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

At-Home Workout #61 

Warm Up

1 time through:

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

3 rounds of:

• 5 burpees
• 7 box jumps
• 9 sit ups

Downward dog calf stretch – 1 minute

Workout of the Day

Complete for time:

• 40 box jumps
• 800m run

Rest until the 10 minute mark, then complete:

• 60 air squats
• 800m run

Rest until the 20 minute mark, then complete:

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

Cool Down

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

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

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

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

At-Home WOD #60

Warm Up

1 time through:

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

3 rounds NFT of:

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

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

Workout of the Day

Complete 4 rounds for time of:

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

Cash Out

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

Cool Down

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

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

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

At-Home WOD #59

Warm Up

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

Workout of the Day

Complete for time:

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

Cash Out

• 6 x 40 yard dash

Cool Down

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

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

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

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

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

At-Home WOD #58

Warm Up

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

Then 2 rounds:

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

Workout of the Day

Complete for time:

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

Cash Out

• Side plank – 1 minute each side

Cool Down

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

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

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

Community Notes: Happy birthday Caroline!

At-Home WOD #57

Warm Up

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

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

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

Workout of the Day

Complete 6 rounds for time of:

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

Cool Down

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

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

At-Home Workout #56

Warm Up

3 rounds of 30 seconds at each station:

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

EMOM for 5 minutes:

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

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

Workout of the Day

AMRAP in 12 minutes of:

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

Cash Out

• 15 knee jumps NFT

Cool Down

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

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

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

At-Home Workout #55

Warm Up

1 time through:

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

3 rounds of:

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

Door frame calf stretch (1 min/side)

Workout of the Day

Complete 10 rounds for time of:

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

Cash Out

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

Cool Down

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

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

Community Notes: Happy birthday Jesse Sy!

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

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

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

At-Home Workout #54

Warm Up

Complete 3 rounds of:

• 5 push ups
• 10 sit ups
• 15 squats

Then

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

Workout of the Day

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

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

Cash Out

• 50R/50L standing oblique crunches

Cool Down

• Supine T-spine twist (1 min/side)

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

At-Home WOD #53

Warm Up

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

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

Workout of the Day

“Kelly” (At-Home version)

Complete 5 rounds for time of:

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

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

Cool Down

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

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

At-Home Workout #52

Warm Up

400m run

20 walking lunges (10R/10L)

5 inch worms

Then 3 rounds of:

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

Workout of the Day

Complete for time:

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

Cash Out

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

Cool Down

• Hamstring crossover stretch – 1 min/side

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

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

At-Home Workout #51

Warm Up

400m run

10 runner’s lunge (5R/5L)

3 rounds:

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

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

Workout of the Day

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

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

Cash Out

• 1 minute max jumping lunges

Cool Down

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

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

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

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

Community Notes: Happy birthday Ryan S!

At-Home Workout #50 

Warm Up

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

Then 2 rounds of:

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

1 minute calf stretch (30s each side)

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

Workout of the Day

Complete for time:

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

Cool Down

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

At-Home Workout #49

Warm Up

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

3 rounds of:

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

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

Workout of the Day

Complete 4 rounds for time of:

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

Cool Down

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

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

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

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

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

At-Home Workout #48

Warm Up

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

Workout of the Day

AMRAP in 12 minutes of the following complex:

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

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

Cash Out

• Complete 100 hip thrusts (not for time)

Cool Down

• Pigeon Stretch 2 min/side

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

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

At-Home Workout #47

“FUCS Challenge Performance Test”

Warm Up

2 rounds of:

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

Workout of the Day

Complete for time:

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

Cash Out

• 400m weighted carry 

Cool Down

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

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

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

Community Notes: Happy birthday Joe S and Heidi!

At-Home Workout #46

Warm Up

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

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

Workout of the Day

Complete for time:

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

Cash Out

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

Cool Down

• Standing straddle with twist (1 min/side)

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

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

At-Home Workout #45

Warm Up

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

Then 2 rounds of:

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

Workout of the Day

Complete 20 rounds for time of:

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

Cool Down

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

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

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

At-Home Workout #44

Warm Up

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

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

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

Workout of the Day

Partner Interval AMRAP in 20 minutes of:

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

Cash Out

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

Cool Down

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

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

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

At-Home Workout #43

Warm Up

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

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

Then 40 seconds on, 20 seconds off of:

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

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

Workout of the Day

Complete for time:

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

Cash Out

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

Cool Down

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

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

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

At Home Workout #42

Warm Up

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

Workout of the Day

“Back & Bi Day”

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

3 rounds of 30 seconds for max reps of:

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

Rest then 3 rounds of 30 seconds at each station:

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

Cash Out

Complete 40-30-20 reps of:

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

Cool Down

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

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

Community Notes: Happy birthday Jess Vollmer!

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

At-Home Workout #41

Warm Up

Complete 3 rounds of:

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

Workout of the Day

Support Your Local Box #3

Complete 50 reps for time of:

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

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

Cash Out

• Handstand walk 50 yds for time

Cool Down

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

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

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

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

At-Home Workout #40

Warm Up

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

Workout of the Day

“Griff”

2 rounds for time of:

• 800m run
• 400m backward run

Cash Out:

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

Cool Down:

• Couch stretch
• Rag Doll

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

Community Notes: Happy birthday Andrew K!

At-home Workout #39

Warm Up

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

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

Workout of the Day

“The Chief – At Home Edition”

AMRAP in 3 minutes of:

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

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

Cash Out

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

Cool Down

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

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

Warm Up

Once through:

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

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

Workout of the Day

Every 3 minutes for 30 minutes complete:

• 200m sprint
• 10 KB/DB dead swings

Cool Down

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

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

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

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

At Home Workout #37

Warm Up

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

Then complete 3 reps of each movement from the workout.

Workout of the Day

Complete 50 reps of each for time of:

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

Cool Down

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

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

Schedule Notes: Zoom WOD at 10:00am!

Community Notes: Happy birthday Tom B!

At-Home Workout #36 

Warm Up

1 time through:

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

Then complete 3 rds of:

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

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

Workout of the Day

AMRAP in 14 minutes of an ascending ladder of:

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

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

Cool Down

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

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

Community Notes: Happy birthday Kelsey!

SO MANY CHAD PICS… Great work ICA!!!

At-Home Workout #35 

Warm Up

1 time through:

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

Then 2 rounds of:

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

1 minute couch stretch on each side

Then 3-5 reps of each movement in the workout

Workout of the Day

Complete for time:

• 20 strict pull ups (or 20L/20R bent over rows)
• 400m run
• 60 KB/DB swings
• 800m run
• 60 KB/DB 1-arm push presses (30R/30L)
• 400m run
• 20 strict pull ups (or 40 2-arm KB/DB curls)

Cash Out

Complete 2 rounds of:

• 1 minute of sit ups
• 30 seconds of hollow hold

Cool Down

• Rag doll stretch (1 minute)
• Seated twist (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy for 1-arm push presses, sub 2-arm push presses or push ups.

