Daily WOD – Jan 25, 2021

Prerak catching a clean!

Workout of the Day

EMOM for 15 minutes of the complex:

  • Snatch + hang snatch

Then goal setting!

WOD Notes: The goal today is to gradually increase in weight over the 15 minutes.  Dial in technique and keep these looking pretty.

Goal Setting Note: Tomorrow is goal setting day! We’ll take the last 10 minutes of class to fill out your index card for the year. If you can’t make it in on Monday, supplies will be available for the rest of week so you can fill one out the next time you’re in. Here are some tips to get you thinking about goal setting:

  • Shoot for 3 to 7 goals.
  • Make them measurable.
  • Have a mix of short term and longer term goals.
  • Common goals include: Girl/Hero benchmarks, weightlifting 1RMs, gymnastics skills, consecutive double unders, and running/rowing

Daily WOD – Oct 21, 2020

Welcome Ram!

Workout of the Day

Back Squat 5×8 (60% 1RM)


3 rounds NFT of:

  • 10 goblet squats (heavy KB or DB)
  • 10 good mornings (40% 1RM back squat)

Nutrition Notes:

Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:

  • 1 cup fresh raspberries (8 grams)
  • 1 medium pear with skin (5.5 grams)
  • 1 tablespoon chia seeds (5.5 grams)
  • 1/2 cup (dry) old fashioned rolled oats (5 grams)
  • 1 medium apple with skin (4.5 grams)
  • 1 medium banana (3 grams)
  • 1 cup fresh blueberries (3.5 grams)
  • ½ medium avocado (5 grams)
  • 1 ounce almonds (3.5 grams)

Tip: One of our favorite ways to get fiber is to add 1 tablespoon chia seeds and 1/2 cup blueberries to a bowl of oatmeal (1/2 c dry). This adds up to 41g carb, 7g fat, and 7g protein, with 14g fiber. When increasing fiber, be sure to do it gradually and consume plenty of water.

Community Notes:  Happy Birthday Jenn P and Yuvika!

Daily WOD – Oct 20, 2020

Welcome Sandy!

Workout of the Day


Complete for time:

  • 30 power clean and jerks (135/95#)

Time Cap = 10 minutes.

WOD Notes:  Compare to 191130.

Nutrition Notes: Day 16. What do you do when you’re hungry but it’s not time for your next meal? One thing to try is a zero calorie beverage. Water is best, but seltzer, unsweetened tea, or black coffee are all options too. However, if you’re routinely hungry outside of your meal times, be sure to let us know. If it’s also accompanied by low energy and/or trouble sleeping, you may just need more calories!

Daily WOD – Oct 19, 2020

Swetha repping out snatches last Wednesday!

Workout of the Day

Complete for time:

Run 1 mile

Immediately into 40-30-20-10 reps of:

  • Burpees
  • Wallballs

WOD Notes:  The first mile is a buy-in, so you should go hard but not a PR attempt! You’ll finish the mile run and immediately start in on burpees. If your first mile will take longer than 10-11 minutes, scale it to 1200m. The burpees should be a grind but not a show-stopper. If you know you’re a slower burpee-er, consider plank burpees or 1/2 reps of full burpees.  There will be a 25 minute time cap on the workout.

Nutrition Notes: Day 15 of 30. Two weeks down and 16 days to go! Usually at this point in the challenge everyone will find themselves in one of three groups. Which group are you in?

  1. You’ve been strictly following your nutrition plan for the last 2 weeks, and you’re starting to hit your stride and feel great. You’re breathing easier during workouts, sleeping better at night, and leaning out. If this is you, keep up the awesome work!
  2. You’ve been too loose with your eating (or fell off the bandwagon entirely). You feel like there’s no point in even trying anymore. If this is you, stop those negative thoughts… IT’S NOT TOO LATE! There are 16 days remaining in the challenge, so if you start NOW then in two weeks you too can be feeling awesome! Wake up tomorrow and turn over a new leaf.
  3. You’ve been strictly following the challenge but you feel cruddy. You’re low energy during the WODs, not sleeping well, and hungry all the time. If this is you, we probably missed the mark on your nutrition plan. Contact us ASAP so we can revise your plan for the 2nd part of the challenge and get you feeling great!

Daily WOD – Oct 18, 2020

Jenn lining up for a heavy deadlift!

Workout of the Day

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


Complete 3 rounds NFT of:

  • 3 snatch balances (40-50% 1RM snatch)
  • 10 high hang power snatches (40-50% 1RM snatch)

WOD Notes:  For the snatch balances, you can either give a small hip drive to get the bar started upward or you can try to simply drive yourself underneath.

Nutrition Notes Day 14:  Sugar 301.  The glycemic index is a system of assigning a number to carbohydrate-containing foods that indicates how quickly the carbs break down into glucose and enter your blood stream. A simple way of thinking about glycemic index is it tells you how much a particular food will spike your blood sugar. The smaller a food’s glycemic index, the less impact it will have. A value of 100 is the value for pure glucose. Foods that are close to how they’re found in nature tend to have a lower glycemic index than refined and processed foods. Also, foods that include some protein and fat tend to have a lower glycemic index. Of course, glycemic index shouldn’t be the only thing you consider when making choices about what to eat. Calories, vitamins, and minerals are important too! (For example, potato chips have a lower glycemic index than oatmeal… but oatmeal has more nutrients.) Lastly, remember that portion sizes matter. The more carbs you eat, no matter the glycemic index, the more they’ll affect your blood sugar.

Daily WOD – Oct 17, 2020

Bob Kr working through ring rows!

Workout of the Day

Complete 5 rounds for time of:

  • 20 weighted box step ups (135/95# to 20/16″)
  • 10 evil wheels
  • 10 strict pull ups

Time cap = 25 minutes.

WOD Notes:  For the step ups, place a bar on your back (back squat style) and step.  Choose a weight/height combo that allows for smooth motion.  You should not have to use momentum to get onto the box. The weight should be significantly under 50% of your 1RM. Depending how you scale, you may hit the time cap, but you’ll get 25 minutes of hard work!

Handstand Notes:  We’re excited for today’s handstand clinic! It will be in place of the 10:00am class and is FREE for all members (doesn’t count toward your weekly totals). The goal of this hour long session is to help you develop your handstand and HPSU skills, whether you’re trying to get upside down for the first time or working toward 20 handstand push ups in a row! It will be led by Ricky, John, and Nikki. There are only 14 spots so be sure to reserve a space early if you want to attend!

Nutrition Note Day 13: Sugar 201. How does your body regulate blood sugar? There are two key hormones – insulin and glucagon – that keep your blood sugar (glucose) in balance. As you digest carbohydrates, your blood glucose rises, which triggers your pancreas to release insulin. The insulin travels to your cells and tells them to take in the glucose where it can be used for energy. Liver and muscle cells can also convert glucose to glycogen for storage for later use. Several hours after you eat, the glucose levels in your blood start to fall below the desired range. Your pancreas now produces glucagon, a hormone that signals your liver and muscle cells to change the stored glycogen back into glucose and release it back into your bloodstream, where your other cells can use for energy. So how does excess sugar lead to weight gain? Once the liver is full of glycogen, it starts turning glucose into fatty acids for long-term storage as body fat. That’s why, in its “World Class Fitness in 100 Words,” CrossFit gives this simple advice: “Keep intake to levels that will support exercise but not body fat.”

Daily WOD – Oct 16, 2020

Allison crushing some slam balls!

Workout of the Day

Complete 3 rounds for time of:

  • 500/400m row
  • 40 one-arm DB thrusters (50/35#, 20R/20L)
  • 30 push ups

WOD Notes:  Choose a push up scale/rep scheme that will allow you to complete the first round in no more than 4 sets (ideally 2 to 3 sets).  Row fast!

Schedule Notes:  Sign up in Wellness Living if you plan to attend the 10:00 am handstand clinic!  It will be in place of the regular 10:00 am class.  We’ll be going over some skills and drills to help develop your handstand position!

