Daily WOD – Mar 31, 2020

At Home Workout #18

Warm Up


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

Then complete 3 rounds of:

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

Workout of the Day

Complete 7 rounds for time of: 

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

Cash Out

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

Cool Down

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

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

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

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

Daily WOD – Dec 29, 2019

Coach Dave coming out of an OHS!

Complete 21-18-15-12-9-6-3 reps for time of:

  • Push presses (95/65#)
  • Box jumps (24/20″

WOD Notes: Pick a weight that allows you to do the first round of 21 push presses in no more than 2 sets.

Schedule Note:  We’ve added an 8:00 am class tomorrow. (Thank you Coach Kehl!) As usual on weekends, the $10 late cancel/no show fee is in effect.

Daily WOD – Dec 28, 2019

** 10:30am class added due to demand. Claim your spot in Wellness Living! **

Ryan A

Complete 4 rounds for time of: 

  • 75 double unders
  • 15 deadlifts (225/155#)
  • 15 chest-to-bar pull-ups

WOD Notes: Pick scales that allow you to complete each movement in 1-2 sets (for round 1). We’ll have a 25 minute time cap, so don’t get stuck on any one movement for more than 2 minutes.

50k Challenge Notes: For those signed up for our 50k rowing challenge, you have 4 days left to finish! Congrats to the 28 athletes who have finished so far… we’ll post a full list of names at the end of the challenge!

Community Notes: Happy birthday Bob Kr!

Daily WOD – Dec 26, 2019

Welcome Brian G!

Back Squat 6×3 (80-85% 1RM)


  • 50 glute bridges (50/35# wreckbag)
  • 10R/10L single leg box jumps 

WOD Notes:  Try to go unbroken on the glute bridges.  The single leg box jumps should take off from one foot and land on the same foot.  For many this means jumping to plates rather than boxes.

Schedule Notes:  Today will be a modified schedule with classes at 6:15, 8:30, 9:30 and 4:00.  The late cancel policy is in effect. There will be a $10 charge if you cancel less than 60 minutes before class (or if you don’t show).

Daily WOD – Dec 24, 2019

Coach Kehl getting tall mid snatch!


Complete for time:

  • 2000m run
  • 22 wallballs (30/20# to 10/9′)
  • 22 muscle ups
  • 22 wallballs (30/20# to 10/9′)
  • 22 power cleans (185/115#)
  • 22 wallballs (30/20# to 10/9′)
  • 2000m run

WOD Notes: This is a hero WOD, and it’s a doozy! There will be a 30 minute cap to get out the door for the second run.  For a shorter version of this workout, you can scale the run to 800m, sub pull-ups for muscle-ups, and/or pick more “typical” wall ball and power clean weights.  If you finish early, please do not clean up your equipment until the last person finishes (at least the indoor movements). Help cheer them on! Compare to 181227.

Schedule Notes: Classes today are at 6:15am, 8:00am, 9:30am, and 4:00pm and are scheduled for 75 minutes to accommodate athletes attacking the full version of the WOD. We raised the class cap for the morning classes, due to demand, which means two very important things:

  1. The late cancel policy is in effect. There will be a $10 charge if you cancel less than 60 minutes before class (or if you don’t show). Please withdraw your name now if you’re not 100% committed to attending.
  2. Do not show up for class if you don’t have a reserved spot. Our coaches will not be able to accommodate any extra athletes.

Thank you for your understanding, and a huge thanks to Coach Dave, Coach Tanya, and Coach Heather for opening up the gym on Christmas Eve!

Daily WOD – Dec 23, 2019

Jason V – 3:23
Steve M – 2:52:02 (PR!)
Dave – 2:55:30
Amanda – 3:14:09 (PR!)
Murray – 3:29:26


Complete for time:

  • 1000m row
  • 80 air squats
  • 60 sit ups
  • 40 push ups
  • 20 pull ups

Schedule Notes: Class times tomorrow are 5:15am, 6:15am, 8:30am, 9:30am, 4:00pm, 5:00pm, and 6:00pm. (There is no 7:00pm.) As a reminder, we have several schedule changes over the next 2 weeks; check out our holiday schedule here. Please remember that advance registration is required for all classes. Thank you!

Community Notes: Happy birthday Rocco and Chris M!

Daily WOD – Dec 22, 2019

Congrats to the December 1 year members!