Happy Hour Note: Join us for a virtual happy hour tonight (Friday) at 5:30 pm! Click the Zoom link on the RHS of the blog to join. Password ICASTRONG. BYO… 🤣

At-Home Workout #34

Warm Up

• 400m farmer carry 
• 10 leg swings (5R/5L)
• 10 spiderman lunges (5R/5L)
• 10 runners lunges (5R/5L)
• 10 lateral squats (5R/5L)
• 10 reverse lunges to knee raise (5R/5L)
• 20 high knee skips (10R/10L)
• 30 high knees in place (15R/15L)
• 10 step ups (5R/5L)

Workout of the Day

“Chad”

Complete for time:

• 1000 weighted box step ups (45/35# backpack to 20/16″)

Cool Down

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

WOD Notes: Click here for a video explanation of today’s workout. “Chad” is a hero workout designed by Dave Castro for his long time friend and Navy SEAL. Learn more about the man behind the workout here. This is a very long workout that typically takes 45 minutes to an hour and a half. If you don’t have a good option for a 16-20″ step up at home, we hear the benches at Reeves park are 19.5″ and there are lots of them! (Other public benches are likely in this height range as well.) Scaling options include: (1) lower the step height, (2) lighten the load, (3) reduce reps to 500, (4) AMRAP in 40 minutes, (5) 40 minute ruck (walk/jog with a heavy backpack).

Happy Hour Note:  This Friday Ricky is hosting an ICA virtual happy hour at 5:30 pm!  Join us on Zoom to see some friendly faces and catch up.  If you’re in the nutrition challenge, have some tea, or if not, have a beer.  We’ll see you there!

FUCS Challenge: 4 weeks down!!!! Congrats to the following members who completed at least 4 workouts in the 4th week of the challenge. As always, let us know if we missed you! Keep up the great work; only 2 weeks to go!

At-Home WOD #33

Warm Up

800m run

10 spiderman lunges (5R/5L)

Then 7-6-5-4-3-2-1 reps of:

• KB/DB deadlift (2-arm)
• KB/DB push presses (2-arm)
• Sit ups

Then perform 3-5 reps of each movement in the WOD

Workout of the Day

Complete 1 full tabata at each station:

• DB/KB hang power clean*
• Russian twists
• Suitcase deadlifts*
• Push ups

*For the one-sided movements, alternate arms each round

Cash Out

• 3×10 superman back extensions

Cool Down

• Straddle stretch w/ bent knees (1 minute)
• Upward facing dog (30 sec)

Update:  Click here for the pre-recorded 6:00 am zoom class!

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakout video on the hang power clean. A tabata is an interval style workout where you work hard for 20 seconds and rest for 10 seconds, then repeat for 8 rounds (total of 4 minutes). For today’s WOD, you’ll do a full tabata (8 rounds) at each station then move immediately to the next station. You should sprint during each 20 second work interval! For single-arm movements, switch hands each round. Move fast! Post to comments: Your LOWEST round of each movement, weight used.

Timing Notes: This would be a great day to join us at a virtual class, so we can time your intervals for you! If you can’t make any of the designated class times (6am/12pm/4pm/6pm), we’re hoping to record the 6am class and upload it to our YouTube channel following class. At whatever time of day you’re ready to do the workout, you can hit play and follow along! Remember to have your own music since we don’t play music through Zoom.

At Home Workout #32 – Apr 14

Warm Up

• 30 single unders
• 10 overhead squats with rope
• 30 single unders
• 10 sit ups
• 30 single unders 
• 10 mountain climbers (5R/5L)
• 30 single unders (or double unders)
• 10 push ups
• 30 single unders (or double unders)
• 10 overhead backward lunges in place (5R/5L)

Workout – Support Your Local Box Workout #2

Complete for time:

• 100 double unders
• 21 burpees
• 75 double unders
• 15 burpees
• 50 double unders
• 9 burpees

Cash Out 

• Run 1 mile (for time -OR- not for time… athlete’s choice)

Cool Down

• Calf stretch (30s/side)
• Hip crossover stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. This is the 2nd workout in CrossFit, Inc’s “Support Your Local Box” event. You can see the official workout description here. Their official scale calls for 50-35-20 jumping jacks and 15-12-9 burpees. For most of our members, if you can’t do DU, we’d recommend 2x SU or 1x jumping jacks. Whatever version you pick, go fast and have fun! Post to comments: Time, modifications. 1 mi run (if timed)

Handstand T-shirt Challenge Notes: We loved seeing all the pics and videos of people completing this challenge! If you didn’t get to see the videos posted to yesterday’s comments, go back and check them out!

At-Home Workout # 31

Warm Up

One round of:

• 400m run
• 10 deep lunge & twists (5R/5L)
• 10 shoulder circles – right arm (5 forward/5 backward)
• 10 should circles – left arm (5 forward/5 backward)

Then 3 rounds of:

• 3 inch worms 
• 5 scap pushups
• 7 push presses w/ KB/DB
• 7 sumo deadlift high pulls w/ KB/DB

Workout of the Day

Complete 21-15-9 reps not for time:

• Front raises
• Bent over flies
• Lateral  raises

Then 2 sets of max consecutive reps of:

• Single arm DB/KB push presses

Then 2 sets of max consecutive reps of:

• Single arm DB/KB floor presses

Cash Out

•  Handstand T-shirt Challenge (video here)

Cool Down

• Cow face stretch (30s/side)
• Reverse shoulder stretch (1 min)

WOD Notes: Click here for a video explanation of today’s workout. Today is a strength day, so none of the movements are “for time.” For the 21-15-9 portion of the workout, use something light – in the 5-20# range. If you don’t have light KBs/DBs, cloth shopping bags filled with books work great. For the “max consecutive” portion of the workout, use your regular KB/DB. The cash out is just something fun that went viral on social media. If you know the handstand isn’t going to happen, try it from a plank position. Post to comments: Max reps of PP and FP (each arm), weight used, & whether you successfully completed the T-shirt challenge. Videos encouraged!

Schedule Notes: Join us for virtual WODs at 6am, 12pm, 4pm, and 6pm!

Community Notes: Happy birthday Linda!

At-Home Workout #30

Warm Up

One time through:

• 400m run
• 10 spiderman lunges (5R/5L)
• 5 inchworms
• 20 jumping jacks
• 20 high knee skips (10R/10L)

Then 2 rounds of:

• 14 single-leg, opposite-arm deadlifts (7R/7L) 
• 14 two-arm push presses 
• 14 half kneel rotational chops (7R/7L) – light

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

Workout of the Day

Complete for time:

• 800m run
• 50 KB/DB snatches (25R/25L)
• 800m run
• 40 KB/DB reverse lunges (20R/20L)
• 800m run
• 30 KB/DB thrusters (15R/15L)

Cash Out

• Complete max reps in 1 minute of hollow rocks

Cool Down

• Tree pose (30s/side)
• Kneeling quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakdown of the KB/DB snatch. For the snatches, lunges, and thrusters, you can alternate hands as often as you’d like. Anyone not comfortable with KB snatches can sub 75 two-handed Russian KBS. Post to comments: Time, weight used, reps of hollow rocks.

