilation.
Community Notes: Happy birthday Franco and Cate S!
Weather Note: The 6:00 pm class has been moved from the parking lot to virtual due to the rain.
At-Home Workout #84
Warm Up
Complete 3 rounds of:
Workout of the Day
Partner Interval AMRAP in 20 minutes of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Record total rounds + reps completed by you and your partner (combined). Note weight used and any modifications.
Equipment Notes: If you’re coming to one of our Outdoor WODs tomorrow, remember to bring your mat, KB/DB, and a lacrosse ball! We’ll have chalk and lacrosse balls available for those who haven’t picked theirs up yet. In Yellow, we will allow members to borrow our house rowers if they need to sub rowing for running or jumping in a workout. Note there are a limited number of rowers available.
COVID Notes: In the Yellow phase, we’ll continue to program at-home workouts each day, but we’re also increasing our offering of parking lot WODs, and we hope to see many of you there! Tomorrow we’ll have Outdoor WODs at 6am, 12pm, 4pm, and 6pm. Please read the current revision of our Covid Operating Guidelines and come prepared. Please especially take note of our attendance and cancellation policies:
At-Home Workout #83
Warm Up
Workout of the Day
Abs & Arms Strength Day
Complete 21-15-9 reps NOT for time of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. It’s a strength day, so it’s not for time! Post to comments or SugarWOD: weight used, any modifications.
At-Home Workout # 82
Warm Up
Workout of the Day
AMRAP in 5 minutes of:
Rest 2 minutes then AMRAP in 5 minutes of:
Rest 2 minutes then AMRAP in 5 minutes of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Push ups, A-frame push ups or single arm push presses would all be acceptable scales for HSPU. Post to comments or SugarWOD rounds + reps for each of the 3 AMRAPs, weight used, and any modifications.
Daily Covid Note: We’ve implemented the following guidelines for self screening for outdoor WODs:
At Home Workout #81
Warm Up
250m run
3 rounds of:
Then 1 time through:
Then warm up a few reps of each movement in the workout, especially pistols!
Workout of the Day
Complete for time:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. The sub for the 800m run is your preferred cardio in the 4-minute range. The sub for double-unders is 2x single unders, 50 jumping jacks, or your preferred “sprint” cardio in the 1-minute range. Post to comments and/or SugarWOD: time, weight used, modifications.
Daily Covid Note: In Yellow phase, when you come to an outdoor workout, we’ll have the workout area (grass or pavement) set up with cones at least 10′ apart. Upon arrival, please choose a cone and set up your mat directly behind it. The doors to our gym will be propped open and athletes can enter for the sole purpose of using the bathrooms. Coaches will wear masks throughout the WOD, but athletes are not required to. Maintain 6′ distancing at all times… air high fives and virtual fist bumps only!
Community Notes: Happy birthday Hannah R!
30k in May Note: Congratulations to the following athletes who completed 30k of running in May! Each asterisk indicates an additional 30k, so someone with * did 60k, ** did 90k, etc. Way to go ICA runners!
| John | Tyler F** | Chris Mc | Kyle E | Nikki K** |
| Nik | Megan S | Janet (row) | Tina | Averie* |
| Erin B | Tammy* | Jenn Papp* | Moira | Rocco |
| Mado | Dan T | Nicole W | Paul M*** | Jere* |
| Frank W | Kelly G** | Alex W | Curtis | Missy* |
| Cindy** | Jenn Tav | Kehl*** | Ricky** |
At-Home Workout #80
Warm Up
Workout of the Day
Complete for time:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. The “Rx” mountain climber requires your toes to line up with your wrists. An easy modification is to shorten that range of motion, but try to pick a target and stick with it for the entire workout! Post to SugarWOD and/or comments: time, weight used, modifications.
