Daily WOD – Oct 17, 2019

Sydney working some core!

AMRAP in 20 minutes of:

  • 25 box jumps (24/20″)
  • 25 Russian KBS (70/53#)
  • 2 rope climbs

Open Notes:  Be sure to check out the Games website HERE at 8:00 pm Thursday night to see Friday’s workout, Open 20.2!  We’re still looking for some headliners for the 35-39 age group for this Friday night.  Technically you should be in that age bracket as of the 2020 Games (early August), but even if you’re close to that age range, let us know and we’ll pencil you in! You don’t have to be a rockstar athlete to be a headliner athlete – the only requirement is a willingness to give it your all!

Nutrition Notes: Day 39/40. We’re down to the wire! Stay the course for another 2 days! Just a reminder that we’ll be selecting 3 winners for this challenge – one Beginner, one Advanced, and one Spirit award. The selections will be based primarily on performance improvements in the 2019 Performance Test. We will also take into account body measurements and diet adherence. If you want to be in the running for a prize and you took your own body measurements, please shoot us an email with your numbers by Sunday.

Daily WOD – Jul 11, 2019

Welcome Abby H!

Sumo Deadlift 1-15-1-10-1-5-1

WOD Notes:  This is a high volume sumo deadlift day.  Feel free to elevate the barbell with plates if it puts you in a more ideal position. Anyone concerned about doing the set of 15 or 10 heavy can do 1-5-1-5-1-5-1 instead.  The goal is to hit some heavy singles in between some really heavy longer sets.  The intent is NOT to PR your sumo but if you’re feeling awesome go for it!

31Heroes – Aug 10, 2019 – Event Info!

**8/6 update: Click HERE for teams and heat times!

Mark your calendars for our 9th Annual 31Heroes Fundraiser (and 8th Anniversary Party) on August 10, 2019!

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.

After a tough morning of working out, we’ll celebrate our 8th ICA Anniversary with an afternoon of fun and food! To keep up with the latest and greatest information, save this page and check back often! We’ll also post updates on our Facebook event page.

Fundraising / Donations

In 2016, ICA was the top team in the world. In 2017 and 2018, we came in 2nd. Help us get back to our top spot!! You can donate in one of three ways:

  1. Donate directly to our team page (HERE). The recommended donation is $31, although we greatly appreciation donations in any amount!
  2. Sign up as an individual fundraiser – go to our team page and click “join team.” Raise $31 to get a 31Heroes t-shirt.
  3. Make a donation in person at the live event.

You are not required to make a donation in order to workout and celebrate with us on August 10.


In teams of 4, complete as many reps as possible in 31 minutes of:

  • 200m sandbag run
  • Thrusters
  • Rope climbs
  • Box jumps

WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping.  When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 6 reps counts as 1 rope climb. All team members must share a sandbag, thruster bar, and box.

  • Level 1 = 50# sandbag, 155# thruster, 30″ box (Men’s Rx)
  • Level 2 = 35# sandbag, 105# thruster, 24″ box (Women’s Rx)
  • Level 3 =  35# sandbag or plate, 65# thruster, 20″ box
  • Level 4 = 20# sandbag, 35# thruster, 16″ box



Please establish your 4-person teams in advance of the event. Each participant should register individually (HERE) to ensure we have waivers for each participant.

  • For non-ICA members, please email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
  • For ICA members, we will have sign up sheets at the gym where you can list your team or sign up as a free agent.

We will email heat assignments a few days before the event.


  • 7:30 – Gym opens
  • 8:15 – Opening Remarks
  • 8:30 – Heat 1
  • 9:10 – Heat 2
  • 9:50 – Heat 3
  • 10:30 – Heat 4


The back row of the parking lot (along the grass) will be available first come first serve until 8:00am. After that time, the lot will be closed for the safety of our athletes and spectators. Please park in any of the highlighted areas shown below: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.

Social Notes – Food, Tent City, Spectators

  • Bring your canopies and folding chairs to create a “tent city” in the parking lot!
  • ICA will provide water, watermelon, and some other snacks throughout the event.
  • Around 11:15 we’ll serve up some delicious Uncle B’s BBQ and pizza.
  • Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages…)
  • Family and friends are welcome to join us! Those who plan to spectate and celebrate do not need to register for the event.

Special Note

Although we award bragging rights to the top men’s and women’s Rx teams, please note this is a fundraiser, not a competition. The focus of the day is honoring the 31 Heroes, enjoying a grueling workout with 100(+) of your closest friends, and celebrating 8 years of ICA!!!

Email us at ironcrossathletics@gmail.com with any questions!

Daily WOD – Jul 8, 2019

Dan T working on thrusters!

Back Squat 4×6 (70-80% 1RM)


30 backward lunges in place (30% 1RM back squat)

WOD Notes:  Alternate legs with each rep during the backward lunges.  Pick a weight that will allow you to do 30 unbroken; for some individuals this may be much lower than 30%. Compare to 161122.

Daily WOD – Jul 7, 2019

Moira hitting a double DB front squat!

Complete 21-15-9 reps for time of:

  • Strict pull ups
  • DB snatches (70/50#)
  • Butterfly abmat sit ups (hands across chest)

WOD Notes: The first set of pull ups should be completed in 90 seconds or less.  Scale the rep scheme back accordingly (2/3 or 1/3 reps would do).  The snatches are alternating each rep but it will be 21 total in the first round, not per hand.