Schedule Notes: Join us for a virtual class at 10:00am!

Community Notes: Happy birthday KTS!

At-Home Workout #29

Warm Up

• 400m run
• 10 spiderman lunges (5R/5L)
• 10 air squats (5 slow, 5 regular)
• 30′ bear crawl 
• 10 shoulder circles – right arm (5 forward/5 backward)
• 10 shoulder cirlces – left arm (5 forward/5 backward)
• 10 broomstick disclocates
• 10 broomstick good mornings 
• 10 broomstick sumo deadlift high pulls
• 5-10 of each movement in the workout (w/ your KB/DB)

Workout of the Day

Partner Interval AMRAP for 20 minutes

• 10 KB/DB swings
• 10 sumo deadlift high pulls 
• 10 goblet squats

Cool Down

• Rag doll (1 minute)
• Childs pose (1 minute)

WOD Notes: Yes! We’re bringing back the parter interval! This may take some creativity to pull off, but we believe in you. 🙂 Click here for a video explanation of today’s workout. For those attending the 9:00am virtual WOD, we’ll pair you off and you can watch each other on Zoom for timing. If you can’t attend class, try to arrange with a friend to connect by FaceTime or some other method to complete the workout! Lastly, if you’re more of the solo-workout kind of person, that’s fine too. You can do 1 round of the workout, then rest for the same amount of time you worked for (1:1 work to rest ratio). Post to comments: total rounds + reps completed (partners add their scores), weight used.

Community Notes: Happy Birthday Alex W!

Covid-19 Updates: It’s officially been 4 weeks since we held our last WOD at the ICA “box.” We never in a million years imagined we’d still be closed on April 11. The world is a very different place than it was on March 14… but here’s something that hasn’t changed: We’re still here for you! We’re more committed than ever to helping you get fit, stay fit, and make fitness a part of your every day life. The current stay-at-home order hasn’t changed that. Staying physically active is more important now than ever! We’re continuing to tweak our services as we figure out how to best meet your needs. Here’s the next evolution:

• Schedule: We’re continuing to expand our virtual class schedule. The Zoom classes are a lot of fun, and they help with accountability and motivation. Starting Monday we’re adding a 4pm class to the schedule, in place of the 9am. The schedule for next week will be:
  • Monday – Thursday: 6am, 12pm, 4pm, 6pm
  • Friday: 6am, 12pm, 4pm
  • Saturday: 9am
  • Sunday: 10am
• Pre/Post WOD Check-ins: In lieu of “virtual check in” sessions,  coaches will be available 15 minutes before and after every class. Join us (and your classmates) for pre- and post-class chats, just like when we’re at the gym.
• Accountability Check-ins: For many of you, motivation and accountability have been a challenge during the gym closure… so here’s our answer! We are offering a new service: free accountability check ins for all full-time members. We recognize that everyone’s needs are different in this area, so you can choose whether you want to hear from us once/day, once/week, or never. For instance, if you’re going strong, hitting the workouts daily, and/or attending multiple virtual WODs each week, you may not need or want this service. But if you’re struggling with motivation and consistency, and you think you’d benefit from more 1:1 interaction, we can help!  Look for an email in the coming days with additional details.

At Home Workout #28

Warm Up

400m run (200m forward, 200m backward)

3 rounds of:

• 5R/5L reps of TGU position 1–>2
• 5R/5L reps of TGU position 6–>5
• 5R/5L reverse lunges (TGU position 7–>6)

Workout of the Day

Complete 6 rounds for time of:

• 3R/3L Turkish get ups
• 200m run (100m forward, 100m backward)

Cash Out

• Complete 34 burpees for time

Cool Down

• Seated spinal twist (30s/side)
• Split hold (30s/side)

WOD Notes: Click here for a video explanation of today’s workout.  The video opens with a description of the TGU positions, which you’ll need for the warm up.  If you missed our in-depth TGU post from yesterday, or want a refresher , view it here. For the workout, complete all 3 TGU on one arm before switching to the other arm. Aim to keep each set of 6 TGU and each 200m run under 90 seconds, with a hard cap at 2 minutes. Scale reps/distance as needed to accomplish this. Post to comments: Time, weight used, any modifications. And your burpee cash out time! Who can go sub-1:00?

Schedule Notes: Join us for virtual WODs at 9:00am and 12:00pm!

Community Notes: Happy birthday Chris Sigal and John!

At-Home Workout #27

Warm Up

• 10 spiderman lunges in place (5R/5L)
• 10 runners stretch in place (5R/5L)
• 5 inch worms in place

Then 3 rounds of:

• 10 2-arm bent over rows
  
• 10 2-arm shoulder presses
  
• 10 one-arm high pulls (5R/5L)

Then 3-5 reps of each movement in the WOD.

Workout of the Day

AMRAP in 15 minutes of:

• 5* strict handstand push ups
• 20 one-arm bent over rows (10R/10L)
• 40 mountain climbers (20R/20L)

*Note that the video calls for 7 HSPU but we revised it to 5 HSPU/round!

Cash Out

• Max air squats in 90 seconds (ideally use a below-parallel target)
  

Cool Down

• Cross over shoulder stretch (30s each arm)
• Quad/IT band smash (1 min each leg)

WOD Notes: Click here for a video explanation of today’s workout. We hope you enjoy the sounds of nature and Sage’s humming! For the HSPU, pick a scale that allows you to go unbroken for the first few rounds. If you’re not doing HSPU, replace with one-arm strict presses or push presses, 5-10 per arm. (Again, first few rounds should be unbroken.) For mountain climbers, sub any intense cardio in the 1-minute range, such as stair running, star jumps, or rowing. Post to comments: Rounds+reps, weight used, modifications, and your cash out score.

Support Your Box: If you registered for Support Your Local Box fundraiser, remember that you need to submit your own scores! All 3 scores must be submitted by April 24. To submit your score, go to this page and click the red “submit score” button.

WOD Crushers: Congrats to the following athletes for completing at least 4 workouts in the 3rd week of our challenge! (Wed 4/1 – Tue 4/7) Let us know if we missed you!

At-Home WOD #26

Warm Up

400 meter weighted carry (farmer carry, rack carry, etc)

Then 2 rounds of:

• 10 crossover toe touches
• 20 high knees fast feet
• 20 butt kicks
• 10 plank knees to elbows
• 3 broad jumps

Workout of the Day

Complete 40-30-20 reps of:

• Butterfly sit ups
• Bicycles
• Standing oblique crunches (KB/DB)
• Single leg lifts
• Plank Knee to elbow

Cash Out

• 3 Turkish get ups on each side (with something light)

Cool Down

• 5 scorpions each side (or flip your dog pose if you are familiar with it!)
• Couch stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakout video for the Turkish get ups. No need to time yourself today! Your goal is just to get a bunch of hard ab work in! (It’s our COVID Core Crusher!) The go-to sub for butterfly sit ups will be crunches, and for bicycles it will be dead bugs. If you need to further modify, consider subbing KB deadlifts or good mornings in place of any of the designated ab movements.