Nutrition Note Day 12:  Sugar 101. Sugar is a carbohydrate, and it’s found naturally in fruits, vegetables and milk. During the digestive process, all carbohydrates are broken down into a simple sugar called glucose, which our bodies then use for energy. So, sugar isn’t inherently bad – it’s actually essential to human life! The problem lies in society’s addiction to sugar, and the fact that it’s an ingredient in most processed foods and beverages. Excess sugar can lead to weight gain, insulin resistance, and systemic inflammation. During this challenge, one of our goals is to break you free from sugar cravings. To accomplish this, avoid all dairy and added sugar, and eat fruit in moderation. If you need a treat, go for 85% (or higher) dark chocolate and a handful of berries. If you’re really in a pinch and need to eat some sort of processed snack, choose one with less than 5g sugar per serving. And, if you haven’t watch this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.

Daily WOD – Oct 15, 2020

Steve M. landing a power clean!

Workout of the Day

Split Jerk 1-1-1-1-1-1-1


Complete 2 rounds NFT of:

  • 10 consecutive split jerks (50% 1RM)
  • 20 jumping lunges

WOD Notes:  The goal of the accessory work today is to be able to smoothly transition from one split jerk to the next.  Ideally you should alternate which foot goes forward on each rep.  For the heavy singles, you can put your preferred foot forward each time.

Nutrition Note Day 11:  Eat your veggies!  Is it possible to hit your macro goals (protein/carb/fat) by eating chicken, rice and peanut butter?  Absolutely!  Should you do it?  Absolutely not!  Micronutrients (vitamins and minerals) are crucial for your body to function effectively and can be obtained by eating a variety of vegetables each day.  One of our goals for our athletes is to eat 8 different kinds of vegetables each day.  I’m not cook so my go to veggies are usually raw and include:

  • cucumber
  • celery
  • broccoli
  • snow peas
  • carrots
  • bell peppers
  • spinach
  • arugula
  • cauliflower
  • red cabbage (usually sautéed and eaten with eggs)
  • onions (same as red cabbage)

See if you can start adding a bowl full of vegetables to your daily routine!


Daily WOD – Oct 14, 2020

Sutton PRing a sumo dead!

Workout of the Day

Complete for time:

  • 800m run
  • 30 squat snatches (135/95#)
  • 800m run

WOD Notes:  You can scale this workout to squat cleans or 1.5x power snatches (or whatever else is needed).  There will be a time cap to the end of the snatches at 15 minutes.  If you haven’t completed the 30 snatches by that point, begin the second run anyway!

Nutrition Note Day 10:  Finding decent food is tough when you’re on the go.  This week we’ll take a look at a relatively new addition to Wawa that most people can fit into their eating plan.  Located in the central refrigerated case with prepped food at most Wawas you can find the grilled chicken meal.  It typically consists of grilled chicken breast and some greens.  See pics below for the macro breakdown.  Pair it with a banana or some other fruit and you’ve got a solid meal option!  Cost=$6.99.

Community Notes:  Happy Birthday Dan E and Robin!

Daily WOD – Oct 13, 2020

Erin ripping through some double unders!

Workout of the Day

EMOM for 30 minutes of:

  • 1st minute: 9 bar facing burpees
  • 2nd minute: 3 deadlifts (80% 1RM)
  • 3rd minute: 3 ring muscle ups

WOD Notes:  The scale for ring muscle ups will be either jumping muscle ups, muscle up transitions or false grip ring rows (9/round).  Choose a number of bar facing burpees that will allow you to complete the early rounds in ~30 seconds.

Nutrition Notes:  The next ICA meat order is open!  There will be a relatively quick turn around on this order so I’ll need anyone interested in ordering to fill out this order form by Wednesday at 8:00 am.  The meat orders break down as follows:

1/8th Grassfed Beef – $395 ~50# of which half is ground and half is broken into steaks, roasts, etc.

1/2 Pig – $350 ~50# of sausage/bacon/hams/ribs/ other cuts.

Chicken – $195 ~40# of whole chickens/breasts/thighs/wings/other cuts.

Community Notes:  Happy Birthday Julie!

Daily WOD – Oct 12, 2020

Jesse Sy keeping a solid back position on a sumo deadlift!

Workout of the Day

Power clean 1-1-1-1-1-1-1


Take 10 minutes to find a max height box jump.

WOD Notes:  Compare power clean to 191217.  

Nutrition Notes:  Food prep ideas.  Sometimes the weekend gets away from you and you end up coming to Monday morning with no prepped protein sources.  One of our go-to choices is a rotisserie chicken from the grocery store.  We’ll buy one or two chickens, bring them home and immediately shred them up into boneless meat then throw the extra meat in the fridge.  It tastes great, satisfies almost every eating plan and doesn’t get much easier!

Daily WOD – Oct 11, 2020

When there are too many plates for clips to fit on the bar!

Workout of the Day

Complete 4 rounds of 1 minute of work at each of the following stations:

  • Back squats (185/115#)
  • Strict ring pull ups
  • Row (cal)
  • KB swings (53/35#)
  • Rest

Record total reps at the end of each round.

WOD Notes:  Choose a weight that will allow you to complete between 10 and 25 back squats in round 1.

Schedule Notes:  There are still a few spots left in yoga at 11:15 am!  Sign up if you plan to attend.

Nutrition Notes:  If you were able to keep to your plan on this first weekend on this first weekend of the challenge, that is great news!  If not, it is important to not let your food choices snowball.  It is so easy to play the game of “I messed up this meal so I guess I’ll chalk up the rest of the day/week/month/year.”  Plan your next day out and get back on track!

Daily WOD – Oct 10, 2020

Jon Z coming out of a front squat!

Workout of the Day

“Open 12.3”

AMRAP in 18 minutes of:

  • 15 box jumps (24/20″)
  • 12 push presses (115/75#)
  • 9 toes to bar

WOD Notes:  Choose a weight that allows you to get through the first round unbroken and never takes more than 2 sets to complete when tired.  The bar should come from the floor for the push presses. Compare to 170107.

Nutrition Notes:  Are you ready for the first weekend of the nutrition challenge?! Weekends can be intimidating, but they don’t have to be! We’ve found the key to being successful over the weekend is to plan ahead. Take a few minutes each morning to write down your eating plan for the day. If you’re heading out for a busy day of running around (errands, kids sporting events, etc), bring food with you. If you’re going out to dinner, check the menu ahead of time and plan the rest of your day’s eating around that meal. Instead of a cocktail with dinner, opt for seltzer with lime. Your hard work is already starting to pay off… stick with it!

Yoga Notes: We are excited for yoga this Sunday at 11:15am. We have enough spaces reserved to run the class as scheduled! If you want to get in on the fun there are still spots left. Hope to see you there!

Daily WOD – Oct 9, 2020

Natalie pulling a PR hang clean!

Workout of the Day

Overhead Squat 1-1-1-1-1-1-1


3x10R/10L KB snatches

WOD Notes:  For the KB snatches, build to the heaviest weight that allows you to complete 10 smooth reps.  Compare to 191022.

Nutrition Notes:  Carb Sources.  If you haven’t yet tried prepping large amounts of food at a time, you should definitely try it this weekend!  One of our go to carb sources is baked sweet potatoes.  Place several sweet potatoes on a pan lined with aluminum foil and bake for 90 minutes at 400 degrees.  Remove them from the oven, take the skin off and mash them up.  I’m certain you can find more intricate ways of making them more flavorful but even plain, they’re a pretty solid choice.  Store them in the fridge and you can grab some anytime you need some carb!

Daily WOD – Oct 8, 2020

Welcome Ryan!

Workout of the Day

AMRAP in 20 minutes of:

  • Max consecutive handstand push ups
  • 400m run

WOD Notes: Today’s score will be the total number of HSPU completed. You start with a max consecutive set then immediately go into a 400m run. Repeat for 20 minutes! Choose a HSPU option that will allow you to get at least 10-15 reps in your first set. Scaling options include: build an elevated target, modify to barbell/dumbbell push presses, do box HSPU or regular push push ups. Compare to 130731. (There are 12 current members listed on this post from 7+ years ago! Can you find them?!)