Daily WOD – Jul 6, 2019

Congrats to this month’s 1-year members: Greg, Jake, and Shawn F! We also welcome Shawn C to the board – solidly back after a brief reprieve. And shout out to Lombardi for hitting 5 years!

With a partner complete 4 rounds for time of:

  • 40/30 cal row
  • 40 box jumps (24/20″)
  • 40 burpees

WOD Notes:  One athlete will be working at a time and movements must be completed in order.  You can switch (rest to work or work to rest) at any time.

Daily WOD – Jul 4, 2019

Kevin going up for a pull up!

“Lumberjack 20”

  • 20 deadlifts (275/185#) / 400m run
  • 20 KB swings (70/53#) / 400m run
  • 20 overhead squats (115/75#) / 400m run
  • 20 burpees / 400m run
  • 20 chest to bar pull ups / 400m run
  • 20 box jumps (24/20″) / 400m run
  • 20 dumbbell squat cleans (45/25# each) / 400m run

WOD Notes:  The warm up today will be very brief.  It would be a good idea to show up 10 to 15 minutes early to mobilize and warm up shoulders for this workout! Check out the original posting of this Hero WOD and see their story by clicking HERE.  Compare at ICA to 120903. If we’ve got any early risers out there, it would be great to have some hands on deck to help set up before the 7:30!

Community Notes:  Happy Birthday Stuart!

Daily WOD – Jul 3, 2019

Pat D. working through Fran!

Complete for time:

  • 800m run
  • 15 thrusters (155/105#)
  • 400m run
  • 10 thrusters (155/105#)
  • 200m run
  • 5 thrusters (155/105#)

Kettlebell Kitchen Note: KBK has a special discount code for this week only! Place your order (HERE) before Wednesday at midnight and save 15% with code “4THOFJULY”. Meals will be available for pick up Monday 7/8 and Thursday 7/11.

Schedule Notes:  We’ve added a 7:30 am class this Thursday, July 4th and an 8:30 am class this Friday, July 5th to help meet the needs of those of you who have off.  See you in the gym!

Daily WOD – Jul 1, 2019

Becky with a solid deadlift set up!



Take 10 minutes to find a 1 RM weighted push up.

Then AMRAP in 14 minutes:

  • 10 pull ups
  • 20 push ups
  • 40 double unders

Schedule Notes: Come on in this Thursday (4th of July) for a fun hero WOD!  The schedule has been changed so there are 2 classes: 8:30 and 9:30 am.  All other classes that day have been cancelled.

Community Notes:  Happy Birthday Robbie!

Daily WOD – Jun 30, 2019

On a 15 minute clock complete Death By:

  • Power snatch (135/95#)
  • Bar over burpees

WOD Notes: The “death by” rep scheme means in minute 1 you complete 1 snatch and 1 burpee; minute 2 you complete 2 snatches and 2 burpees; continue in this ascending pattern until you hit a minute where you fail to complete the prescribed reps. The next minute drop back down to 1 + 1 and start ascending again!

Daily WOD – Jun 27, 2019

Ricky warming up his first class!

Drag a sled 400m for time (25% SDC)


AMRAP in 10 minutes of:

  • 250m run
  • 25 sit ups

WOD Notes:  There will be a little time between the sled drag and AMRAP.  In large classes, half will drag first while the other performs the AMRAP and then we’ll switch. The SDC, or sled drag coefficient, is the sum of your bodyweight and max deadlift.  This is a loose guideline!  You may have to go up or down a bit from that number to find the weight that you can drag 400m in less than 12 minutes.

Daily WOD – Jun 26, 2019

Deficit deadlift 3-3-3-3-3


Barbell hip thrusts 3×15 (50% 3RM)

Community Notes:  Congrats to Ricky who did a great job at his test class on Tuesday, and is now ICA’s newest coach!  You’ll be seeing his name on the schedule soon…

Schedule Notes:  We are happy to be adding a 9:30 class on Thursday mornings effective immediately!

Daily WOD – Jun 23, 2019

Ron ripping away on the rower!

Complete five 90 second rounds of:

  • 4 deadlifts (365/225# NTE 80-85% 1RM)
  • max toes to bar in remaining time

WOD Notes:  The sub for toes to bar will be banded dead bugs (or other ab work).  Don’t let the t2b go to your hip flexors!

Community Notes:  Happy Birthday Kyle K!

Daily WOD – Jun 22, 2019

Ian Cu running in hard!

With a partner complete in any order for time:

  • 80 burpees
  • 120 pull ups
  • 160 box jumps
  • 200/160 cal row

Only 1 partner can be working at a time.

WOD Notes:  You may split the work any way you like.  Ten rounds of 8/12/16/20 or tackle it as a big chipper, the world is your oyster!  Coed teams will do 180 cal on the row.

Community Notes:  Happy Birthday Paul!

Daily WOD – Jun 21, 2019

Joel hitting some KB snatches!

Shoulder press 10×2 (80-90%)


10 minutes to work on inversions

WOD Notes:  The shoulder press should be challenging right out of the gates today.  Pick a heavy weight and stay there for all 10 sets.

Community Notes:  Happy Birthday Steve M!

Daily WOD – Jun 20, 2019

Some warm up inch worms!

Complete 2 rounds for time of: 

  • 800m run
  • 20 cleans (135/95#)

WOD Notes: Pick a weight for the (squat) cleans that allows you to cycle small sets (i.e., sets of 3-5) and avoid dropping every single rep.  Also, for the sake of our eardrums, please load your bar in a way that doesn’t require metal plates, if at all possible. No need to use 1# plates on the women’s bar, it will count as 35# today!