Schedule Notes: We have 4 virtual classes tomorrow, at 6am, 9am, 12pm, and 6pm. Hope to see you there! (Join class using the Zoom link on the RHS of the blog. If you are prompted for a password it’s ICASTRONG.)

FUCS Challenge Notes: We’re officially at week 3 meaning we’re halfway through our challenge!! Get your results up tonight if you’ve done workouts but forgot to post them to the blog. Ricky will do our tallying tomorrow to see who’s still on track for completing 4 workouts each week! If you have any nutrition questions or concerns, please reach out! Email, text, call, or pop into a virtual check in – we’d love to hear from you.

Community Notes: Happy birthday Zane and Coach Dave!

At-Home WOD #25

Warm Up

30s run/jog in place between each of the following movements:

• 10 jumping jacks
• 10 mountain climbers
• 10 knee hug to lunge
• 10 good mornings

Specific Warm Up

• 5 slow and controlled air squats
• 5 air squats (regular speed)
• 10 push ups
• 5 DB/KB deadlifts R/L
• 5 DB/KB hang snatches R/L
• 5 DB/KB snatches R/L

Workout of the Day

Support Your Local Box WOD #1

AMRAP in 10 minutes of:

• 10 air squats
• 9 right hand DB/KB snatches 
• 10 push ups
• 9 left hand DB/KB snatches

Cash Out

• Take 5 minutes to find max consecutive double unders.

Cool Down

• Samson stretch (1 min/leg)
• Sit and reach 1 minute

WOD Notes: Click here for a video explanation of today’s workout, and here for a more detailed explanation of the KB/DB snatch.  The DB/KB snatches start from the floor each rep, and Rx is 50/35#. If you’re not comfortable with the KB snatch, you can replace them with one-arm Russian KBS (14 reps).

Event Notes: This workout is the first of three in the #SupportYourLocalBox Fundraiser put on by CrossFit, Inc. (More details on this post from April 1.) If interested, you can register for the event and have your name appear in the online leaderboard.  However, you do not need to pay to register, and you do not need to register to do the workout with us tomorrow!

Schedule Notes: We have a full schedule of virtual classes tomorrow – 6am, 9am, 12pm and 6pm! There’s also a virtual check in at 11:30.  The virtual check in is a good time to ask questions about nutrition, at-home or virtual WODs, or simply catch up with your ICA crew. Sign up in Wellness Living if you plan to attend, then join by clicking the Zoom link on the right hand side of the blog.

Nutrition Notes:  We’ve received several questions through the first three weeks of the nutrition challenge regarding nutrition surrounding your workouts.  For most athletes, some small amount of sugar approximately 30 minutes before your warm up begins can do wonders for energy during the workout and aiding in building muscle and recovery.  Some of the more common options in our gym include: a banana, tea with 1 tablespoon of honey, coffee with a tablespoon of sugar or even 5-10 jelly beans or fruit snacks.  Please note that we prefer you avoid processed sugar during this challenge, if possible.  Give it a try for a few days and take note of how you feel during and after the workout.

At Home WOD #23

Warm Up

5 minutes of slow cardio (run, fast walk, bike, row, walk stairs, etc)

3 rounds of:

• 20 deadlifts
• 15 Russian KB/DB swings
• 10 sit ups
• 5 burpee jacks

5 inchworm in place with low plank/upward facing dog/downward facing dog  

5L/5L spiderman lunges in place

Workout of the Day

Complete 21-15-9 reps for time of:

• Burpees
• KB/DB swings (left arm)
• KB/DB swing (right arm)
• Bicycle crunches (L+R=1)

Cash Out

• 5 minutes of tripod headstand practice

Cool Down

5 x 10 second hold of each neck stretch:

• Forward and backward tilt
• Side tilt
• Side rotation

WOD Notes: Click here for a video explanation of today’s workout. If you have a DB and can’t comfortably swing it with one arm, modify to 2-arm swings at 42-30-18 reps.

Schedule Notes: Last minute addition – we’re offering a 10:00am virtual WOD on Sunday morning! Sign up in Wellness Living and join class on Zoom by clicking here. If you haven’t tried it yet, you’re missing out! All you need is a computer w/ webcam (preferred) or a smart phone to participate. Give it a try!

Next Week’s Schedule: If you didn’t complete our survey last week about your preferred virtual class times,  please take 30 seconds to do it now! This will help us set our schedule for next week. Vote here. Thank you!

At-Home WOD #22

Warm Up

400 m run

Complete 2 rounds:

• 20 high knees
• 20 butt kicks
• 20 hip circles (5 per side per direction)
• 10 leg swings (5 per side)
• 10 jumping jacks

Workout of the Day

Complete for time:

• 800m run
• 50 double unders
• 600m run
• 100 double unders
• 400m run
• 150 double unders
• 200m run
• 200 double unders

Cash Out

• Hold a plank on your elbows for the duration of this song.  Don’t check ahead of time, just click and start planking.  This cash out brought to you by Rick K!

Cool Down

• Seated straddle (2 minutes)
• Calf mashing (1 min/leg)

WOD Notes: Click here for a video explanation of today’s workout. If you are unable to run, perform a cardio exercise of your choice for approx. 4-3-2-1 minutes. Weighted fast walking, row, bike, or step ups would all be fine. For the DUs, it’s a lot of reps! Modify to 1/2 reps (25-50-75-100) or even 1/5 DU attempts (10-20-30-40).  If you sub single unders, the standard is 2x reps, but for today we’d also take 1.5x or even 1x. Post to comments: Total time, modifications. Also let us know how many sets it took you to complete the cash out!

Pull-up Program:  We’ve had a few people with access to pull up bars request a program to start improving their pull up capacity, and Ricky already had one in the works!  You can see the plan here broken into level 1 (working on your first pullup), level 2 (1 to 5 pull ups in a row) and level 3 (already more than 5 strict pull ups).  You may have to get creative and use partners to assist where bands were listed, but it should be a great way to work on improving while you’re home!

Schedule Notes: Join us for a Saturday morning WOD at 9:00am on Zoom! Reserve your spot in Wellness Living, then click here when you’re ready to join class. Please mute your mics when class begins, and have your own music source if you want to listen to music!

Community Notes: Happy birthday Peter S! And happy belated birthday Tom G!

FUCS Challenge: Results are in from week 2! Congrats to the following athletes who completed at least 4 workouts during the 2nd week of the challenge (3/25-3/31). Please let us know if we missed you!