Covid Notes: We are very excited for it to be June – it’s going to be a big month for us! Our area transitions to Yellow this Friday, and County Commissioners still believe we’ll be Green before the end of the month. (That’s when we can start offering indoor classes again!) We’ll post a note each evening with reminders about what to expect during these transitions. Tonight’s note: In Yellow phase, we’ll continue to program at-home workouts each day, and you get to hang on to the equipment we loaned out. All classes will transition from Virtual WODs to Outdoor WODs, weather permitting. We hope to see a bunch of you join us in the parking lot, but you are more than welcome to continue working out at home if that is your preference.
At-Home Workout #79
Warm Up
Complete 2 rounds of 20 seconds of:
Then 5 push ups with 5 second eccentric.
Workout of the Day
Complete 2 rounds of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. To keep the workout moving, you should be able to complete the push-ups in 4 sets (or fewer) in round 1. Cap yourself if you’re not done with push-ups by the 4 minute mark. There will be a 20 minute cap on the WOD. Post to comments or SugarWOD: time, weight, modifications. Also – largest set of single unders!
Community Notes: Happy birthday Coach Kehl!
30k in May: Today is the last day to rack up your 30,000 meters for our May running challenge! Click here to see the log so far! Note: For athletes who tracked in miles, your goal is 18.64 miles.
At-Home Workout #78
Warm Up
1 time through:
2 rounds of:
Then perform 4 reps of each movement in the WOD.
Workout of the Day
Complete for time:
Complete 5 box jumps at the start of each minute (including t=0!).
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If you are not comfortable with KB snatches, you can sub 1-arm Russian KBS. Post to comments and/or SugarWOD: time, weight used, modifications.
Equipment Notes: If you’re coming to either of the Outdoor WODs, remember to bring a broomstick. Also, if you have a box, bring it! We will loan our house boxes to those who need one.
At-Home Workout #77
Warm Up
3 rounds of:
Workout of the Day
At t=0 complete:
At t=6:00 begin an AMRAP in 12 minutes of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. For the 800m run, you’ll want to finish in the 3-5 minute range so you have time to rest before the AMRAP begins. If you can’t run an 800m in less than 5 minutes, either shorten the distance or give yourself an extra minute or two before you start the AMRAP. Post to comments or SugarWOD: 800m time, rounds + reps, weight used.
Schedule Notes: The 4:00 pm class will be held in the parking lot. If anyone was planning to take class virtually let us know; we’ll set up the computer and run Zoom concurrently. Starting next Friday, June 5, all workouts will be Outdoor WODs, weather permitting!
At-Home Workout #76
Warm Up
Workout of the Day
4 rounds not for time of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. It’s a strength day! The movements do not need to be completed for time. The focus today should be on quality of movement and getting strong! Post to comments: Weight used.
SugarWOD Note: As of this evening, we have 92 athletes on our SugarWOD account!! Let’s get to 100! If you haven’t joined yet, download the SugarWOD app (it’s free) and select Iron Cross Athletics as your gym. The passcode was emailed out a few days ago; text or email us if you are an active member but did not get the email. See you at the virtual whiteboard!
Weather Note: There is a chance of rain tomorrow evening. We’ll decide by 4:00pm if we need to move the Outdoor WOD to Zoom. All athletes registered for class would get a text and email. Everyone else would know because Wellness Living would be updated to show “Virtual WOD” instead of “Outdoor WOD.” Be sure to check before you drive over!
At-Home Workout #75
Warm Up
With 2 objects approximately 1-5# each,
Workout of the Day
On a 90 second clock, complete:
Rest 1 minute and repeat 6 times (for a total of 7 rounds).
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Choose a number of double unders that will take you ~45 seconds when you’re fresh and no more than a minute when you’re tired. If you can’t perform DU, consider 2x SU, a 200-250m sprint (run or row), run stairs, or jumping jacks. Post to comments: total number of SDHP reps, weight/implement used, modifications.
Community Notes: Happy birthday Ken!
Thanks to all the ICA members who completed Murph and sent in pics of support! What an AMAZING turnout!!!