Daily WOD – Jun 18, 2019

Congrats to the top 3 men in order from the 6th annual Battle for the Iron Phoenix: Robbie, Ricky and DE (not pictured)!
And the top 3 women in order: Jenn, Erin and Jesse Sy!

Power Snatch 1-1-1-1-1


3 rounds for time of:

  • 10 power snatches (50-60% 1RM)
  • 10 pull ups

WOD Notes:  The intent on the cashout is to practice cycling the barbell methodically but keep the workout short.  It should take less than 5 minutes.  Pick a weight that will let you go unbroken in each set.  Compare power snatch to 171011.

Daily WOD – Jun 17, 2019

Karen hitting some indoor drags on a rainy day!

Complete 6 rounds for time of:

  • 50 double unders
  • 25 wallballs (20/14# to 10/9′)
  • 10 deadlifts (50% 1RM)

WOD Notes:  To keep this from snowballing, plan your workout such that double unders and wallballs take 2 to 3 sets when tired.  Deadlifts should be unbroken every round.


Daily WOD – Jun 16, 2019

On a 90 second clock complete: 

  • 100m sprint
  • Max kettlebell swings (70/53#)

Rest 90 seconds, then

On a 90 second clock complete:

  • 100m sprint
  • Max toes to bar

Rest 90 seconds.

Repeat for a total of 4 rounds.

WOD Note: Record two scores: total KBS and total T2B. For the 100m sprint, start at the garage door,  head off in the direction of the 400m, turn around at the end of the driveway (at Jefferson St), and sprint back to the gym!

Yoga Note:  For all our Battle for the Iron Phoenix participants looking for an active recovery day, remember yoga starts at 11:15!

Community Notes:  Happy Birthday Hannah!

Daily WOD – Jun 15, 2019

It’s time for the 6th Annual Battle for the Iron Phoenix! Who will rise to the challenge of completing 3 WODs in 90 minutes? Come on out for a morning of fitness and fun!

WOD 1 — 15 minute time cap

  • Find a 1RM clean. Be sure that someone – anyone – sees your highest lift!

WOD 2 — 15 minute time cap

  • Run 1.25 miles (5x400m run).

WOD 3 — 10 minute time cap

  • Complete 18-15-12-9-6-3 reps for time of:

    • Power clean and jerks (115/75#) 
    • Pull ups (rounds 18-15), C2B pull ups (rounds 12-9), bar muscle ups (rounds 6-3)

WOD Notes:  We will be moving quickly to stay on schedule.  The warm up will be brief so it would be a good idea to show up well before class time and start warming up and mobilizing ahead of time. We also encourage our more experienced members to guide/mentor some of the newer athletes, since the quick pace and large class sizes will make it harder for the coaches to work 1:1 with everyone! The timeline in each class will be as follows:

  • 0 to 15 minutes – Warm up/instructions
  • 15 to 30 minutes – Find 1RM clean
  • 30 to 35 minutes – Clean up bars and get ready for run
  • 35 to 50 minutes – Run!
  • 50 to 60 minutes – Set up for WOD 3. (The first 15 runners in the door will comprise Heat 1 for WOD 3.)
  • 60 to 70 minutes – WOD 3 Heat 1
  • 75 to 85 minutes – WOD 3 Heat 2

Spectators are welcome and encouraged!

Daily WOD – Jun 14, 2019

Jake setting up for a heavy back squat!

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

  • weighted step ups (50/35# to 24/20″)
  • burpees

WOD Notes:  If you are planning to take part in the 6th annual Battle for the Iron Phoenix on Saturday, it may be worth doing the step ups unweighted.

Daily WOD – Jun 13, 2019

Some pre-workout stretching at 5:15am!


Back Squat 10-9-8-7-6-5-4-3-2-1

WOD Notes:  The goal for this workout is to start at 40-50% of your 1RM and increase weight each set. If you’re feeling great, go for a new 1RM on the final rep. If not, aim for 95%. The goal is to have no failed sets, but if you do happen to fail, don’t repeat that set. Lower the weight a little and continue on. Compare exact rep scheme to 170721. Compare 1RM to 190423.

Reminder: Kettlebell Kitchen orders are due by tonight (Wednesday) at midnight for Sunday/Monday pick up. Use code “ironcross” for $25 off your first 2 orders. Let us know if you have any questions about KBK or how it can help you meet your health and fitness goals!

Daily WOD – Jun 11, 2019

Missy and Faith hitting some heavy sled drags!

Complete for time:

  • 100 double unders
  • 90 Russian twists (25/15#)
  • 80 KBS (53/35#)
  • 70 bicycles
  • 60 goblet squats (53/35#)
  • 50 sit ups
  • 40 mountain climbers
  • 30 lemon squeezers
  • 20 slam balls (30/20#)
  • 10 strict toes to bar

Community Notes:  Happy Birthday Marissa W!

Daily WOD – Jun 10, 2019

Julie flying through some lateral hops!

Bench Press 3-3-3-3-3


5×10 KB bench press

WOD Notes:  Compare bench press to 180404.