Complete 6 rounds for time of:

  • 32 double unders
  • 8 toes to bar
  • 8 Russian KBS (AHAP)
  • 8 push ups

WOD Notes:  AHAP (as heavy as possible) means choose a weight that is very challenging but it should not impact your footing or cause instability as you swing.  There will be a 20 minute cap.

Community Notes:  Thank you to everyone who came out to Row-a-Thon on Friday night and helped get the marathoners to their end point.  Congrats to Steve M, Murray, Amanda, Boelker, and Jason V who all successfully finished a 42, 195m row!  Pics to come tomorrow.

Community Notes:  Happy Birthday Sean G!

Daily WOD – Dec 21, 2019

“12 Days of ICA”

  • Day 1 = 1 x 200m run
  • Day 2 = 2 deadlifts (225/155#)
  • Day 3 = 3 box jumps (30/24″)
  • Day 4 = 4 push ups (men clapping)
  • Day 5 = 5 second L-sit hold
  • Day 6 = 6 wallballs (20/14# to 10/9′)
  • Day 7 = 7 KB swings (53/35#)
  • Day 8 = 8 KB SDHP (53/35#)
  • Day 9 = 9 burpees
  • Day 10 = 10 walking lunges
  • Day 11 = 11 knees to elbows
  • Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:

  1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1  (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.  Compare to 181222.
  2. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. The gym will open up at 7:00am.
  3. The gym will be set up in stations, and everyone will share equipment. Ask a coach or experienced athlete if you have questions about a movement or what weight/scale you should be doing.
  4. If you’re not up for an hour-long WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
  5. Wear your most festive holiday outfits and ugly sweaters!!!!

Daily WOD – Dec 20, 2019

Carver crushing some KB swings!

Sumo Deadlift 5×5 (80% 1RM)


  • 20R/20L pistols (as difficult as possible)
  • 20 wallballs (as heavy as possible)

WOD Notes:  Anyone looking to make pistols more difficult (what?) can try adding weight or holding something (pvc) overhead.  For wallballs, let’s see if any ladies can hit 20 in a row with the 20# ball.  Maybe the 50# slam ball for some guys?  We’ll see…

Row-A-Thon Notes:  Reminder that our row-a-thon is from 6:00 pm to 10:00 pm.  For details, check out Monday’s post HERE.  Feel free to BYO adult and non-adult beverages.

Daily WOD – Dec 19, 2019

Thank you for your generosity ICA! We are blown away, once again! In addition to the gifts shown above, each family will receive over $300 in gift cards. We are so excited to drop these gifts off tomorrow!


With a partner complete AMRAP in 18 minutes of:

  • 15 burpee box jumps (24/20″)
  • 10 power snatches (135/95#)

Schedule Notes:

  1. The annual ICA in-house power meet will be held on Saturday, Feb 29!  We’ve changed the structure of the event (2-3 longer classes in lieu of 1 super long meet), but the basic idea is still there: find your 1 rep max back squat, bench press and deadlift.  More details to come.
  2. The annual Valentine’s WOD will be held on Saturday February 8. All ICA members are welcome to bring a partner to complete the workout with them! The WOD will be beginner friendly.

Daily WOD – Dec 17, 2019

Mullaney knocking out some KBS!

Power Clean 1-1-1-1-1-1


3×3 clean pulls (70% 1RM)

3×3 high hang power cleans (70% 1RM)

WOD Notes:  Compare power clean to 181128.

Blog Note: Did you know you can subscribe to our blog, so the posts will be emailed to you each night at 10pm? To sign up, scroll to the bottom of the right-hand column and enter your email address. You’ll never miss a blog post again!

Daily WOD – Dec 16, 2019

Dominika lining up for a snatch!

Complete 5 rounds for time of:

  • 25 KB swings (53/35#)
  • 20 wallballs (20/14# to 10/9′)
  • 15 handstand push-ups

WOD Notes: There will be a 25 minute cap for this workout. Your first round should ideally be in the 3-4 minute range; scale accordingly! There are lots of HSPU; they should not take more than 2 minutes/round. Consider cutting to 5 or 10 reps, or try out a decreasing rep scheme (15-12-9-6-3).