Warm Up

Complete 3 rounds:

• 5 arm circles each arm, forward & backward
• 5 forearm plank reach throughs, each side
• 10 scapula push ups
• 10 jumping squats

Then

10 spiderman lunges & 10 runner’s lunges (5 each side)

Workout of the Day

Complete 20 rounds for time of:

• 5 pull ups (sub: 10 bent over rows + 5 curls)
• 10 push ups
• 15 squats (or toe touches – see Notes)
  

Cash Out

• Max consecutive squatted bicep curls

Cool Down

• Pec stretch (30s/side)
• Lat stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout. If you don’t have access to a pull up bar (or a decent tree branch alternative…) you can sub 10 bent over rows and 5 curls with your KB/DB. Also, if you did Wednesday’s leg workout, including the 300 squat cash out, we recommend toe touches in lieu of squats today, or at least alternating every other round. Post to comments: Rounds + reps, modifications.

Schedule Notes: Join us for a virtual WOD at 12:00 on Zoom! Sign up in Wellness Living then join class by clicking here.

Community Challenge: In case you missed it on Tuesday, we posted a new challenge! Sometime this week, get at least 1 non-ICA member (a friend, family member, coworker, etc) to do an ICA workout and post it to the blog, along with a picture and a shout out to you! CrossFit is for everyone, and with these at-home workouts, our workouts are more accessible than ever. Let’s spread some ICA fitness & joy!

At-Home WOD #20 

Warm Up

• 400m run
• 10 inchworms in place
• 20 dead bugs
• 30 jumping jacks
• 5 around-the-world planks
• 20 unweighted (or light weight) hang clean & jerks 
• 20 unweighted (or light weight )sumo deadlift high pull

Workout of the Day

Open 18.1 – Home Version

AMRAP in 20 minutes of:

• 10 sit ups
• 10 KB/DB hang clean & jerks (5R/5L)
• 10 KB/DB sumo deadlift high pulls

Cash Out

• 10 sit-to-stand with no arms [explanation & demo ~6:55 in video]

Cool Down

• Wrist stretch – 30 seconds each side
• 10 rag doll to reach

WOD Notes: Click here for a video explanation of today’s workout. Feel free to sub out an ab movement of your choice. If high rep SDHP aggravate your back or shoulders, modify to 15 deadlifts. Post to comments: Rounds + reps and weight/implement used. 

Schedule Notes: We have 2 virtual check-ins on Thursday – at 12:00pm and 6:00pm. Join us for a 30 minute chat. It doesn’t have to be about the FUCS challenge; we just want to catch up and hang out! Next virtual WODs are Friday at 12:00pm and Saturday at 9:00am

Community Notes: Happy birthday John C!

At-Home Workout #19

Warm Up

2 rounds of:

• 20 jumping jacks
• 15 KB/DB deadlift
• 10 sit ups
• 5 rolling sit ups

Then complete 10 reps of:

1. Spiderman lunge
2. Runner’s stretch
3. Each movement in today’s workout, unweighted

Workout of the Day – Lower Body Strength Day

Complete 3 rounds of 1 minute on, 1 minute off, for max controlled reps:

• Reverse lunge 
• Good mornings
• Lateral squat
• Two-handed cleans
• Split squats

Coaches’ Challenge

• In lieu of a cash out we have a special Coaches’ Challenge today. Every hour on the hour, from 8am – 7pm (12 rounds), perform 25 air squats. Set a timer, text your friends, whatever you need to hold yourself accountable!

Cool Down

• Half kneel quad stretch – 30 seconds each side
• Happy baby pose – 1 minute

WOD Notes: Click here for a video explanation of today’s workout, and here for a more detailed explanation of the KB/DB clean. Today is a lower body strength day. You’ll work hard for a minute, then rest for a minute, for a total of 30 minutes. Post to comments: Weight used, modifications, and a smiley face or the word “complete.” No need to track reps, just word hard and make it look pretty.

Schedule Notes: We have 2 virtual classes tomorrow – 6:00am & 6:00pm. We hope you can join us! Please reserve your spot in Wellness Living, then join class using the Zoom link on our blog. The classes will open up with 25 squats for the Coaches’ Challenge. Even if you can’t stay for the entire class, feel free log into Zoom for a few minutes to do the squats with your long lost ICA friends.

FUCS Challenge Notes: We’re 2 weeks into the challenge… right about the time we all *thought* we’d be returning to the gym. No such luck. #FUCS #WorstAprilFoolsJokeEver. We’re grateful for each one of you who has posted your results to the blog – even if you’re not officially doing the FUCS challenge. It’s undeniable evidence that our ICA spirit, camaraderie, and determination is alive and well! So here’s our challenge for you: Sometime this week, get at least 1 non-ICA member (a friend, family member, coworker, etc) to do an ICA workout and post it to the blog. Have them note your name in their comment. CrossFit is for everyone, and with these at-home workouts, CrossFit is more accessible than ever. Let’s share our passion with others who might benefit from the amazing community of support that ICA has to offer!

At Home Workout #18

Warm Up

Complete:

• High knees – 30 reps
• Skip w/ reach – 20 reps
• Lateral plyo jumps – 10 reps
• Broomstick dislocates – 10 reps
• Around the world – 10 reps

Then complete 3 rounds of:

• 15 KB/DB swings
• 10 hollow rocks
• 5 A-frame push ups

Workout of the Day

Complete 7 rounds for time of: 

• 7 handstand push ups
• 7 KB/DB thrusters – left arm
• 7 toes to DB/KB
• 7 KB/DB thrusters – right arm
• 7 KB/DB swings
• 7 burpees
• 7 KB/DB sumo deadlift high pulls

Cash Out

• 10 reps of the world’s slowest toes to DB/KB (10 sec up / 10 sec down)

Cool Down

• 1 minute child’s pose
• 1 minute sit-and-reach

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

Virtual Note: If you’re free around lunch time, join us for a virtual check-in at 12:00 on Zoom!

United Mettle Note: The folks who run our pro shop are offering home delivery on 12-packs of recovery drinks. Link to order here. 

At-Home Workout #17

Warm Up

800m warm up run

Then 3 rounds of:

• 15 jumping jacks
• 10 plank knee to elbow (5R/5L)
• 5 push ups

Workout of the Day

“The Longest Mile”

• 400m run
• 40 box jumps or step ups
• 400m run
• 40 air squats
• 400m run
• 40 push ups
• 400m run
• 40 sit ups

Cash Out

• Max consecutive pull ups 

Cool Down

• T-spine twist (1 min per side)
• Calf stretch (1 min per side)

WOD Notes: If you like “The Longest Mile” workout, thank Dan R for the fun programming! (We modified it, but only slightly.) Click here for a video explanation of today’s workout. The cash-out can be performed on a tree branch if you don’t have a pull up bar. (We don’t!) Sub a max duration dead hang or flexed arm hang if you don’t have pull ups yet. Post to comments: time, box height, and any modifications. Cash out: total pull-ups. 

FUCS Challenge:  What is your favorite “go to” meal or snack? (One that meets our “quality” guidelines, please!) Post it to comments, along with the recipe. Bonus points if you know the macros and post those too.