Iron Phoenix Notes:  As promised, here are the workouts for this Saturday’s 6th Annual Battle for the Iron Phoenix!  All ICAers are encouraged to participate this members-only fitness challenge. Classes start at 7:30am and 9:00am and include a coach-led warm-up and instruction, so even our newest athletes can come test your fitness with 3 workouts in 90 minutes! In order:

  1. Take 15 minutes to establish a 1RM clean.  Power, split or full cleans are acceptable.
  2. Run 1.25 miles (5 laps of the 400m run)
  3. Complete 18-15-12-9-6-3 reps for time of: power clean and jerks (115/75#) and pull-ups.  The 18-15 rounds will be pull-ups, the 12-9 rounds will be C2B pull ups and the 6-3 rounds will be bar muscle ups. Time cap = 10 minutes.

As always, scaling/modifying is totally acceptable and expected. For WOD #2, those who can’t run are welcome to row 2000m instead. For WOD #3, modify the barbell weight and pull ups as needed. Only those reps completed “Rx” will count when we select our male and female winners.

If you can’t make it in on Saturday, you can complete the WODs at 6:30 pm on Thursday. We added a special class in Wellness Living – please sign up so we know how many to expect. (Also, please only sign up for this session if you absolutely can not make it on Saturday!)

Daily WOD – Jun 9, 2019


  • Shuttle run (10m)
  • Push ups
  • Row (calories)
  • Sit ups

There is a 1 minute rest at the end of each full tabata.

WOD Notes: Complete all 8 rounds at one station before moving on to the next. Record total reps for each station.

Schedule Notes: We’re back to the original Sunday schedule with classes at 9:00am and 10:00am. Free power yoga at 11:15; guests are always welcome!

Daily WOD – Jun 8, 2019

Welcome Diana!

With a partner complete 63-42-21 reps for time of:

  • Hang power snatches (75/55#)
  • Burpees
  • Box jumps (24/20″)

WOD Notes:  One partner will work at a time while the other rests but partners can switch at any time.  Movements must be completed in order; all 63 snatches, then all 63 burpees and so on until the rounds are completed.  The scale for hang power snatches will be either hang power cleans (95/65#) or KB snatches (53/35#).

Daily WOD – Jun 7, 2019

Pugh with a solid L-sit on the high rings!

Sumo deadlift 5-5-3-3-2-2-1-1-1


3x20R/20L banded twists

WOD Notes: Your first set of 5 deadlifts should be approximately 60-65% of your 1RM.

Community Notes: Come by the gym at 7:00pm tonight (Friday) for a discussion led by Katie N, ‘The Dirty Truth.” We’ll learn about the state of the personal care industry and how to make safer choices for you and your family. There will be some light refreshments; BYO favorite snack, chair, and beverages!

Daily WOD – Jun 6, 2019

Welcome Joey McG!

Complete for time:

  • 2000m row
  • 10 rope climbs
  • 2000m run

WOD Notes:  The scale for the rope climbs today will be 50 hanging knee raises.  You should be out the door for the run by the 15 minute mark.  You can scale the row or rope climbs as needed.

Community Notes:  Happy Birthday Franco!

Kettlebell Kitchen Note: Remember to get your orders in for Kettlebell Kitchen by tonight @ MIDNIGHT to have your meals delivered to the gym this Sunday! KBK delivers to ICA twice a week, and all meals are free of gluten, dairy, soy, processed sugars and inflammatory oils. Order as little as 1 meal at a time. Go to www.kettlebellkitchen.comcheck out their menu, and choose ICA as your delivery location.  Anyone ordering KBK for the first time can use the code “ironcross” to get $25 off your first two orders!

Daily WOD – Jun 5, 2019

Welcome Tom G!

Complete 3 rounds for time of:

  • 10 bar muscle ups
  • 35 wallballs (20/14# to 10/9′)

WOD Notes:  The scale for bar muscle ups will be either 2x slam balls -OR- 2x pull ups.

Iron Phoenix Notes:  Our 6th annual “Battle for the Iron Phoenix” is only 10 days away! Read below for details, then go reserve your spot!

What is it? The Battle for the Iron Phoenix is a members-only fitness challenge from which we crown the “Fittest in ICA.” In years past, the Battle was run as an in-house competition that took place over a 4-5 hour day.  This year, we have a new format: we’ll run two 90 minute classes, each led by a coach, during which members will complete 3 workouts (a strength WOD, a monostructural cardiovascular WOD, and a “classic” CrossFit WOD). The format change is to encourage ALL of our members to participate… even our newest athletes and those who have never done a workout Rx.  We will crown our fittest male and female based on those who complete the workouts Rx, but everyone who participates is guaranteed a good time and an awesome 90 minutes of fitness!

When is it? Saturday June 15. One class at 7:30 am the second at 9:00 am. You are encouraged to attend one and hang out for the other to cheer folks on!  Anyone who can’t make it Saturday will be allowed to complete the workouts at Open Gym on Thursday, June 13.  Thursday night athletes will still be in the running for getting their name on the Iron Phoenix trophy!

How do I sign up? Just like you would for any other class, sign up via Wellness Living and then check the blog on Monday June 11 to see what the 3 workouts will be!  See you there.

Daily WOD -Jun 4, 2019

Congrats to Dan (a few weeks late) and Quinn on their first bar muscle ups!

Front Squat 5×3 (80% 1RM)


5×5 knee jump box jumps  NFT

Summer Teen Notes:  There are still some spots available in the summer teen program!  If you know anyone who might be interested, you can share this LINK and have them contact us!