Yoga Note: This Sunday, Oct 11, we’re hosting a FREE YOGA class at 11:15am. If you plan to attend please register asap; we will cancel the session if there is very low enrollment. Also – we received clarification that masks are NOT required for the duration of the class; please wear them to the gym but you can take them off when you are on your mat!

Nutrition Challenge Note: Did you know we have two private community Facebook groups? We encourage all members to join our ICA Members Community group, and those participating in the nurition challenge to join our ICA Nutrition Club! It’s a great way to stay motivated, share tips, ask questions, and learn new recipes!

Community Notes:  Happy Birthday Bill!

Daily WOD – Oct 7, 2020

Marco landing a power clean!

Workout of the Day

Complete for time:

  • 10 ring rows
  • 20 wallballs (20/14# to 10/9′)
  • 40 double unders

Rest for the remainder of 3 minutes and repeat for a total of 8 rounds.

WOD Notes:  Each round will be capped at 2 minutes so you get at least 1 minute of rest.  The walballs should take less than a minute by themselves.  Consider choosing a rep scheme or weight for the wallballs that allows you to go unbroken.

Clinic Notes:  We’re excited to announce a handstand clinic on Saturday, Oct 17 at 10:00 am!  This clinic is for athletes of all abilitites and should offer some fun ways to practice getting upside down.  We’ll be limited to 14 spots but if you can’t get in, let us know and we’ll look to add another one soon after!

Nutrition Challenge Day 3:  Convenient options.  If you’ve never been to Foresta’s Market at the corner of Pothouse and W. Bridge St, you should go there!  This gem is located just across Bridge St from our 800m turn around and has lots of options when you need some food on the go.  Below is a pic of their meatballs that you can easily grab and be on your way.  Are there breadcrumbs in the meatballs?  Yes.  Is it WORLDS BETTER than a big mac?  Definitely.  Pair this with a banana and you’ve got a solid meal for under $6 and about 4 minutes.  Stay with it!

Daily WOD – Oct 6, 2020


Jackson working on pull ups!

Workout of the Day

Sumo Deadlift 1-1-1-1-1-1-1


3×8 glute bridges (40% 1RM sumo deadlift)

WOD Notes:  Compare sumo deadlift to 200228.

Nutrition Challenge Day 2:  Preparation is key!  Hopefully you prepped some protein and carb sources over the weekend but if you are tracking macros it is also helpful to prep for your day as early as possible.  You can start by logging any meals you are reasonably certain of the night before.  If you have a consistent breakfast, log it the night before!  If you know what dinner will be, log it in the morning!  That way you can figure out how many grams of protein, carb and fat you’ve got remaining and fill in throughout the day.  It is even easier if you can plan the whole day in advance!

Community Notes: Happy Birthday Pugh!

Daily WOD – Oct 5, 2020

Janet firing away on the rower!

Workout of the Day

“2020 Fall Nutrition Performance Test”

Complete max consecutive strict pull ups.

Rest at least 5 minutes, then:

“Open 15.5”

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

  • Row (calories)
  • Thrusters (95/65#)

Time cap = 20 minutes.

WOD Notes: For the pull up portion of the challenge, consecutive counts as not coming down from the bar.  You may hang as long as you want to try for another rep.  Choose a pull up version that allows you to get more than 8 reps.  Choose a thruster weight that will allow you to get through each round in no more than 3 sets.  Compare 15.5 to 150327 and max consecutive strict pull ups to 191016 (or SugarWOD on 6/26/20 but note that was a cash out not a buy in).

Nutrition Challenge Day 1:  Welcome to Day 1 of the nutrition challenge! We hope you’re ready and excited to kick off the next 30 days of clean eating! In addition to avoiding sugar, gluten, and alcohol, all participants should log 5 workouts/week in SugarWOD and record your sleep each day! (Each morning you’ll see a Sleep WOD in SugarWOD where you can enter the number of hours you slept the night before…  You are not being graded in any way on this aspect of the challenge, but it’s meant to be a reminder to focus on the quality and quantity of your sleep.) If you can’t make it to the gym today for the Performance Test, you can make it up at any Open Gym in the coming week or do the At-Home version.

Daily WOD – Oct 4, 2020

Erik getting set for pullups!

Workout of the Day

Complete 15 rounds for time of:

  • 3 power snatches (155/105#)
  • 5 ring dips
  • 7 box jumps (24/20″)

Time cap: 25 minutes

WOD Notes:  Choose a power snatch weight that will allow you to complete 3 reps in 20 to 30 seconds even when tired.  The expectation is to drop every rep but be able to pick it back up immediately.  Ring dips should be scaled such that the first 5+ rounds should be unbroken.

Nutrition Notes:  Sundays are for food prep!  If you haven’t yet, grab a family pack of boneless skinless chicken breasts and some sweet potatoes and cook them all up.  It will make the start of the nutrition challenge significantly easier if you have quality food prepped at all times!

Open Gym Notes:

  1. Starting today (Sunday), we have 20 Open Gym hours per week that are free to ICA members!
  2. Sunday’s open gym is from 8-9am and has a dedicated coach to help you with skill work, lifting technique, or anything else you want to work on!
  3. Open gyms during the week do not have a dedicated coach, so you should be prepared to work independently. Come with a plan!
  4. We created a separate “track” in Wellness Living to make the schedule easier to navigate. In the Achieve app you’ll see an option to access the Open Gym schedule on the opening screen. If you use the Wellness Living website, you’ll need to click on a separate tab to access the Open Gym schedule as shown below:

Daily WOD – Oct 3, 2020

Jackson working on pull ups!

Workout of the Day

Push Press 1-1-1-1-1-1-1


  • 3×15 bent over rear delt flies
  • 3×10 front raises
  • Max consecutive behind the neck presses (empty bar)

WOD Notes:  Compare to 181012.

5K Notes: At 3:00 pm we’ll be running a free outdoor class to complete our annual benchmark 5K!!  This is an awesome course and a great benchmark to have for yourself so come on out and get ready to run.  Anyone who would prefer is welcome to pull a rower out into the parking lot to row a 5k.  BYO refreshments for a socially distanced “stink and drink” after the run!

On a Related Note:  The Citizen Advocacy Phoenixville Run has gone virtual!  This is an event that ICA sponsors each year and and is a great community run.  With this year’s format, you can set a goal and then log your miles (running, biking, walking or swimming) to tally them up!  If you’re interested in layering in some running during this nutrition challenge, check out some details here.

Oly Notes:  The weightlifting workout for Saturdays will now post at 8:00 pm on Friday in SugarWOD!

Daily WOD – Oct 2, 2020

The latest and greatest in sweatband fashion!

Workout of the Day

AMRAP in 8 minutes of:

  • 8 front squats (135/95#)
  • 32 double unders

Rest 2 minutes, then

AMRAP in 8 minutes of:

  • 12 deadlifts (135/95#)
  • 24 bicycle crunches (12R/12L)

Rest 2 minutes, then

AMRAP in 4 minutes of:

  • Burpees

WOD Notes: This workout will be posted as 3 separate scores. Pick a weight where you can do the first several rounds of front squats unbroken. Subs for burpees include slam balls or rowing for calories.

Nutrition Challenge Note: We’ll take a few minutes at the start of each class to talk about the nutrition challenge and answer your questions. If you haven’t already, take a few minutes tonight to read our post and sign up here!

Yoga Note: We’re excited to announce a yoga “pop up” session on Sunday, October 11 at 11:15am!  It is free and limited to ICA members on a recurring monthly membership (2x/week, standard, or unlimited). The power yoga class will be led by our long-time instructor Jana Kent-Dewald. Her classes include a fair amount of strength work as well as flexibility and balance practice. There are 20 spots available. Out of courtesy to other members, please only reserve a spot if you are committed to attending. (The $10 late cancel / no show fee will apply.) At the request of the instructor, masks will be required. We hope to see you there!