At-Home Workout #74
Warm Up
400m run
2 rounds of 30 seconds of work:
Workout of the Day
Complete 5 rounds for time of:
1 Complex = 1 arm swing, hang muscle clean, hang muscle snatch
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If you’re not comfortable with the KB hang snatch, you can perform a push press in its place. The sub for mountain climbers is 30 seconds of sprint cardio of your choice. Post to comments: time, weight & implement, modifications.
Movie Night: Mark your calendars for Friday June 12! We’re planning an outdoor movie night and all are invited! Members can bring chairs or picnic blankets and set up in the parking lot with 6′ distance between families. Show up around 8:00pm and the movie will start around 8:30/8:45pm. What movie, you ask? You get to decide! Send us your suggestions and we’ll vote on a movie as it gets closer. (Something PG, please!)
Covid Note: In case you missed Governor Wolf’s announcement last Friday, Chester County is going Yellow on Friday June 5! Starting that same day, our current schedule of Virtual WODs will transition to Outdoor WODs. We’ll set up the laptop in the parking lot and stream the classes on Zoom for those who prefer to tie in virtually. Even more exciting – our Commissioners expect Chester County will transition to Green by the end of June, at which time can open up our gym again! Hang tight, ICA… there’s a light at the end of the tunnel!
Community Notes: Happy birthday Erik P!
At-Home Workout #73
Warm Up
Workout of the Day
“Body Armor” aka “Murph”
Complete for time:
*Rx requires a 20#/10# weight vest for the entire WOD. You must start and end with the 1 mile run, but you can divide the pull-ups, push-ups and squats any way you’d like. The most common is 20 rds of 5/10/15.
Cool Down
History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS. This workout was created by Murphy and was one of his favorites; he’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.
On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing battle. (If it sounds familiar, it’s because Murphy’s heroism is documented in, “Lone Survivor,” written by fellow SEAL Marcus Luttrell.)
Today we join CrossFit athletes around the country who are performing this hero WOD at their affiliates and in their garages in honor of the men and women who have died serving our country in the U.S. Armed Forces.
WOD Notes: Click here for a video explanation of today’s workout. Although Murph is going to be a lot different this year, with most of us performing it at home instead of at the gym, we are really looking forward to the shared suffering with you all! If you complete Murph, please post a picture in the blog comments and post your result to the blog and/or SugarWOD.
Outdoor WOD: We’ll have 2 outdoor group sessions, at 8:30am and 10:00am. We have space for 1 more athlete to use the outdoor pull-up rig in each class time; let us know if you want to reserve a space. Priority goes to athletes completing Murph Rx who do not have access to a pull up bar at home.
At-Home Workout #72
Warm Up
Workout of the Day
Complete 3 rounds for time of:
Cash Out
Complete 20 reps of the gymnastics complex:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If you are attending the Outdoor WOD, you can borrow a house box for the step ups. The DB/KB cleans require a full squat. If you are completing this at home with a barbell, feel free to sub out barbell cleans – pick a weight where you can do all 10 in a row for the first round.
Community Notes: Happy birthday Jon Virtue!
New Member Perk: We are excited to offer a new perk to our members – a workout tracking app called SugarWOD! The app itself is free, and it’s already used by many of our athletes to track their own workouts. The “perk” is that we’ve purchased access at the affiliate level, so our members can access our virtual ICA Whiteboard! Each day we’ll post our workout, and you can log your results and photos, plus give fist bumps and leave comments for each other. The app is super social and offers a convenient way to track your personal workout history. It will also help you prepare for your workouts with easy access to your previous PRs, a barbell lift percentage calculator and a library of common CrossFit movements. If you’re an active member at ICA (2x/week or Unlimited), look for an email tomorrow with the password to access our SugarWOD whiteboard. A few notes:
We hope you enjoy SugarWOD; please let us know what you think as you get into it!