Daily WOD – Jun 3, 2019

Complete 5 rounds for time of:

  • 400m run
  • 12 deadlifts (155/105#)
  • 9 hang power cleans (155/105#)
  • 6 shoulder to overhead (155/105#)

WOD Notes:  Pick a weight that you can use for all 3 movements (typically limited by the shoulder to overhead).  You should have a chance at going unbroken through the first round.

Community Notes:  Happy Birthday Emma!

Football WOD – Jun 2, 2019

Congrats to the latest 6 athletes to celebrate their 1 year anniversaries at ICA and to Joe S. for getting his 5 year star!

Complete 11 rounds for time of:

  • 3 thrusters (155/105#)
  • 6 burpee box jumps (24/20″)

WOD Notes:  Compare to 180603.

Schedule Notes:  There will be one Football WOD at 9:30.  The gym will remain open between 10:30 and 11:15 (start of yoga) for anyone staying through.  You can feel free to roll out, stretch or otherwise cool down from class!

Community Notes:  Happy Birthday Chris W!

Daily WOD – May 31, 2019

EQ with a double KB press!

Complete 3 rounds for time of:

  • 10 dumbbell power snatches, left arm (50/35#)
  • 50 yard dumbbell overhead walk, left arm (50/35#)
  • 5 L-sit pull ups
  • 10 dumbbell power snatches, right arm (50/35#)
  • 50 yard dumbbell overhead walk, right arm (50/35#)
  • 5 L-sit pull ups

WOD Notes: For those who can’t complete an L-sit pull up, your goal will be to hold the strongest hollow position you can throughout each rep. The L-sit pull ups need to be strict… no kipping into position!

Community Notes: Happy Birthday Kehl!

Daily WOD – May 30, 2019

Coach Kehl with his little one!

Complete 5 rounds for time of:

  • 60 double unders
  • 20 pistols (10R/10L)
  • 10 handstand push ups

WOD Notes: The sub for pistols will be 10R/10L reverse lunges w/ a light kettlebell -OR- if your legs are rocked after the last 3 days, substitute some challenging ab work of your choice (hollow rocks, toes to bar, etc).

Schedule Notes: For the summer months, there will be only one WOD on Sundays, at 9:30am. Free yoga is still at 11:15am. During the 45 minutes between class and yoga, the gym will be open for stretching, mobility and light accessory work. (No barbells please.)

Daily WOD – May 29, 2019

Tobin locking out a power snatch!

Back Squat 2-2-2-2-2


5×8 GHR

Running Notes:  You have 3 days left to get in your running for 30k in May! Who is done? Who’s on track? And who needs a final push to 30k? Post your status to comments!

Meat Notes:  Anyone interested in ordering meat can click HERE for details.  Orders are due this Thursday at noon!

Daily WOD – May 28, 2019

Sydney working through toes to bar!

AMRAP in 5 minutes of:

  • 10 sumo deadlifts (185/115#)
  • 20 lateral bar hops

Rest 5 minutes, then

AMRAP in 5  minutes of:

  • 5 thrusters (135/85#)
  • 10 burpees

WOD Notes: Pick deadlift and thruster weights that allow you to string all of the reps throughout the entire workout. The lateral bar hops require a two foot takeoff and landing.

Community Notes:  Happy Birthday Rachael Kehl!

Event Notes: Have you ever worried about the chemicals in your soaps, lotions, shampoos, etc? Join us for a free educational discussion on Friday June 7 at 7:00pm led by ICA member Katie Niewinski. We’ll supply some light snacks; BYO chair and cocktails! Register on Facebook HERE or view the flyer HERE.

Daily WOD – May 27, 2019

LT Michael Murphy

“Body Armor” aka “Murph”

Complete for time:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS.  This workout was created by Murphy and was one of his favorites; he’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on 18 August 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing battle. (If it sounds familiar, it’s because Murphy’s heroism is documented in, “Lone Survivor,” written by fellow SEAL Marcus Luttrell.)

Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes:

  • There will be no coach-led warm up tomorrow. Please show up at least 15 minutes before your heat time to get ready. The time you signed up for in Wellness Living is the time your heat kicks off.
  • This workout calls for a 20/10# weight vest. We have a limited number of vests available first come first serve.
  • You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (i.e. 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
  • Compare results to last Memorial Day 180528.

Scaling Notes: The full version of this WOD takes about an hour. As always, we encourage scaling to your abilities. A popular scale is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes. Another scale is to tackle this workout out with a partner, sharing all reps between the two. Jumping pull ups will not be allowed, and bands are discouraged… please sub ring rows instead.

Community Notes: Happy (one day belated) birthday Erik!

Football WOD – May 26, 2019


Complete 6 rounds for max reps of:

  • 30 seconds shuttle run (10m)
  • 30 seconds rest
  • 30 seconds power clean (155/105#)
  • 30 second rest
  • 30 seconds evil wheels
  • 30 seconds rest

WOD Notes: Athletes will start at different stations but rotate in the above order. To get the most out of this workout you, push yourself on the shuttle runs! If you know you tend to “dog” them, consider a 30 second row or an outdoor sprint, from the garage door to Jefferson Street and back.

Schedule Notes: There is ONE CLASS ONLY tomorrow – at 9:30am. Stick around for free community yoga at 11:15am!

Daily WOD – May 25, 2019

Zoo blazing through burpees!