Daily WOD – Oct 1, 2020

Shawn F. standing up a front squat!

Workout of the Day

AMRAP in 15 minutes of:

  • 30 handstand shoulder taps
  • 12 DB power snatches (70/50#, 6R/6L)
  • 6 bench presses (65% 1RM)

WOD Notes:  Choose a DB and bench press weight that will allow you to complete 1 to 3 rounds unbroken.  After that, you may need to rest!  The scales for handstand shoulder taps will be either a 30 second HS hold or 30 plank shoulder taps.

5k Run Note: This Saturday we’re completing our 5k run benchmark! The run will take place at 3:00pm as a FREE event. (The morning WOD will be a strength day.) We encourage everyone to join us for this annual benchmark! If running 3.1 miles isn’t for you, consider a shorter distance or rowing instead. We’ll meet outside in the parking lot at 3:00pm and kick off in heats. To view the course map check out last year’s post: 190925. Please reserve your spot in Wellness Living so we know how many to expect. BYO refreshments for a socially distanced, outdoor “stink and drink” after the run!
Community Notes: We want to encourage everyone to check the blog each night! Not only do we post the Daily WOD there, we also post important notes and announcements that you don’t want to miss! To continue to emphasize the blog as our primary communication tool, we’ve adjusted the SugarWOD settings to publish at 5:00am each day rather than the night before.

2020 Fall Nutrition Challenge

30 Day Nutrition Challenge - Amp It Up! - Eat. Drink & be Skinny!On Monday, Oct 5 we’re kicking off our annual Fall Nutrition Challenge!  Take the weekend to stock up on healthy foods (and perhaps clean out some less healthy options) and get ready! Here’s what you need to know:

Cost – $0 to sign up. Optional before/after Inbody scans are $50 for 2.

Timing – The challenge kicks off Monday, Oct 5 and has two potential end dates:

  • Wednesday, Nov 4 (30 days) *official end date*
  • Tuesday Nov 24 (50 days) *optional/stretch end date for those on a roll!*

Prizes – At the end of the 30-day challenge, we’ll select 2 winners who will receive $50 to P3 Nutrition or Kimberton Whole Foods plus a 30 minute personal training session ($45 value).  The winners will be selected based primarily on performance test results with body compositon changes considered as well.

Components – There are 2 main components to the challenge: Nutrition and Workouts. For the nutrition component, you’ll need to pick an eating plan and stick to it for all 30 days (details below). For the workout component, participants are required to complete 5 ICA workouts each week! For most of our members that means 3 in-gym workouts and 2 at-home workouts.

Inbody Scans  –  Inbody scans are not necessary but are available to anyone who wants them.  Inbody scans are typically $35 for members, but during the challenge you can buy a set of pre & post scans for $50.  The scans must be used within 2 months of purchase.

Rules & Registration – To participate in the challenge you will need to:

  1. Sign up on this spreadsheet. Page 1 is the challenge sign up and Page 2 is to reserve a timeslot for your InBody scan. Note that you should be fasted for your scan, which is why all the times are in the morning. If you need a different time please let us know.  For full InBody guidelines, click here.
  2. Complete the Performance Test, which will be the Daily WOD on Monday Oct 5 and Wednesday November 4. Record your results in SugarWOD! If you can’t attend class on these days but want to participate in the challenge, we will have an at-home version you can complete.
  3. Keep a log of your eating for your entire challenge. There are various apps you can use (My Fitness Pal is a favorite) or an old fasioned notebook works fine. We will use the logs to help us select a winner and they are also very helpful if you need help troubleshooting a problem mid-challenge.
  4. Track your ICA workouts by entering them into SugarWOD. To be in the running to win you need to have logged 5 ICA workouts each week (20 workouts over the duration of the challenge).

Nutrition Component

We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains when you need calorie dense carbohydrates.

To the left is our very own food pyramid that provides an overview of our nutritional philosophy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals and unique metabolic needs. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy such as yogurt or cottage cheese.

When we start working with someone on their nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the requirements of Step 1. For the nutrition component of this challenge, you’ll choose what step you are ready for, and you’ll  follow it for the entire challenge. 

  1. Food Quality. Eat from the “foundational” groups as much as possible, supplemented with foods from the “optional” groups as needed or directed. Avoid gluten and added sugar as much as possible. There is no need to measure amounts, but please be reasonable! (For instance, eating an entire bag of nuts in one sitting or 2 cups of rice with your Chinese food is not recommended…)
  2. Food Quantity – Phase 1: The Plate Method. This introduces the concept of controlling the overall quantity of food you eat (i.e., the size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use 3 dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with gluten-free starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.
    3. Food Quantity – Phase 2: Macro Diet. Eat a very specific amount of protein, carbohydrates, and fat each day (aka the Macro Diet). We can set you up with target “macros” based on your InBody scan. Eating this way requires a food scale, measuring cups, and a lot of time and commitment. It’s a great way to dial in your eating and help you reach your fitness goals; however, it’s not for everyone.

Fitness Component

For the fitness component, you are required to complete at least five ICA Daily WODs each week. The workouts must be tracked in SugarWOD. If you don’t have a KB or DB at home we can help you come up with creative solutions for weights 🙂

Sleep Component

This is new to our nutrition challenge!  Most of us are aware of how important a good night of sleep can be.  This is your chance to focus on it and see if you can increase your time spent snoozing!  Each day we’ll have a “sleep” WOD in SugarWOD where you can enter the amount of hours you slept the night before. This part of the challenge is not required and won’t be used to select winners, but we promise that increased sleep will help you fast track your performance and body composition results!

Let’s do this, ICA!!

Daily WOD – Sep 29, 2020


Hannah getting ready to launch a power clean!

Workout of the Day

Complete for time:

  • 200/150 cal row 

Every 40/30 cal, stop and complete a set of:

  • 3 bar muscle ups
  • 5 pull ups
  • 7 toes to bar

WOD Notes:  The scale for the gymnastics today will be 10 pull ups and 20 hollow rocks.  Can anyone do 3/5/7 unbroken? Row fast!

Community Notes:  Happy Birthday Kevin K!

Daily WOD – Sep 28, 2020

Greg locking out a press!

Workout of the Day

Complete 21-15-9 reps for time of:

  • Power clean and jerks (135/95#)
  • Burpee box jumps (24/20″)

WOD Notes:  Choose a weight that will allow you to get through the first set of 21 PC&J in under 3 minutes!

Nutrition Notes:  Our ICA fall nutrition challenge is going to kick off Monday, Oct 5!  More details to come with Tuesday’s post.  Get ready!

Community Notes:  Happy Birthday Kirsten!

Daily WOD – Sep 25, 2020

Just Enzo resting after putting in some work!

“Awful Annie”

Complete 50-40-30-20-10 reps for time of:

  • Double unders
  • Butterfly abmat sit ups (Games: GHD sit ups)

As well as 5-4-3-2-1:

Cleans (Games: 275/185#, ICA Rx: 205/135#).

Time cap: 20 minutes.

WOD Notes:  The cleans may be power or full squat.  For double unders, you can either decrease the rep scheme or perform double reps of single unders.

Daily WOD – Sep 23, 2020

Cara pushing it on the rower!

Workout of the Day

“Friendly Fran”

Complete 3 rounds for time of:

  • 21 thrusters (115/85#)
  • 21 chest to bar pull ups

There will be a 15 minute cap.

WOD Notes:  Choose a thruster weight that will allow you to complete rounds 1 and 2 in three sets or fewer.  If you’re doing strict or banded pull ups, consider going to 11/round.

P3 Notes:  P3 has dropped off 25 free meals at the gym for anyone interested in trying them out!  You can pick one up by going to the fridge in the back room and filling out your email address on the sign up sheet.