At-Home Workout #71
Warm Up
Then
6-5-4-3-2-1 reps of:
Workout of the Day
AMRAP in 20 minutes of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. (Worth watching – Sage was a super helper!) The 100 DU rep scheme is for very proficient DU-ers. Scales include a smaller number of DU, 200 single unders, or 75 jumping jacks. You could also decrease the number of DUs by 10 each round. For the Russian twists, you can go unweighted or use up to 25/15#. Post to comments: Rounds + reps, Russian twist weight, push press weight.
Schedule Notes: DESPITE THE VIDEO ANNOUNCEMENT, WE ARE NOT HOLDING OUTDOOR CLASSES TODAY. Due to the forecast of “scattered thunderstorms,” we are switching to Zoom for both the 8:00am & 9:00am classes. We hope to see a bunch of you there – especially some first time Zoomers! Link via the Zoom button on the RHS of the blog.
At-Home Workout #70
Warm Up
Max single unders in 2 minutes.
Then 30 seconds at each of the following:
Then complete 3-5 reps of each movement in the workout.
Workout of the Day
Complete 21-15-9 reps for time of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. The muscle snatches start from the floor and end locked out overhead. Anyone not comfortable with snatching can sub muscle cleans or one-arm swings. Post to comments: Time, weight and implement used.
24 Heroes Note: To kick off Memorial Day weekend, for the last several years, a group of ICA members has participated in a local fundraiser called 24 Heroes. The event was canceled this year, but two of our gym members are planning on doing an at-home version! Starting Friday morning at 7:00am, Nikki K and TINA! will perform a workout every hour for 24 hours. They have selected a local veteran support organization to support: Mini-Stand Down, based in Pottstown, which supplies vets in need with food and personal items. Nikki and TINA! will have a table set up for donations, so if you are interested in supporting their effort, please drive over to 29 Leatherwood Dr, Collegeville to cheer them on and drop off some items from this list.
COVID Update: We’re optimistic that Chester County will be moving to Yellow in early June. As a gym, we are precluded from opening until the Green phase. However, there has been a lot of support among our local legislators to allow small fitness studios to open sooner, with restrictions similar to those imposed in other states, and we’re hopeful that change is coming. In the meantime, we’ve drafted operating guidelines for how ICA might run classes once we are allowed to open. Although they’re still draft, we wanted to share them with you all, so you can start envisioning what the gym might look like when we re-open. Feedback and suggestions are welcome. Click here to read the guidance.
At Home Workout #69
Warm Up
Lacrosse ball IT band roll (1 min/side)
Workout of the Day
Complete 4 rounds for max reps of 45 seconds of work, 45 seconds of rest of:
Then
Complete 3 rounds NFT of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Today is a lower-body strength day. If you have a barbell at home, feel free to use it (go light!). You can also swap out the second part of the workout for some moderate weight deadlift work if you prefer. Post to comments: Total reps of the 4 round squat workout, weight used.
Murph Notes: Our annual Memorial Day Murph workout is this Monday! If you missed it, click here for a post explaining the WOD and your options for completing it this year. Whether you join us in the parking lot or complete the workout at home, we’re really looking forward to the shared suffering as we honor our fallen heroes. We’d love 100% participation – pick whatever version of the workout is right for you, and your post pics and results to the blog!
Happy Hour: Join us for a happy hour on Zoom this Friday starting at 6:30pm!
Community Notes: Happy birthday Tammy Mazz!
On Monday, May 25, 2020, ICA will join tens of thousands of CrossFitters around the world in honoring the men and women who have died serving our country in the U.S. Armed Forces. The workout we’ll complete, Murph, is named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS. This workout was created by Murphy and was one of his favorites; he’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on 18 August 2005.
This year Murph will look a little different than normal. For starters, athletes across the U.S. will be performing the workout from their garages and driveways, rather than their local CrossFit affiliate. The most limiting movement in the workout is the pull-up (as far as strength and equipment limitations), so we have several at-home modification options for you to consider.