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

  • Wallballs (20/14# to 10/9′)
  • Box jumps (24/20″)
  • KB swings (53/35#)

WOD Notes:  The box jump volume in this workout is designed for a very proficient jumper.  A quick and appropriate scale for most would be to cut the box jump reps in half.  There will be a 25 minute cap on this workout.

Meat Notes:  It’s time for another meat order!  For those that don’t know, ~3 times a year chicken, pork and grassfed beef get delivered to the gym by order only.  This one should be ready by early July.  To order, fill out the blue fields in this FORM with your name and how many shares of each animal you’d like.

The cost is as follows:
$395 – Beef – ~50# assorted cuts, about half ground

$350 – Pork – ~60# assorted cuts, bacon, hams, ground, sausage etc.

$195 – Chicken – ~40# usually a couple whole chickens, some wings, thighs, breasts

Daily WOD – May 24, 2019

Welcome Dominika!

Push Jerk 3-3-3-3-3

Then take 15 minutes to work on 3 or more of the following:

  • Scales
  • L-sits
  • Inversions
  • Planks
  • Stretching

WOD Notes:  Compare push jerk to 180716.  The exercises above (sometimes called SLIPS) are gymnastics based and designed to help build strength, balance and control while also working on symmetry.  Explanations below:

  • Scales – Click HERE to see.
  • L-sits – Can be done hanging from a bar or in a ring support or even from the floor.
  • Inversions – Get upside down, on a pull up bar, rings, or handstand.  You can try for HS walks or push ups.  If hanging you can try for front or back levers or just work on balance.
  • Planks – Plank from hands or elbows.  Try it on the rings if you want some added challenge.
  • Stretching – Do it.

Daily WOD – May 23, 2019

Welcome Ana!

Partner Interval 

Complete 12 rounds for time of:

  • 300/250m row
  • 15 burpees
  • 25 sit ups

WOD Notes:  Partners alternate every movement.  Partner 1 will row, then partner 2 will burpee, and partner 1 will do sit ups. Continue until 12 rounds total are done.  Choose a number of burpees that you’ll be able to complete in < 1 minute each round. There will be a 35 minute time cap. Make your transitions fast!

Community Notes: This Friday, CrossFit Main Line in Ardmore is hosting their 7th annual 24 in 24 event: 24 Heroes in 24 Hours. Starting at 9:30am Friday morning, athletes will perform a “Hero WOD” every hour for 24 straight hours. The event serves as a fundraiser for HAVEN – formerly the Philadelphia Veteran Comfort House. ICA athletes have supported this event for the last several years, and a large number of ICAers are headed down for  all or part of the 24 hour event. If you’re interested in participating, it’s not too late to sign up! Spectators are also welcome at ALL hours of the day or night.

Daily WOD – May 22, 2019

AMRAP in 17 minutes of:

  • 10 thrusters (95/65#)
  • 1 rope climb
  • 30 double unders

WOD Notes:  We’re looking for high intensity – meaning quick rounds and transitions! Pick a thruster weight that allows you to go unbroken for at least the first several rounds. Same for double unders!

Schedule Notes: Remember to reserve a heat time for Murph this Monday. For those new to ICA, link back to last year’s Memorial Day post to see what’s in store! The gym will be open from 7-11am with heats at 7:30, 8:00, 8:30, 9:00, and 9:30am. There are no other classes on Monday.

Daily WOD – May 21, 2019

Banded deadlifts 8×3 


5 rounds (not for time) of:

  • 5R/5L single leg kettlebell deadlifts 
  • 3 tall box jumps 

WOD Notes: Banded work is all about speed! Pick a barbell weight and band tension combo that allow you to lift explosively; if you’re struggling to move the bar at any point it’s too heavy. General guideline is to load your bar to approximately 65% of your 1RM, and use the select your band tension based on the following:

  • 1RM deadlift < 150 lb use red band
  • 1RM deadlift 150-250 lb use black band
  • 1RM deadlift 250-400 lb use purple band
  • 1RM deadlift >400 lb use green band

Note that taller athletes may need to step down a band.

Daily WOD – May 20, 2019

Daria powering through kettlebell swings!

3 rounds of:

  • 400 meter run
  • 30 yards one-arm overhead walking lunges (50/35#)
  • 7 bar muscle ups

Community Notes: On Saturday June 15, we’re hosting ICA’s Battle for the Iron Phoenix 2.0. The Battle for the Iron Phoenix is our annual in-house competition… Version 2.0 is a revamped approach that we’re hoping will maximize participation! In lieu of a 4-5 hour competition, this year’s Battle will take place during two 90-minute classes on June 15. Everyone who attends class that day will complete 3 separate workouts, and we’ll use the results to crown our male and female champ for 2019!  This event is open to all ICA members, and our goal is to have as many of you participate as possible! You do not have to be a competitive type, or think you have a shot at winning, to join in the fun. All experience levels are encouraged to participate (although only those who complete the workouts “Rx” will be in the running to win). Come on out and challenge yourself to a triple-header of WODs!

Daily WOD – May 18, 2019

AMRAP in 3 minutes of:

  • 5 front squats (185/115#, ~70% 1RM)
  • 7 burpees
  • 9 toes to bar

Rest 3 minutes, then repeat for a total of 5 cycles.

WOD Notes: For this workout, you’ll sprint hard for 3 minutes, then rest for 3 minutes. You’ll pair up with a partner who you’ll share a barbell with, and one of you will work while the other rests.  Pick a front squat weight that is challenging but allows you to go unbroken for the entire workout. For toes to bar, you should be able to do the first several rounds unbroken. Consider scaling to knee raises, toes to post, or a smaller set of T2B.