Daily WOD – Sep 22, 2020

Coach EQ and Maple hitting the weights!

Workout of the Day

“Damn Diane”

Complete 3 rounds for time of:

  • 15 deadlifts (Games: 315/205#, ICA Rx: 275/185#)
  • 15 strict handstand push ups (Games: -3.5/2.0″, ICA Rx: 0″)

There will be a 15 minute time cap.

WOD Notes: Choose a weight today that will allow you to complete each round in 3 or fewer sets.

Daily WOD – Sep 21, 2020

Congratulations to Mike C, Karen, Kelly W, Lanna, Rich, Ryan A, Averie, Swetha, Jimena and Marco (picture soon to come!) for hitting their 1 year anniversary at ICA!

Workout of the Day

Front Squat 1-1-1-1-1-1-1


Row 1000m for time.

WOD Notes:  We have 2 more events from the 2020 CrossFit Games from this weekend!  You can check out the top scores by clicking here.  Compare front squat to 200306.  

Anniversary Note:  Shout out to the following athletes who celebrated their ICA anniversary in August and September:

  • Kehl (9 years)
  • Tom S (8 years)
  • Jenn T (8 years)
  • Bob B (7 years)
  • Danielle (6 years)
  • Faith (5 years)
  • KtS (5 years)
  • Ed (5 years)
  • Janet (5 years)
  • Missy (5 years)
  • Bri (4 years)
  • Heather (4 years)
  • Christine (4 years)
  • Curtis (4 years)
  • Zane (3 years)
  • Ricky (3 years)
  • Abby (3 years)
  • Becky (2 years)
  • Bill (2 years)
  • Keith (2 years)
  • Megan V. (2 years)
  • Nick L. (2 years)
  • Amanda M. (2 years)
  • Blythe (2 years)

Community Notes:  Happy Birthday Kelly G!

Daily WOD – Sep 20, 2020

Welcome Suzy!

Daily WOD

“Nasty Nancy”

Complete 5 rounds for time of:

  • 500m run
  • 15 overhead squats (185/125#)
  • 15 bar-facing burpees

WOD Notes: This is the fifth workout of the CrossFit Games and was completed on Saturday.  The prescribed weights are obviously a bit high for our purposes so we expect widespread scaling!  Choose a weight that will allow you to complete the first round of OHS in 1 or 2 sets.  There will be a 30 minute cap on the workout.  For reference, in competition the top men’s and women’s scores were 17:50 and 18:16 respectively!

Daily WOD – Sep 19, 2020

Stacey showing strong shirt game!

Workout of the Day

With a partner, complete for time:

  • 100 KB swings (53/35#)
  • 100 box jumps (24/20″)
  • 100 wallballs (20/14# to 10/9′)
  • 100 toes to bar 
  • 100 cal row

WOD Notes:  The movements must be completed in order with one partner working at a time.  You make switch who is working as often as you like!  The scale for toes to bar will either be 1.5x double leg mountain climbers or 1x toes to post.

Daily WOD – Sep 18, 2020

Tomorrow and Saturday begin the first 6 workouts of the 2020 CrossFit Games! Keep an eye out for some of these in our programming in the coming weeks.

Workout of the Day

EMOM for 20 minutes of:

  • 1 snatch

Gradually increase in weight across the sets.  You do not need to increase each minute.

WOD Notes:  If a full snatch (with a squat) doesn’t feel good, consider doing this as a power or muscle snatch or a clean!

Community Notes:  Happy Birthday Paul!

Daily WOD – Sep 17, 2020

Jon Z hitting a Turkish get up!

Workout of the Day

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 muscle ups
  • 10 hang power cleans (135/95#)

WOD Notes:  The scale for muscle ups today will either be 7 jumping muscle ups or 7 pull ups + 7 push ups.  If you are certain you can complete the hang power cleans unbroken at the prescribed weight, consider scaling up the weight to a point where the third round might take two sets.  Compare to 190807.  

Daily WOD – Sep 16, 2020

Sutton finishing up a heavy sled drag!

Workout of the Day

Complete 40-30-20-10 reps for time of:

  • Weighted box step ups (50/35# to 24/20″)

Run 400m before each set.

WOD Notes:  Use a single dumbbell (or kettlbell) for the weighted step ups.  Most people prefer to hold it at their shoulder or in a farmer carry position and switch hands at the halfway mark of each round. Alternate legs each step!

Daily WOD – Sep 15, 2020

KtL getting set for bench!

Workout of the Day

Rack Jerk 1-1-1-1-1-1-1


Complete 3 rounds for time of:

  • 20 second overhead hold (50% 1RM rack jerk)
  • 30 hollow rocks

WOD Notes: The rack jerk is a split jerk taken off the back (like the starting position of a back squat). For most people, the rack jerk is their heaviest overhead lift, due to the wider arm position and stable starting position. You can increase weight each set working up to a 1 rep max. Safety note: Please drop the bar from the overhead position once you begin the sets of 1. DO NOT try to control the bar back to your shoulders.

Daily WOD – Sep 13, 2020

Megan V hitting some bar hang meditation!

Workout of the Day

Complete for time:

  • 500/400m row
  • 25 wallballs

Rest until the 4 minute mark then complete for time:

  • 500/400m row
  • 10 deadlifts (275/185# NTE 70% 1RM deadlift)

Rest until the 8 minute mark on the clock and then repeat the sequence for a total of 8 intervals (32 minutes).

WOD Notes:  For this workout, you’ll record the time of each interval in SugarWOD and it will calculate total time.

Daily WOD – Sep 12, 2020

Ricky and Tyler completing 1980 steps on 9/11 – equal to 110 stories, the same number as the World Trade Center in New York.

Workout of the Day

Power Clean 2-2-2-2-2-2


Max consecutive hang power clean and jerks (50% 2 rep max power clean).

WOD Notes:  The power clean 2 rep max is designed to be touch and go.  For the second part of the workout, the goal is to not break rhythm on the hang power clean and jerks (ideally no pauses).

Schedule Notes:  Tomorrow we are excited to bring our Olympic lifting class back to the schedule (7:00 am).  The class will provide focused programming and coaching to help athletes improve their technique in the snatch, clean and jerk. The doors will be open by 6:45 am for anyone who wants to show up early to warm up a little extra. We ask that athletes attend Oly or a regular Daily WOD. Please do not sign up for both! Anyone who didn’t make it into the 7:00am class is welcome to complete the Oly programming at Sunday’s 8:00am Open Gym. (Programming is listed in SugarWOD under a separate track. To see it, click on the drop down arrow next to “Workout of the Day” and select “Weightlifting.”)

Daily WOD – Sep 11, 2020

Our daily At-Home WODs are a great way to get your kids moving! We had fun doing TGUs in the driveway!

Workout of the Day

Complete for time:

  • 30 chest-to-bar (C2B) pull ups
  • 60 alternating DB power snatches (50/35#)
  • 800m run
  • 20 C2B pull ups
  • 40 alternating DB power snatches (50/35#)
  • 800m run
  • 10 C2B pull ups
  • 20 alternating DB power snatches (50/35#)

Time cap: 30 minutes 

WOD Notes:  This is a longer workout with lots of pull up work! (It will feel GREAT after today’s max duration dead hang!) If you are doing strict or banded pull ups, consider cutting the reps in half. Pick a dumbbell weight that allows you to do sets of 10+ even when tired. Alternate hands each rep. Run fast!

Community Notes: Happy birthday Whitney and Sofia!

Daily WOD – Sep 10, 2020

Welcome Lindsay!

Workout of the Day

AMRAP in 16 minutes of:

  • 10 bench presses (50% 1RM)
  • 10 box jump overs (24/20″)

WOD Notes:  For the box jump overs, you may land on the box and step or jump down to the other side.  When choosing a bench press weight, it should be something which you can do unbroken for the first 2 or 3 rounds (50% is in the ballpark).

Community Notes:  Happy Birthday Ben and a belated Happy Birthday to BWat (yesterday)!