Community Notes: This Friday from 6-10pm is our first ever Row-a-thon! The event was inspired by a few of our members who want to attempt a full marathon (42,195 meters) as part of the 50k rowing challenge. We decided to make it a gym-wide event so we can provide company and camaraderie, and give other athletes a chance to tackle some longer distances too. Come on out to socialize, cheer, and/or row as much or as little as you’d like. A few things to highlight:

  • Rowers are first come first serve; please cycle on and off to give others the chance to row
  • Kids are welcome! From 6-7pm we’ll have an obstacle course set up on half of the gym, and from 7-9pm we’ll show “The Polar Express” in the back room. (Bring your pajamas!)
  • ICA members Swetha and Kris will be serving up some delicious Indian food at $10/plate with the proceeds going to charity. Click here for details.
  • Safety note: Long distance rowing can wreak havoc on your hip flexors and low back. If you haven’t been working up in distance, please don’t attempt a crazy long row. A great option would be to pull together a team of 4-8 athletes and tackle a marathon relay style. (Along those lines, Erin Burke is looking for 4-5 teammates – if you’re interested hit her up at a 5pm class or by email at erbur78@yahoo.com.)


Daily WOD – Dec 14, 2019

Sabrina with a solid medball windmill!


Complete 5 rounds for time of:

  • 12 deadlifts (155/105#)
  • 9 hang power cleans (155/105#)
  • 6 push jerks (155/105#)

WOD Notes:  We will run this workout in 2 heats (heat 1 works while heat 2 counts, then switch with a 12 min cap on the workout).  Choose a weight for which there is no fear of failing a rep but is heavy enough to be challenging.  Compare to 181204.

Daily WOD – Dec 11, 2019

Nikki firing through hip pull overs!

Complete 3 rounds of max reps in 1 minute at each station:

  • Shuttle runs
  • Pull ups
  • Lateral box jump overs (24/20″)
  • Slam balls (30/20#)

Rest 30 seconds after each movement.

Adopt-a-Family Notes:  Thank you to everyone who has already purchased (or signed up to purchase) items for our adopted families! Reminder that donations are due 1 week from today on Wednesday, 12/18. Gifts can be dropped off at the table under the loyal member bulletin board. We’ll also put out the donation box to collect cash. Gifts should be unwrapped but labeled with the family member it’s for. For more information, click HERE.

Daily WOD – Dec 7, 2019

Joe and Jenn knocking out hip pull overs!

Complete 3 rounds of:

  • 10 back squats (60% 1RM)
  • 500m row

Rest 3 to 5 minutes between rounds.

WOD Notes:  Pick a weight for the back squats that will allow you to go unbroken for at least the first round.  We’ll record your back squat weight and your time for each row interval.  To get the most out of this workout, each row should be a sprint!

Community Notes:  Happy Birthday Megan V!

Apparel Note: We’re in the process of setting up a new online store through Fully Amped Apparel – the store should be set up soon! In the meantime, we’ve had several requests for a re-print of our OG hoodie, so we’ve put together a group order through Custom Ink that meshes the OG front and our new logo on the back. The order form is open for 1 week only! Last day to order is December 13. Click here to place your order today!

Daily WOD – Dec 6, 2019

Welcome Evan!

“The Bear”

Bear Complex 7-7-7-7-7

WOD Notes:  A bear complex is a barbell progression consisting of  power clean + front squat + push press + back squat + push press (from behind the head). For The Bear, you do SEVEN consecutive bear complexes.

  • You can rest the bar anywhere on your body, but you can not rest the bar on the floor until you complete all 7 times through the sequence. You can only “tap and go.”
  • You can combine the front squat + push press into a thruster. (Same for the back squat + push press.)
  • You can NOT combine the power clean + front squat into a squat clean.
  • Compare to 180219.
Schedule Notes: From December 20 through January 1 there are several schedule modifications due to the holidays. Wellness Living is our official schedule and has been updated to reflect all changes. For a quick reference, check out this pdf

Daily WOD – Dec 5, 2019

Tiago with a solid windmill!


AMRAP in 20 minutes of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD Notes: This is a CrossFit benchmark that comes around once a year.  It was first programmed by Glassman in 2005 and has become one of the classic CrossFit WODs. Generally beginners will complete 12-13 rounds, intermediate athletes 13-17 rounds, advanced 18-22 rounds, and elite athletes 23+ rounds. Hold yourself to strict standards so you can meaningfully compare your results from year to year! The “Rx” standard requires chin-over-bar on every pull-up, chest-to-floor on every push-up, and hip-below-knees on every air squat. If you can’t meet those standards, no problem! Just be sure to pick a scale that’s measurable and repeatable, and accurately record what you did. Compare to 181114.