Community Notes: Happy birthday Tim Coll!

30k in May: We’re just about halfway through the challenge! Who’s on track to complete it? Post your total miles completed so far to comments!

Daily WOD – May 17, 2019

Erin and Nikki K!

Complete for time:

  • 1000/800m row

Then 30-20-10

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

Class Registration Note:  We’ve seen an increase in no-shows and late cancels recently and wanted to stress the importance of removing your name at least an hour before the start time if you can not attend a class.  For the 5:15am that typically means removing your name the night before! For peak class times (currently 5:15am and weekend classes), there is a $10 fee for late cancels or no-shows, out of consideration for other athletes who may have been “blocked” from class. Thank you!

Schedule Note: On Memorial Day, Monday May 27, the workout of the day will be Murph. The gym will be open from 7:00-10:30am with heats kicking off at 7:30, 8:00, 8:30, 9:00, and 9:30am. There will be no evening classes. Reserve your heat time in Wellness Living!

Daily WOD – May 14, 2019

Raghu working on pull ups!

Clean  and Jerk 1-1-1-1-1



  • 30 clean and jerks for time (135/95#)

WOD Notes:  You will have 20 minutes to find your 1 rep max clean and jerk. It is meant to be a training max which means there should be no failures. Grace will kick off in 2 heats, each with an 8 minute cap.  Compare exact workout to 171118.  Compare clean and jerk to 180707 and Grace to 181124.

Daily WOD – May 13, 2019

Sean G. firing through wallballs!

Complete max reps in 2 minutes at each station of:

  • Push ups
  • Shuttle runs
  • Wallballs (20/14# to 10/9′)

Repeat with 1:30 at each station and again with 1 minute at each station.  Rest 1 minute after each full round.

WOD Notes:  During the push ups, you may not come out of the plank (drop to your knees) for the entire round.  You can rest in either a plank or down dog position.

Daily WOD – May 11, 2019

Liam Kraft Kennedy born 4/30/19
Seamus Burns Mallowe born May 6, 2019
Owen Reynolds Pugh born May 4, 2019

In teams of 3 complete for time:

A) 5000/4000m row

B) 2 rounds of:

  • 50 thrusters (75/55#)
  • 50 push jerks (75/55#)
  • 50 sumo deadlift high pulls(75/55#)
  • 50 hang power cleans (75/55#)
  • 50 burpees

WOD Notes:  Parts A) and B) take place concurrently. One member will row while the other two take turns on the barbell and burpees.  You may alternate who is rowing at any time, but we recommend shorter intervals (i.e. 250-500m) so that no one gets stuck doing the bulk of any one movement!

Community Notes:  Welcome to the newest members of the ICA family!

Reminder:  Join us for Community Yoga at 10:45am! Guests are welcome!

Daily WOD – May 9, 2019

For time:

Run 800 m

Complete 21-15-9 reps of:

  • Power snatches (95/65#)
  • Box jumps (24/20″)

Run 800 m

Reminder:  Yoga is going to be Saturday at 10:45 am this weekend instead of Sunday.

Community Note: Volunteers Wanted!!! May 22nd, 2:00pm to 7:00pm. Maren’s Fierce Fighters have asked for our assistance at the blood drive being held on 5/22 at Holy Family School.  They are looking for people to help with registration, parking, snack table and general donor assistance.  If you are interested in volunteering, there will be a sign up sheet on the bulletin board. The time slots have been broken into one hour increments, but you are welcome to sign up for larger blocks.  Please see Tina with any questions. Also, there are still open spots for donors, if you are interested in donating – register HERE.

Daily WOD – May 7, 2019



Complete 5 rounds, each for max reps of:

  • Bench press (men=BW women=.75xBW)
  • Pull ups

WOD Notes: BW = bodyweight. Choose a bench press weight that allows you to hit between 10-20 reps for round 1. Same for your pull up scale. You must transition immediately from bench press to pull ups, but you’ll have time to rest between rounds. Start a new round every 5 minutes. We will record 2 numbers: total reps of bench and total pull ups. Compare to 180415.

Community Notes:  Happy Birthday Jesse Sy and Jim D!

Daily WOD – May 6, 2019

Ray Zab catching a heavy clean!


Complete 2 rounds for time of:

  • 15 deadlifts (225/155#)
  • 35 overhead squats (75/55#)
  • 90 double unders

10 minute cap.

WOD Notes:  This workout will be run in two heats in large classes.  Anyone that doesn’t OHS can front squat or back squat instead.  Click HERE for more details.

30K in May Challenge: 6 months ago we held our first ever Rovember, where members were challenged to row 30k in the month of November. The challenge is back and revamped for Spring! Your mission: to RUN (or walk) 30k between now and May 31. Keep a daily log and have someone – a coach, gym friend, family member – verify and initial each session. Running in a Daily WOD does NOT count toward your total, with the exception of Murph on May 27. Sign up on the desk if you plan to participate!

Daily WOD – May 4, 2019

Congratulations Ricky!

Sumo Deadlift 3×8 (75%)

Then alternating Tabata for 6 minutes of:

  • bent over barbell rows (50% 1RM bench)
  • jumping lunges (KB held goblet style)

Community Notes:  We are excited to announce that Ricky is joining our coaching staff as the newest ICA Coaching Intern! Ricky will be training alongside our current coaches over the next few months. Congratulations Ricky, we’re expecting great things!!