Daily WOD – Sep 9, 2020

Welcome Jackson and Nicole!

Workout of the Day

Overhead Squat 2-2-2-2-2-2


High hang snatch 5×3 (60% 2RM OHS)

WOD Notes: For the OHS, you’ll work up in weight each set to establish a new 2 rep max. Take small jumps between sets; your opening weight should be at least 60-65% of your 1RM. If you are not comfortable with OHS you can either sub a back or front squat or some technique work (e.g., empty barbell OHS). For the high hang snatch, set up your bar at 60% of your 2RM OHS and stay there for all 5 sets, lifting every 2 minutes.

Community Notes: Happy birthday Coach Heather!

Daily WOD – Sep 8, 2020

Welcome Ethan!

Workout of the Day

Start a new station every 12 minutes:

  • 400m sled drag
  • Turkish get up 1 RM (L+R)
  • 10 minute death by two-arm DB squat clean (50/35#)

WOD Notes:  A “death by” rep scheme is an “every minute on the minute” style workout but you add 1 rep to be completed each minute until you finish or fail.  In this case, if you started with 3 reps the first minute, you would complete 4 in the second minute and 5 in the third and so on for 10 minutes.  Today you can start at 3, 5 or 7 reps.  If or when you fail, subtract 5 reps from your highest round and start building back up.

Community Notes:  Happy Birthday Quinn!


Daily WOD – Sep 7, 2020

Workout of the Day

“The Seven”

Complete 7 rounds for time of:

  • 7 handstand push ups
  • 7 thrusters (135/95#)
  • 7 knees to elbows
  • 7 deadlifts (245/165#)
  • 7 burpees
  • 7 KBS (70/53#)
  • 7 pull-ups

WOD Notes: During our COVID shutdown we did an at-home verion of The Seven (200331). Today you get to do the real thing! This is a long workout. Each movement is tough so the goal is to focus on form but keep moving and keep breaks short. There will be a 40 minute cap. Compare to 151104. For a fun throwback, check out the 8-year-old video of Nik doing The Seven, posted to the CrossFit mainpage on 9/11/2012.

Daily WOD – Sep 6, 2020

Nadine working through a row!

Workout of the Day

1 mile run (not for time)


Sumo deadlift 8×1 (90%)

WOD Notes: We did this same rep scheme with the conventional deadlift on Aug 28. Just like that day, you should pick a weight that feels heavy but good and stick with it for all 8 sets.  If you are newer to deadlifts, select a ligher weight and do sets of 3-5 reps.

Daily WOD – Sep 5, 2020

An interesting choice for chalk storage… If you’re looking for a simpler solution we’ve ordered some chalk balls that will be available soon!

Workout of the Day

AMRAP in 14 minutes of:

  • 20/14 calorie row
  • 8 bear complexes (95/65#)

WOD Notes:  One rep of a bear complex consists of a power clean, front squat, push press (land bar on back), back squat, push press (land bar in front rack) without putting the bar down.  For tomorrow’s workout you can combine the movements into one fluid motion, if desired. It would be a squat clean, thruster from front, thruster from back. You can put the bar down between reps but not in the middle of one.

Labor Strain Notes: Reminder that Coach Dave has organized a running/rowing endurance event for Sunday morning at Reeve’s Park. For more details check out Wednesday’s post or the Facebook event page.

Daily WOD – Sep 4, 2020

Abby with a solid back squat!

Workout of the Day

Complete 3 rounds for time of:

  • 400m run
  • 50 kettlebell swings (53/35#)
  • 30 goblet squats (53/35#)

WOD Notes: The workout calls for American (overhead) kettlebell swings. If you modify to Russian, increase reps to 75.

Schedule Notes:

  1. This Monday (Labor Day) we have a modified schedule with classes at 7:00am, 8:15am, and 9:30am only.
  2. Starting next weekend (Sept 12/13) we are adding 2 new classes to the schedule! Saturday 7:00am will be an Olympic Lifting class, and Sunday 8:00am will be an Open Gym. The Olympic Lifting class will focus on technique work for the clean, jerk, and snatch. Open Gym will provide an opportunity for members to make up a workout they missed, work on a favorite lift, hit some skill work, or do another WOD of your choice. Doors will be open around 7:45am and we ask that you clean up your station by 8:55am to make room for the 9:00am class.
Community Notes:  Happy Birthday Cindy and Mado!

Daily WOD – Sep 2, 2020

Sean R. locking out a push jerk!

Workout of the Day

Complete for time:

  • 40 double unders
  • 20 Russian twists (25/15#) (L+R=1)
  • 10 box jumps (28/24″)

Rest for the remainder of 3 minutes and repeat for a total of 8 rounds.  

WOD Notes:  The goal is for each movement to take ~30 seconds giving you about 90 seconds of work and 90 seconds of rest per round. Record in SugarWOD the time for EACH interval. SugarWOD will add them up to a cumulative time.

Community NotesWith the annual Labor Pain 12-hour Endurance Trail Run (ask around about that…) cancelled this year, Coach Dave has put together a shorter endurance event fitting for the times that is accessible for all athletes.  This is not an ICA-sponsored event but is absolutely encouraged for anyone looking for a tough workout on Sunday!

  • What: Labor Strain
  • When: Sunday – September 6 – 9:00AM set up, 9:30AM start, 11:30AM finish.
  • Where: Reeves Park Bandshell Stage and seating area as needed for appropriate social distancing.
  • Who: Anyone from your household that can row including ICA athletes (current, former, future, teen, guests), kids, parents, dogs, whatever… and anyone you want on your team that can run!
  • Why: Well, why not? After all, it’s 2020. (And the event is free!)

See comments for more details or check out the Facebook event page.

Community Notes:  Happy Birthday Fili!

Daily WOD – Aug 31, 2020

Welcome Jessica!

Workout of the Day

Front Squat 2-2-2-2-2


EMOM for 10 minutes of:

  • 3 hang cleans (50% 2RM front squat)

WOD Notes:  Compare front squat to 191118.

31Heroes Note: Over the weekend, we had 48 athletes complete a total of 8383 burpees (or burpee equivalents) which means we donated an additional $83.83 to 31Heroes. This brings our team total to $2886.83!  Shout out to Kirsten who has raised $554 with the support of friends and family! The last chance to donate is 8/31 (tomorrow).

Community Notes:  Happy Birthday Steve K!

Daily WOD – Aug 30, 2020

Coach Ricky and Enzo enjoying the weather!

Workout of the Day

AMRAP in 15 minutes of an ascending ladder by 3’s of:

  • Power snatch (75/55#)
  • Wall balls (20/14# to 10/9′)

WOD Notes:  For this workout you’ll start with 3 power snatches + 3 wall balls, then 6 power snatches + 6 wall balls, 9+9, 12+12, etc – until the 15 minutes are up. Choose a power snatch weight that you’ll be able to hang on for sets of 5 even when tired. Score = total reps completed. (See SugarWOD for a math key/shortcut!)

200 Burpee Note: We have 2 new gym records! Congrats to Kelly G for the women’s and overall record with a time of 11:01. And Kevin W for the men’s record of 11:07. Amazing work to both of you!

Community Notes:  Happy Birthday Paige and Coach Iggy!

Daily WOD – Aug 29, 2020

Steve Ke. hitting box jumps!

Workout of the Day

Complete for time:

  • 200 burpees

Time cap: 25 minutes

WOD Notes: We don’t want anyone skipping this ICA classic, so we’ve made tomorrow’s classes FREE for all members! (It won’t count toward your class totals.). If classes fill, we’ll increase class caps and make use of extra space in the back room, back alley, near the wall ball rack, and the carpeted front area.  We can safely accommodate up to 18 people for this WOD, appropriately distanced!

Make sure to come in for this ICA tradition! It is a great benchmark for your conditioning and mental toughness. Everyone will get a counter to cheer you on and keep track of reps. Scaling options include 100 or 150 burpees for time, or anyone with shoulder or low back issues can row or ski 200 calories instead.  Compare to 190817. 