Virtual Schedule: This week we’re hosting 4 virtual check-ins and 5 virtual WODs. If you haven’t participated in a check-in  yet, we’d love to see you there! Please sign up in Wellness Living to reserve your spot, then join by Zoom 5 minutes before the session begins.

Warm Up

2 rounds of:

• 10 squats
• 10 single arm KBS (R)
• 10 sit ups
• 10 single arm KBS (L)

KB/DB overhead walk – 1 min each side

Workout of the Day

Complete 3 rounds for time of:

• 20 KB/DB snatches (10R/10L)
• 10 burpees

Rest 2 minutes, immediately into

Complete 2 rounds for time of:

• 20 snatches (10R/10L)
• 10 burpees

Rest 1 minute, immediately into

Complete 1 round for time of:

• 20 snatches (10R/10L)
• 10 burpees

Cool Down

• 1 mile walk (not for  time)

WOD Notes: Click here for a video explanation of today’s workout. Athletes with DBs should tap the floor between snatches. Those with KBs should take it from a hang. The KB snatch is a difficult movement to master. If you are not comfortable performing them, substitute 30 one-arm KBS (15R/15L). Modifications/subs for the burpees include: plank burpees, star jumps, or a 15/10 cal row. Post to comments: Time for each interval & weight/implement used. 

Zoom WOD: Thanks to everyone who worked out with us on Zoom this morning! We got lots of positive feedback, so we’re looking to add a couple virual classes each week. Please take this short survey to let us know what days and times work best for you.

Community Notes: Happy birthday DE and Greg!

At-Home WOD #15

Warm Up

2 rounds of:

• 10 mountain climbers (5R/5L)
• 10 sit ups 

3 rounds  of:

• 10 KB/DB sumo deadlifts
• 10 Russian KB/DB swings

4 rounds of:

• 5 KB/DB thrusters (2-arm)
• 5 burpees 

Workout of the Day

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

• Russian KB/DB swings 
• Tuck-ups
• KB/DB thrusters (20 sec L / 20 sec R)

Cash Out

• “Bring Sally Up” Challenge (unweighted or KB/DB, click here for details) 

Cool Down

• Quad stretch – 30 seconds each side
• Pigeon stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. If going overhead in the thruster doesn’t feel good for you, modify to front squats. Post to comments: Total reps and weight used.

Zoom WOD: We’re excited to host our first ever virtual WODs in the morning! Join us on Zoom at 8:00am or 9:30am for a coach-led class. (For this trial run, you do not need to sign up in Wellness Living.) We’ll take you through a class just like we do when the gym is open.  A few notes:

• Please show up about 5 minutes early and have your computer or phone camera set up somewhere where we can see you and you have enough room to do the workout.
• Have your own music ready; we won’t be streaming music through the computer (except for the cash out; we’ll stream that one).
• Feel free to chat with your friends before class begins, but once class starts please mute your mic so everyone can hear the coaches’ cues.

Community Notes: Happy birthday Nicole W!

At-Home Workout #14

Warm Up

3 rounds of:

• 10 high knees
• Inchworm to deep runner’s lunge to warrior 1 (right leg)
• 10 high knees
• Inchworm to deep runner’s lunge to warrior 1 (left leg)

Workout of the Day

Complete not for time (NFT):

• 3x6R/6L front squat (3 sec eccentric)
• 3×8 Romanian deadlift (5 sec eccentric)

Then 30-20-10 reps NFT of:

• Reverse lunges (unweighted)
• Calf raises (unweighted

Cash Out

3 rounds NFT of:

• 20 bicycle crunches (10R/10L)
• 20 “Jane Fondas” (10R/10L)

Cool Down

• Hip flexor release (2 minutes)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: KB/DB weight and the word you used to time your squats and deadlifts 🙂

Zoom WOD: We’re excited to host our first ever virtual WOD this Saturday morning! We’ll have 2 classes: one at 8:00am and one at 9:30am. You can join using the Zoom link on the RHS of our blog. (No need to sign up in Wellness Living.) Please show up about 5 minutes early and have your computer set up somewhere with enough room to squat, jump, burpee, push up, situp, lunge, etc. We’ll run you through a class just like we do when the gym is open. Be prepared with your own music since we won’t be streaming any through the computer.  We can’t wait to see you all and test out this virtual platform! For anyone who can’t attend one of these class times, no problem. We’ll still post the workout to the blog and have a video explanation like we’ve been doing for the past 2 weeks!

At Home WOD #13

Warm Up

400m run

2  rounds of:

• 20 arm circles – 5L front/back, 5R front/back
  
• 10 broomstick disclocates
  
• 5 walking planks
• 10 star jumps

Workout of the Day

Complete 6 rounds of:

• 30 seconds – max reps push ups
• 1 minute plank hold
• 200m sprint

Start a new round every 4 minutes.

Cash Out

• 3 x 20 glute bridges

Cool Down

• 10 scorpions w/ 5 second hold
• Wall piriformis stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. Anyone who can’t sprint and doesn’t have access to a rower can sub 25 sumo-deadlift high-pulls with your DB/KB (extra instruction here).  Post to comments: Total number of push-ups completed.

P3 Notes: Thursday at midnight is the last chance to order your P3 meals for next week! You can retrieve your meals from the gym on Sunday at 12:00pm. If you can’t make it at that time, we’ll bring the remaining meals to our house where you can pick them up at your convenience.

FUCS Challenge Notes: We’re 1 week down and 5 to go!! Congratulations to everyone who crushed the first week of the FUCS challenge! It’s been great to catch up with many of you at our virtual check-ins, and we’re pumped that so many people are staying devoted to their nutrition during this crazy time.  Now that we’re a week in, you should be getting a sense of whether your eating plan is working for you. If you think you need to make some adjustments, you can reach out to us by email or at one of the virtual check-ins. Shout out to the following 38 athletes who completed (and posted) at least 4 of our Daily WODs last week. Keep up the great work!!

At Home WOD #12

Warm Up

3 rounds of:

• Wide stance fast feet, 20R/20L
• Plank with row (unweighted), 5L/5R
• Air squats, 15 reps
• Superman back extension w/ 1 sec hold, 5 reps

Downward dog calf stretch, pulse 10 times each side

Workout of the Day

Complete 15-12-9-6-3 reps for time of:

• Pistols (each side)
• Bent over rows (each side)
• 2 x Toes to KB/DB/post

Cash out

• 10 as-high-as-possible vertical jumps (5R/5L)

Cool Down

• Seated twist, 1 minute each side
• 10 cat/cow yoga pose

WOD Notes: Click here for a video explanation of the WOD. Pistol modifications include holding on to a door frame for stability or using a box/chair for a target depth. For bent over rows, if your DB/KB seems on the lighter side (i.e. you can do all reps in a row no problem), feel free to increase reps to 20-16-12-8-4 or even 25-20-15-10-5. If it’s heavy, decrease reps to 10-8-6-4-2. Post to comments: Time, weight, modifications. 