“Body Armor” aka “Murph”
Complete for time:
WOD Notes:
Outdoor WOD: We’ll have 2 outdoor group sessions, at 8:30am and 10:00am. John and Ricky built a portable pull up rig (strict pull ups only) that can accommodate 4 athletes per class with 6′ spacing. Priority will go to athletes completing Murph Rx who do not have access to a pull up bar at home. If you are interested in reserving a spot on the rig, let us know asap.
At-Home Workout #68
Warm Up
30 seconds of each:
3 rounds of:
Workout of the Day
AMRAP in 15 minutes of:
Cash Out
EMOM for 5 minutes of:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. For those who can’t handstand walk, the recommended sub is bear crawls. If you’re doing this workout inside and don’t have a 25′ span, modify the handstand walk to a 30 second HS hold or 3-5 wall climbs, and modify the walking lunges to 25 in-place reverse lunges. The 6pm Outdoor WOD will take place in the grass along Jefferson Street. Remember to bring a mat/rug for sit ups! Post to comments: Rounds + Reps of AMRAP, modifications. Total push-ups for cash out.
At-Home Workout #67
Warm Up
2 rds:
1 time through:
Workout of the Day
Complete for time, in any order:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. You can partition the work any way you’d like. Gluttons for punishment might treat it as a chipper. Those who like shorter running intervals might start and end with a 400m farmer’s carry and in the middle perform 8 rounds of 25 swings/200m run. Choose your own adventure and have fun with it! Post to comments: time, weight. Optional: How you divided the reps.
Community Notes: Happy birthday Natalie L!
**Due to a server upgrade, we lost all of the posts from May 13 through May 18. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**
At-Home Workout #66
Warm Up
Then 3 rounds of 20 seconds on, 10 seconds off:
Lacrosse ball thoracic mash (45s/side)
Workout of the Day
In 1 minute complete:
Rest 1 minute and repeat for 10 rounds.
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy to 1-arm push press, feel free to switch to 2-arm push presses. If going overhead doesn’t feel good, you modify to 1- or 2-arm floor press. Post to comments: total reps, weight used, modifications, and 400m sprint time!
Community Notes: Happy birthday Tim Coll!
**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**
At-Home Workout #65
Warm Up
1 time through:
3 rounds of:
Workout of the Day
AMRAP in 20 minutes of:
Cash Out
Not for time:
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. It’s an AMRAP, so when you through the last thruster you start at the top again! If you can’t run, sub any cardio in the 2-minute time domain. Post to comments: total reps of KB/DB movements
Schedule Notes: We have an Outdoor WOD at 10am. As of now, all 15 spots are booked. Friendly reminder that there is a 4-hour cancellation policy for Outdoor WODs due to the limited number of spots available. Please remove your name tonight (or wake up really early) to avoid a late cancel fee. Thank you for your cooperation!
**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**
At-Home Workout #64
Warm Up
3 rounds of:
Then
Workout of the Day
Complete 30-20-10 reps for time of:
Complete 50 double unders after each set
Immediately into
Complete 50 double unders after each set
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. If you aren’t comfortable with KB snatches, modify to 2-arm American KBS or 1-arm Russian KBS. For the DU, you’re shooting for about 1 minute of intense cardio. You can reduce the number, modify to 2xSU, perform 35 jumping jacks, or pick a cardio of your choice. Post to comments: time, weight used.
**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**
At-Home Workout #63
Warm Up
2 rounds of:
3×15 second handstand hold
Buy In
Max reps =handstand push ups (sub: 2-arm KB/DB push press)
Workout of the Day
With your DB/KB, complete 3 sets of:
With a light weight (3-20#), perform 3 sets of:
With your KB/DB, complete AMRAP in 5 minutes of:
Cash Out
Cool Down
WOD Notes: Click here for a video explanation of today’s workout. Post to comments: AMRAP score, weight used, buy in & cash out reps.
Community Notes: Happy birthday Sigal!