GYM RECORDS: Men: 11:28 (Caine, 2017), Women: 11:44 (Sarah Lombardi, 2017)

Daily WOD – Aug 28, 2020

Craig landing a box jump!

Workout of the Day

Deadlift 8×1 (90%)


Complete in any order:

  • 3×10 banded deadlifts (~50% 1RM deadlift)
  • 30 dead bugs

WOD Notes:  The deadlifts today should all be performed at the same weight.  We’ll be testing a new 1 rep max in September and this is a chance to feel heavy weight and fine tune form.  The banded deadlifts should be with a band that allows you to move the bar quickly but feel significant added resistance at the top of the lift.  This is a general guide based on your 1RM deadlift:

  • Green band = 400#+
  • Purple band = 250#-400#
  • Black = 150#-250#
  • Red = < 150#

200 Burpees Note: This Saturday is our annual “200 burpees for time” WOD. If you’ve never done this workout, you are in for a treat! It’s a true test of grit and a workout our athletes love to hate. 😂 Less enthusiastic burpee-ers can complete 100 (beginner) or 150 (intermediate) burpees. We have a 25 minute time cap, though most athletes finish under 20 minutes and our fastest are under 15! This year we have extra encouragement to participate: We are donating 1 cent to 31Heroes for every burpee completed (and logged to SugarWOD) on 8/29. Due to the weather forecast we are holding classes inside.

Community Notes: Happy Birthday Sage and Stacey!

Daily WOD – Aug 26, 2020

Dan E knocking out wallballs!

Workout of the Day

Complete 5 rounds  for time of:

  • 8 back squats (225/155#, NTE 70%)
  • 400m run OR 500/400m row

WOD Notes:  Choose a back squat weight that can be done unbroken for the first 1-2 rounds and never take more than 2 sets.  For the row/run, you get to choose your own conditioning!  Just go fast.

Community Notes: When’s the last time you read through our Member Manual? We update it frequently and keep it linked to the right hand side of the blog for easy access. The last update included a link to our new Anti-Discrimination & Harassment Policy. Take a read, and shoot us an email if there’s other useful information you’d like to see in the manual!

Daily WOD – Aug 25, 2020

Welcome Sarah C!

Workout of the Day

Bench Press 2-2-2-2-2-2


Max consecutive bar muscle ups

WOD Notes: For the bench press, you can increase weight each set working up a 2 rep max, or pick a weight around 90% of your max and use it for all 6 sets. For the max bar muscle ups, they’ll count as consecutive as long as you don’t come down from the bar. Those who don’t have bar MU can do max consecutive pull ups OR if you think you’re close to a MU, feel free to opt out of the “test” and take 5 minutes to work on them!

Daily WOD – Aug 24, 2020

Catherine absolutely owning the 44# KB!

Workout of the Day

Parntner Inverval: Complete 18 rounds for time of:

  • 10 box jumps (24/20″)
  • 8 thrusters (95/65#)
  • 6 burpees

30-minute time cap

WOD Notes: In today’s partner interval workout, one person completes one full round while the other partner rests. Choose a thruster weight that lets you do all 8 thrusters unbroken, even when you’re tired. If after a few rounds you notice a big discrepancy between partners, modify reps as needed; for instance, the slower partner might decrease reps to 8/6/4.

Community Notes: Happy birthday Shawn C, Jere, and Anu!

Pediatric Cancer Fundraisers: September is Childhood Cancer Awareness Month, and we wanted to pass along information about 2 fundraisers that are near and dear to two of our members. One includes a running/biking challenge and the other a push up challenge!

  1. CHOP Parkway Run & Walk, Virtual Edition. Since 2017, several ICA members have run the annual CHOP Parkway 5k on team Maren’s Fierce Fighters to raise funds for Pediatric Cancer research.  This year the event is going virtual and will take place the entire month of September. All ICA members are invited to join Rick Kaniewski and his family’s Maren’s Fierce Fighters team in honor and memory of Rick’s daughter Maren. Throughout the month of September, log as many miles as you can (Run, Walk, Bike, Spin (Peleton), Swim). You can set your own personal goal while helping Maren’s Fierce Fighter’s reach their team goal of 6,546 miles! For more information or to join the team, click here.
  2. Jake’s Dragon Foundation’s 3rd Annual Push-Up Challenge. Jake was a student of Coach Kehl’s who passed of cancer several years ago. His foundation established a push up challenge for the month of September. Participants receive daily emails with a designated push-up goal for the day. You have until 10pm at night to record yourself doing the daily required push-ups and send your video to the organizers. Everyone who meets the daily challenge will advance to the next day! There’s even a Family option where family members can do push-ups together. For more information or to register, click here.

Daily WOD – Aug 22, 2020

Averie firing away!

Workout of the Day

Heaving snatch balance 3-3-3-3-3


EMOM for 10 minutes of:

  • 3 snatches (60-70% 1RM snatch)

WOD Notes:  If you do not feel good about going overhead, the modification for snatch balances will be a 3 rep max high hang squat clean.  If you are comfortable snatching, the EMOM portion of the workout should be touch and go otherwise you can drop every rep.

Community Notes:  Happy Birthday Hayley!

Daily WOD – Aug 21, 2020

Welcome Aidan!

Workout of the Day

Complete for time:

  • 63 wall balls (20/14# to 10/9′)
  • 45 push ups
  • 27 KB swings (70/53#)
  • 42 wall balls (20/14# to 10/9′)
  • 30 push ups
  • 18 KB swings (70/53#)
  • 21 wall balls (20/14# t0 10/9′)
  • 15 push ups
  • 9 KB swings (70/53#)

Time Cap: 20 minutes

WOD Notes:  This is a variation on a 21-15-9 rep scheme. The first round is 21×3 WB, 15×3 pu, and 9×3 KBS. The second round is 21-15-9 x 2. The KB weights are heavy today! For those who can safely swing overhead, the KBS should be American. If you scale to Russian, increase the reps to 45-30-15.  Coaches’ Challenge: Can anyone go unbroken on wall balls and KB swings?

31Heroes Note: We tallied up the cash box and added another $333 to our team total! That puts us solidly in 3rd place and well over our $2000 goal. Thank you to everyone who contributed!

200 Burpees Note: We’re planning our annual “200 burpees for time” benchmark for Saturday, August 29. You don’t want to miss it! If weather looks good, we’ll move it outside and guests will be welcome!

Daily WOD – Aug 20, 2020

Tammy and Mado firing away on the rower!

Workout of the Day

Complete for time:

  • 500/400m row
  • 400m run

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.



Daily WOD – Aug 18, 2020

Whitney and Allison hitting some synchronized split jerks!

Workout of the Day

Complete 3 rounds for time of:

  • 800m run
  • 21 toes to bar
  • 12 sumo deadlifts (275/185#)

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

Daily WOD – Aug 17, 2020

Diana – OH pistol!

Workout of the Day

On a 15 minute clock complete:

  • 100 double unders
  • 20 power cleans (155/105#)
  • 100 double unders
  • 20 push jerks (155/105#)
  • 100 double unders
  • Max reps of power clean and jerks (155/105#) in remaining time.

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!

Daily WOD – Aug 16, 2020

KtL crushing some heavy hang power cleans!