Betsy Note:  Anyone interested in cheering on Betsy (or perhaps working out along side her) can see her kick off at 8:00 am tomorrow for AGOQ#3 which looks like:
5 rounds of:

  • 4 chest to bar pull ups
  • 13 shoulder to overhead (65#)

then 5 rounds of:

  • 4 muscle ups
  • 7 shoulder to overhead (95#)

15 minute cap.

For those keeping track of her performance, today Betsy hit her previous 1 rep max power snatch 28 times to open up the weekend of competition!  Keep it up.

Daily WOD – May 3, 2019

Nick L. getting under a bar!

Every 4 minutes for 40 minutes complete one of:

  • 400m run
  • 500/400m row

Alternate movements each round.

WOD Notes: We will record your fastest of each movement.  Those who do not run can alternate between the rower and a bike or ski erg.

Awesome Notes:  Check the link HERE to see the 5 workouts that Betsy needs to complete by Monday for the Age Group Online Qualifier for the CrossFit Games!  Once we have her schedule set for the weekend, we’ll post it under comments so if anyone wants to join her in a WOD, you’re welcome.  Wish her luck if you see her!

Daily WOD – May 1, 2019

Sean R flying up the rope!

Front Squat 1-1-1-1-1


Hold each of the following:

  • yoga squat (2 minutes)
  • half pigeon (2 minutes per side)
  • couch stretch (1 minute per side)

WOD Notes: Compare to 181016.

Schedule Notes: Due to Mother’s Day, the May 12 yoga class has been moved to SATURDAY May 11 at 10:45am.

Community Notes: Happy Birthday Janet!

Daily WOD – Apr 29, 2019

Ben getting under a power clean!

Complete in any order:

  • Run 1 mile (cumulative)
  • 50 deadlifts (225/155# NTE 60%)

WOD Notes:  You may split up this workout into any rep scheme you like.  If you know high volume deadlifts leave your low back sore, consider cutting to 25 reps or lifting the bar from an elevated position.  Run fast!

Wellness Living Note:  After a recent update to our Wellness Living software, you may notice a “Class Price $20” when you go to register for a class.  It is just a descriptor of the class and you will not be charged $20 by clicking complete!

Community Note:  Happy Birthday Joe S!


Football WOD – Apr 28, 2019

Congrats to Dan and Dave who took 1st place at the Apex Spring Fever competition on Saturday!

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

  • Burpees over a bar
  • Push jerks (155/95#, NTE 70%)
  • Chest to bar pull ups

WOD Notes:  Anyone with shoulder issues should scale the push jerks to dumbbell strict presses or push presses at lighter weight or power cleans if you want to avoid going overhead at all. Compare to 170418.

Community Notes: Bring a friend to Community Yoga at 11:15am!

Daily WOD – Apr 26, 2019

Alternating EMOM for 30 minutes of:

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

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

Daily WOD – Apr 25, 2019

 Complete for time:

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

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


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

Daily WOD – Apr 24, 2019

Shawn F. ripping through doubles!

Complete 10 rounds for time of:

  • 5 pull ups
  • 10 push ups

Complete 10-100 DU after each round.

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

Community Notes:  Happy Birthday Jess V!

Daily WOD – Apr 22, 2019

Jesse Sy getting jacked!

Partner Interval 16 rounds for time of:

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

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

Community Notes:  Happy Birthday Andrew and Josh!

Football WOD – Apr 21, 2019



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

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

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

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

Daily WOD – Apr 20, 2019

Amanda staying focused!


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


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

WOD Notes:  Compare 1RM shoulder press to 181029.

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

Daily WOD – Apr 19, 2019

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

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


AMRAP in 20 minutes of: 

  • 3 cleans (AHAP)
  • 2 rope climbs

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

Daily WOD – Apr 18, 2019

Welcome Steph!

With a partner complete 5 rounds for time of:

  • 1000m row
  • 30 toes to bar

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

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


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

Daily WOD – Apr 16, 2019

Sage and Nik crushing shuttle runs!

Complete 3 rounds for time of:

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

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

Daily WOD – Apr 15, 2019

Curtis locking out a barbell!

AMRAP in 15 minutes of the ascending ladder:

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

Continue adding reps until the 15 minutes is up.

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

Football WOD – Apr 14, 2019

Welcome Joe D!

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

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

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

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

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

Open Gym – April 11, 2019

Kyle standing up a heavy front squat!

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


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

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

Community Notes: Happy birthday Alex W!

2019 Summer Teen Program Registration!

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

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

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

What:  The two goals of the program are:

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

Cost: The program will be $350.

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


Daily WOD – Apr 10, 2019

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

“The Chief”

Max rounds in 3 minutes of:

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

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

WOD Notes:  Compare to 170313.

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

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

Community Notes:  Happy Birthday to John and Chris S!

Daily WOD – Apr 9, 2019

Congrats to Smith on his first ring muscle up!

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


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

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

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

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

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

Daily WOD – Apr 8, 2019

Complete for time:

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

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

Community Notes:  Happy Birthday to Zane and Coach Dave!

Daily WOD – Apr 6, 2019

Mel getting under a clean!

Sumo Deadlift 3-3-3-3-3


Atlas stone shouldering practice.

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

Daily WOD – Apr 5, 2019

Congrats to our newest 1 year members Craig and Stacey!

Complete for time:

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

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

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