Virtual Check-In: If you haven’t already attended one of our Zoom meetings, we’d love to hear from you (and see your face)! The check-in are 30 minutes max, and take place every day at 6am, 12pm, and 6pm. We encourage every member to attend at least one check-in each week… and you can always attend more!

Membership Notes: Remember that tomorrow (Wed 3/25) is the last day to let us know if you do not want your membership to run on April 1. At this time the gym is scheduled to re-open on April 7, but as you know that date is subject to further extensions if mandated by Gov. Wolf.

Community Notes: Happy birthday Erin!

At-Home WOD #11

Warm Up

400m warm up run

2 rds of: 

• 10 backward lunge to knee raise (5R/5L)
• 10 bent over rows (5R/5L)
• 5 burpee jacks

Workout of the Day

Complete for time:

• 800m run
• 100 double unders
• 50 Russian KB/DB swings
• 25 burpees
• 50 Russian KB/DB swings
• 100 double unders
• 800m run

Cash Out

• Side plank – 1 min each side

Cool Down

• Couch stretch – 1 minute each side

WOD Notes:  Click here to watch a video explanation of today’s WOD. If you don’t have access to a jump rope, you can substitute lateral jumps over a line or a 400m run (i.e., make the 800m run a 1200m run).

Covid-19 Notes: This afternoon the Governor extended all State mitigation measures through April 6. Let’s collectively cross our fingers that 2 weeks from today we’re back in action!!! You all have been crushing the nutrition and workouts this past week; I know we can stay strong for another two. #ICAstrong #staytheffffhome

At-Home WOD #10

Warm Up

20 each of:

• Jumping jacks
• Arm circles – Forward 5R/5L, Backward 5R/5L
• Seal jacks
• Leg swings – Front-to-back 5R/5L, side-to-side 5R/5L
• Crossover jacks

Then

10-8-6-4-2 (not for time) of:

• Mountain Climbers
• KB/DB swings
• 2-arm thrusters

Workout of the Day

“Kettlebell / Dumbbell DT”

Complete 10 rounds (5 each side) for time of:

• 12 single-arm deadlifts
• 9 single-arm hang power clean*
• 6 single-arm shoulder to overhead

*Anyone who has a KB and is not comfortable with the HPC motion can do 1-arm Russian  KBS instead.

Cool Down

• Tricep stretch – 30 seconds each side
• Crossover shoulder stretch – 30 seconds each side
• Standing hamstring stretch w/ ankles crossed – 30 seconds each side

WOD Notes: Click here for a video explanation of today’s WOD, and here for a more in-depth demo of the hang power clean. In this workout you’ll use the DB or KB we provided or a DB/KB you already had at home. You’ll perform one full round with one arm, then switch and perform the next round with the other arm. The weight should be something you can do unbroken for the first few rounds. If you can’t get through the first round unbroken, your KB/DB may be on the heavy side. We recommend cutting the reps to 8-6-4. If you think your KB or DB is on the lighter side, add 4 extra rounds (2 each side) to the end of the workout. Post to comments: Time, Weight, and any modifications (and photo)!

Virtual Check-Ins: We want to hear from you! Virtual check-ins start tomorrow at 6:00am. We’ve lowered the cap to 8/session but there are still plenty of spots left. We’d love to have every ICA member join us for at least 1 check-in this week. We’ll talk about how you’re handling the COVID-19 situation, with a focus on the FUCS challenge. If you have specific nutrition-related questions, please bring them! Remember to reserve your spot in Wellness Living, then join the Zoom chat here or using the link of the RHS of the blog.

Warm up

3 rounds of:

• 9 jumping squats
• 6 lunge w/ rotation
• 3 chaturanga (high plank, low plank, up dog, down dog)

Workout of the Day

AMRAP in 15 minutes of:

• 12 chair dips
• 12 second L-sit or tuck hold
• 12 step ups (or jump overs)
• 12 shoot-through (6 front / 6 back)

Cash Out

• Max duration hang (from pull-up bar, branch, etc) 

Cool Down

• Arm bar – 5 each side (5-15 lbs)

WOD Notes: Click here for a video explanation of today’s WOD.  You’ll need 2 chairs of equal height. If chair dips don’t feel good on your shoulders, try shortening the range of motion and increasing the reps. The cool down movement is a pec and shoulder stretch – it’s about range of motion, not weight used.

Equipment Loan Notes: KB/DB pick up is Sunday between 4:00-5:15pm. Please show up on time to help the process go as smoothly as possible! If you forget what time you signed up for, check here.  (The sheet is locked so if you still need to sign up, send us a text or email.) We hand-selected each person’s KB/DB based on safety and also to allow us the most flexibility in programming… Please let us know if you think we missed the mark on your implement.

Locally Built Boxes: If anyone is interested in purchasing a 20x24x30″ box for your home workouts, check out this box that Nicole W’s dad (a general contractor) built her and Alex this weekend! It’s solidly constructed of cabinet grade plywood, and he’s graciously offered to build them for any ICA members who’d like one. To purchase a similar box from Rogue costs $175 (after shipping and taxes) and takes 10-14 days to get delivered. Nicole’s dad can turn them around in a couple of days for $110. “No contact” pick up from the end of his driveway in Malvern (about 15 min from the gym). If you’re interested, contact Nicole at nicolecomaskey@gmail.com.

At-Home WOD #8

Warm Up

• 400m warm up run
• 5 each side of: runner’s stretch, sideways lunges, and crossover toe touches
• 10 each side of: ankle rolls (clockwise), ankle rolls (counterclockwise), ankle flex/extend
• 20 each side of: high knees, butt kicks
• 30 jumping jacks

Workout of the Day

• Run 1600m (sub: 8 minutes)
• Rest 4 minutes
• Run 800m (sub: 4 minutes)
• Rest 3 minutes
• Run 400m (sub: 2 minutes)
• Rest 2 minutes
• Run 200m (sub: 1 minute)

Cash Out

• Practice handstand holds and press-to-handstands

Cool Down

• Calf stretch on wall – 30 seconds each side
• Crossover hip stretch – 1 minute on each side

WOD Notes: Click here for a video explanation of today’s WOD.  If you don’t already have 1600m, 800m, 400m, and 200m routes figured out, we strongly recommend using mapmyrun.com.  Alternately, you can run (or do any cardio of your choosing) for the time listed in parentheses. For this style of workout, you should treat each interval like it’s your only one. Go hard! Compare to 170801.

FUCS Challenge Notes: By now you’ve completed 3 full days of the nutrition & fitness challenge. We hope you’re feeling great and motivated as you head into your first weekend! During most nutrition challenges, the weekends are the hardest part. At least there’s one upside of the current COVID-19 situation: we’re not going out to the bars and restaurants this weekend! Nonetheless, it’s important to have a plan for what you’ll eat (and when you’ll eat it). Don’t wait until you’re hungry to plan your next meal – that will increase the likelihood of making poor food choices. Try to write down your meal plan first thing every morning. When it’s in writing, you’re more likely to stick to it!