Workout of the Day

Overhead squat 3-3-3-3-3


Not for time:

  • 30 consecutive overhead reverse lunges (15R/15L) w/ an empty barbell, PVC, or a single DB/KB.
  • 30 consecutive weighted glute bridges w/ an empty barbell

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 WOD & Fundraiser – Aug 15, 2020


With a partner complete as many rounds as possible in 31 minutes of:

  • 16 DB/KB thrusters (8R/8L) (50/35#)
  • 6 burpees
  • 11 box jumps (28/24″)

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:

  1. If you don’t have a partner, we’ll pair you up at the start of class.  Try to find a partner that can use the same height box… though you can adjust the height by adding/removing plates if needed.
  2. Each partner will have their own KB/DB unless they live together. If you have a KB/DB at home, please bring it. (BYO box too if you can!)
  3. The workout will take place in the parking lot. Remember to bring a yoga mat, carpet, towel or piece of cardboard to do your burpees on!
  4. The main part of the parking lot will be blocked off (at the picnic table and at the dumpster). Please park in the outer sections of the lot, along Jefferson Street, in the apartments, or on the other side of the building (closer to Rt 23).
  5. Try to arrive 10 minutes early to get set up.
  6. Please wear a mask when you arrive and practice social distancing at all times.
  7. This workout is FREE for members and guests, but all participants must pre-register via Wellness Living.

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!

Daily WOD – Aug 14, 2020

Dave W. coming down from a power clean!

Workout of the Day

Complete 5 rounds for time of:

  • 500/400m row
  • 7 bar muscle ups

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!

Daily WOD – Aug 10, 2020

Tom B tackling rowing Nancy!

Workout of the Day

Split Jerk 5-5-3-3-1-1-1


Complete 4 rounds NFT:

  • 15 second handstand hold
  • 15 high hang muscle snatches (empty bar)

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!!

Daily WOD – Aug 9, 2020

Isabela working on OHS!

Workout of the Day

Complete 10 rounds for time of:

  • 5 deadlifts (315/205 NTE 75% 1RM)
  • 15 wallballs (20/14# to 10/9′)

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!


Daily WOD – Aug 8, 2020

Welcome Landon!

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 50 double unders
  • 25 burpees

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.

Daily WOD – Aug 7, 2020

Ryan A crushing “Nancy”

Workout of the Day

Front Squat 3-3-3-3-3


Take 6 minutes to work on pistols / pistol progressions 

  • Coaches’ Challenge: 5 consecutive PVC overhead pistols (both sides)

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!

Daily WOD – Aug 4, 2020

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! 

Welcome Tom K!

Workout of the Day

Push Press 3-3-3-3-3


Complete 3 rounds of 30 seconds at each of the following stations:

  • Front raises (10/5# plates)
  • Lateral raises (10/5# plates)
  • Rear delt flies (10/5# plates)
  • Rest

WOD Notes:  Compare to 190821.

Community Notes:  Happy Birthday Brian G!

Daily WOD – Aug 2, 2020

Welcome Brennan!

Complete 4 rounds of 45 seconds of work, 15 seconds of rest/transition of:

  • Weighted box step ups (24/20″)
  • Sit ups
  • DB/KB (squat) cleans
  • Push ups

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.

Daily WOD – Aug 1, 2020

Congratulations to Sabrina and Natalie L for hitting the 1-year mark! Shout out to these other anniversary members: Fili (8), Tanya (7), Murray (7), Smith (5), BWys (5), Sofia (3), Shawn F (2), Greg D (2)

Workout of the Day

Sumo Deadlift 3-3-3-3-3


Complete 3 rounds not for time of:

  • 12 Romanian deadlifts (40% 3RM sumo deadlift)
  • 50 bicycles (25/side)

WOD Notes:  Compare to 190406.

Community Notes:  Happy 9th Birthday to ICA!

Daily WOD – Jul 30, 2020

Cindy firing away on the rower!

Workout of the Day

“Open 14.1 & 11.1”

AMRAP in 10 minutes of:

  • 30 double unders
  • 15 power snatches (75/55#)

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.

Daily WOD – Jul 29, 2020

Andrew B

Workout of the Day

Bench Press 3-3-3-3-3


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!

31Heroes WOD & Fundraiser!

Even 2020 can’t ruin our favorite WOD of the year – 31Heroes!

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

In teams of 2, complete an AMRAP in 31 minutes of:
  • 8R + 8L thrusters (50/35#)
  • 6 burpees 
  • 11 box jumps (28/24″)

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:

  • Try to find a partner in advance, though we can pair you up the day of if needed. Try to find a partner who can jump to the same box height as you.
  • The parking lot will be closed for the safety of our athletes. Park on Jefferson St. or across W. Bridge St. in the apartments.
  • BYO mat for burpees. If you have a KB, DB, and/or box, please bring them with you, though our “house” equipment will be available for use.
  • Attendees should wear masks when not actively working out and maintain 6′ distancing at all times.
Fundraising Note: We have been one of the top fundraisers every year since 2011! If you are able to donate, there are lots of ways to get involved; pick what’s best for you:
  1. Join our team as a member and individually fundraise for 31Heroes under our team umbrella. If you raise at least $31 you get a 31Heroes tee/tank. The more you raise, the more neat gear you get! Follow this link, click “WOD & Fundraise” and join team ICA.
  2. Make a donation directly to our team, here.
  3. Purchase a tank or t-shirt ($31) and have it credited to team ICA, here.
  4. Make a cash/check donation via the donation box at the gym.
As always, donations are optional. What we care about most is everyone coming together to participate in the workout and remember and honor our fallen heroes! We hope to see you there!!

Daily WOD – Jul 27, 2020

Liz in a deep overhead squat!

Workout of the Day


Complete for time:

  • 7 wall climbs
  • 27 deadlifts (205/125#)
  • 20 pistols
  • 13 power cleans (205/125#)
  • 7 muscle ups
  • 27 wallballs (20/14# to 10/9′)
  • 20 box jumps (24/20″)
  • 13 strict pull ups

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!

Daily WOD – Jul 26, 2020

Tim C with a solid overhead position!

Workout of the Day

Back squat 6×3 (approx. 80% 1RM)


Complete in any order, not for time:

  • 50 two-leg glute bridges 
  • 25 right-leg glute bridge
  • 25 left-leg glute bridges

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!

Daily WOD – Jul 25, 2020

Coach Dave

Workout of the Day

Complete for time:

  • 1 mile run
  • 100 sit-ups
  • 100 one-arm DB/KB thrusters (50R/50L @ 50/35#)

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.

Daily WOD – Jul 24, 2020

Kids’ first snatch lesson

Workout of the Day

Complete (not for time):

  • 500m row
  • 30 bench presses (approx 65%)
  • 1000m row
  • 20 bench presses (approx 65%)
  • 1500m row
  • 10 bench presses (approx 65%)

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!

Daily WOD – Jul 23, 2020

Kirsten – arm bar

Workout of the Day

EMOM for 20 minutes:

  • 1-2 power snatch

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!

Daily WOD – Jul 21, 2020

Ken holding a ring support!


Complete 3 rounds for time of:

  • 400m run
  • 21 KB swings (53/35#)
  • 12 pull ups

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!

Daily WOD – Jul 20, 2020


Workout of the Day

Overhead squat 5-5-5-5-5


Complete for time:

  • 250/200m row
  • 30 alternating one-arm DB snatch
  • 250/200m row

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.

Daily WOD – Jul 19, 2020

Welcome Kevin W!

Workout of the Day

AMRAP in 12 minutes of:

  • 10 thrusters (115/75#)
  • 8 toes-to-bar

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!

Daily WOD – Jul 18, 2020

Chris Mc with a solid pull up!

Workout of the Day

Complete 10-20-30-40-50-40-30-20-10 reps for time of:

  • Double unders (Rx=unbroken)
  • Plank knees to elbow (1 touch = 1 rep)
  • Reverse lunges in place

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!

Daily WOD – Jul 17, 2020

Cate S

Workout of the Day

Push jerk 5-5-3-3-1-1-1


Complete 3 rounds for max reps:

  • Left-arm KB/DB push press or jerk – 30 seconds
  • 30 seconds rest
  • Right-arm KB/DB push press or jerk – 30 seconds
  • 30 seconds rest

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!

Daily WOD – Jul 16, 2020

Sigal knocking out HSPU!

Workout of the Day


 5 rounds for time of:

  • 400m run
  • 30 box jumps (24/20″)
  • 30 wall balls (20/14# to 10/9′)

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.

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