Equipment Loan Notes: You have until Saturday at 8pm to sign up if you’d like to borrow a KB or DB for the duration of the gym closure. Click here for more info.

At-Home WOD #7

Warm Up 

3 rounds of:

• 10 squats
• 10 walking planks
• 10 quadruped t-spine twists
• 20 jumping jacks

Workout of the Day

Complete 15 rounds for time of:

• 20 (exceedingly long) walking lunge steps
• 10 push ups

Cash Out

• Complete 50 bird-dogs per side (any order)

Cool Down

• Tree pose (single leg balance) – 1 min each leg
• Door jam hamstring stretch – 1 min each leg

WOD Notes: Click here for a video explanation of today’s WOD. Record time and photos to comments!  If you are not comfortable with walking lunges, consider any of the following subs: 20 backwards lunges in place,  20 split squats, 20 broomstick good mornings,  or 100-150m run (or row). Push ups can be scaled by decreasing reps, elevating your upper body, or rolling/worming them.

Community Notes: Happy birthday KtL! Post your result and we’ll do your burpees from home!

At-Home WOD #6

General Warm Up

3 rounds of:

• 10 rag doll to overhead reach
• 10 push ups
• 5R/5L scorpions
• 5 vertical or tuck jumps

Specific Warm Up

Find an odd object 30-100 pounds and complete:

• 10 deadlifts w/ object
• 2 ground-to-shoulder w/ object
• 2 ground-to-overhead w/ object

Workout of the Day

Complete for max reps:

• 3 min ground-to-overhead 
• 1 min rest
• 2 min ground-to-overhead
• 1 min rest
• 1 min ground-to-overhead

Cash out

• Hold object at chest and complete 2x max distance carry (NTE 400m)

Cool down

• Seated twist – 1 min each side
• Sit-and-reach – 1 minute pike, 1 minute straddle

WOD Notes: Click here to see a video explanation of today’s workout.  Have fun and be creative picking your “odd object” for today’s WOD! Ideas include a log, rock, backpack full of books, KB/DB/barbell, 50# bag of dog food, or anything else you can think of! (Please have kids or spouse sign waiver before using them!) Control the descent as much as possible. Only go overhead if it feels okay; otherwise make this a ground-to-shoulder movement.

United Mettle Notes: The folks who run our in-box Pro Shop are offering a special on supplements this month. BOGO 19% off plus home delivery while we’re all hunkered down at home. Link here if you’re interested!

At-Home WOD #5

“FUCS Challenge Performance Test”

Warm Up

2 rounds of:

• 10 sit ups
• 10R/10L backwards lunges in place
• 5 inch worms (with 1 or 2 push ups) in place
• 15R/15L high knees in place

Workout of the Day

Complete for time:

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

Cool Down

• Couch Stretch (2 minutes per side)
• Standing Straddle Stretch (2 minutes)

WOD Notes: Check out the video explanation of today’s workout, here. On a running clock, start with a 50 burpee buy-in, then complete the classic CrossFit benchmark, “Annie.” Anyone who doesn’t have a jump rope can perform stair steps (8″) – demoed in the video. End with 50 (fast!) burpees. If you are a slower burpee-er, consider scaling to 30 burpees each set.

Nutrition Challenge Notes: With the craziness of the world’s current events, it’s easy to feel lost and out of control. We are operating in unfamiliar territory – locked in our homes, unable to socialize, teleworking full-time, taking care of family, entertaining (and educating) our kids, and obsessively tracking the virus. With all that on our plates, who has time and energy to prioritize our own self-care?!? The FUCS Challenge was specifically designed to help us combat all that. We’ll take control of our eating and fitness, so we can get through the Covid-19 challenges with strength and confidence.  And we’ll do it together, because even though we’re not seeing each other every single day, doesn’t mean we can’t support and cheer for each other every single day. Thank you for being the most amazing community and #fitfam out there. Clean eating starts in the AM!! Let’s rock and roll!

At-Home WOD #4

“Shoulder Strength Day”

Warm Up

2 rounds of:

• 10 shoulder circles forward/backward
• 5R/5L neck rolls each direction
• 10 scap push ups
• 3R/3L mountain climbers (slow)
  

Workout of the Day

Complete in order, not for time:

3 rounds of:

• 5R/5L mountain climbers
• Max consecutive A-frame push ups

3 rounds of:

• 5R/5L mountain climbers
• Max lateral raises (5-15#)
  

3 rounds of:

• 5R/5L mountain climbers
• Max seated shoulder press

3 rounds of:

• 5R/5L mountain climbers
• Max bent over flies

Cash Out

30-20-10 reps for time of:

• Side crunches R/L
• Toe touches

Cool Down

• 1 minute pec stretch per side
• 1 minute lat stretch per side

WOD Notes:  Click here for an explanation of today’s workout. When we say “max” reps, we mean go until you get a burn and then do 3-5 more. Don’t keep going once the reps get ugly! Post to comments: Weight used for the WOD and time for the ab cash out.

P3 Nutrition Notes:  Yes!! You can still order P3 meals during our gym shut down! You can have delivered to your house, or have them delivered to ICA like normal. We’ll open up the gym on Sunday evening from 4:00-5:00pm and Monday morning from 6:00-9:00am for you to pick them up.

FUCS Nutrition & Fitness Challenge: We’re going to go live on our YouTube channel tomorrow (Tuesday) at 1:00pm to kick off our FUCS Challenge! We’ll go over the rules of the challenge, but the focus will be discussing the various nutrition options.  Please join us live to ask questions! We’ll also be available after the broadcast to answer questions by email, or for more extensive questions we’ll offer free 15 minute minute phone consultations.

Community Notes: Happy birthday Maggie!

At-Home WOD #3

Warm up

• Jog 400m
• Spiderman stretches 5R/5L
• 5 inchworms w/ 1-2 push ups
• 10 disclocates w/ broomstick
• 20 behind-the-neck presses w/ broomstick

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 40 broomstick overhead squats

Cash out

• Accumulate 3 minutes of a elbow plank

Cool Down

• 2 minutes pigeon stretch L/R

WOD Notes: Click here for a video explanation of today’s workout, including the warm up, cash out, and cool down. If you don’t have an exact 400 meter (1/4 mile) course mapped out, no problem. Take your best guess, or use mapmyrun.com to map a route. Broomstick overhead squats are exactly what they sound like. Grab a broom, mop, or even a stick from your backyard, and hold it overhead while you squat. Modify to back squats if overhead is not comfortable for you.

Community Notes: If you missed our post earlier today, go read up on our FUCS Nutrition & Fitness Challenge, which starts on Wednesday!  Everyone who signs up gets a free Inbody scan ($35 value). If you complete the challenge, you get a 2nd free Inbody scan at the end, and a chance to win 1 month of free membership.

P3 Nutrition Notes: If you ordered P3 meals for this week, you can pick them up Monday morning between 5:30-9:00am, when we’ll be running members through the Inbody scan.