Daily WOD – Dec 4, 2019

Complete for time:

  • 50/40 cal row
  • 50 double unders
  • 50 deadlifts (135/95#)
  • 50 double unders
  • 50R 1-arm Russian KBS (53/35#)
  • 50 double unders
  • 50L 1-arm Russian KBS (53/35#)
  • 50 double unders

Row Challenge Notes:  We are 5 days into the challenge with exactly 4 weeks to go.  On Friday, Dec 20 we’re hosting a row-a-thon from 6:00 to 10:00 pm and all are invited.  A few athletes will attempt a full marathon while others simply hope to knock off a chunk of meters.  Sign up in Wellness Living if you plan to attend.  Rowers will be available first come, first serve.  If you’re on the fence for the challenge, sign up on this spreadsheet and start logging your meters!


Rate Change Announcement

Membership Rates

As many of you know, we’ve made a lot of upgrades to the gym over the last 3 years, but our membership rates haven’t increased since February 1, 2017. Some of the biggest gym improvements have included:

  • Moving to our current location – complete with parking, bathrooms, a shower, heat, and A/C!
  • Adding several new class times – including 5:15, 6:15, and 9:30am classes every weekday; free Community Yoga on Sundays; and Thursday evening classes.
  • Lots of new equipment – more than doubling our fleet of rowers, extending our pull up rig, and purchasing an InBody body composition analyzer.

On January 1, 2020, we will be enacting a small price increase. Your January payment will reflect these new rates:

Unlimited Classes – Monthly Rates

Single membership – $160

Additional family members – $100

2 Classes/Week  – Monthly Rates

Single membership – $120

Additional family members – $75

A few notes and reminders:

  • The 2x/week membership is tracked as 9 classes/month, to provide flexilibity in scheduling and using your classes. However, unused classes do not roll over from month-to-month.
  • The discounted family rate is available to families/couples who share a home address.
  • The 10-class punchcard will increase to $170. There is no family discount on punchcards, drop ins, or personal training.
  • Our Thursday 6:oo-8:00pm Open Gym and Sunday 11:15am Yoga are FREE for all ICA members and your friends/guests.

We continually strive to be the best gym around, and your feedback helps us improve! Please reach out to us with any questions or concerns you may have. Thank you!

Daily WOD – Dec 2, 2019

Alex W. firing through wallballs!

AMRAP in 15 minutes of:

  • 5 push jerks (155/105#)
  • 7 box jumps (30/24″)

WOD Notes:  Choose a weight for push jerks that will allow you to go unbroken for 3 to 5 rounds.  If you love jumping, feel free to increase the height of the box!

Community Notes:  Happy Birthday Frank W. and Kerri!

Community Notes: We are excited to share 2 coaching announcements with you! First, we have selected Nikki K as ICA’s next Coaching Intern! Over the next several months Nikki will shadow our coaches at various class times and take on increasing responsibility in preparation for a future coaching role. Second, we are incredibly excited to share that Ricky has accepted a full-time coaching position with us! Starting in the new year, you’ll see a lot more of Ricky as he takes on additional class times and personal training clients. Please join us in congratulating both Nikki and Ricky on their new roles at ICA.

Daily WOD – Dec 1, 2019

United Mettle knee sleeve sale, see details below!

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

  • Front squats (115/75#)
  • Toes to bar
  • Burpees

20 minute cap.

United Mettle Note:  Our in house pro shop is selling Rehband knee sleeves, buy one get one 50% off, through 12/6.  Purchase at ICA using the kiosk and code BFKNEES or online HERE.  While supplies last!

Schedule Notes: Coach Dave will be opening the gym tomorrow (Sunday) at 8:00am for Rowvember and independent mobility. For those participating in Rowvember, we linked the rowing log to the right hand side of the blog under the “Upcoming Events” section. 31 days left!

Daily WOD – Nov 29, 2019

Keith knocking out a row!

Complete for max reps:

  • Tabata one-arm dumbbell snatch (50/35#)
  • Tabata row (cal)
  • Tabata slam ball (30/20#)
  • Tabata Russian twists (25/15#, L+R=1)

1 minute transition between Tabatas.

WOD Notes: Each Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest (4 minutes total). Athletes will start at different stations, complete all 8 rounds at that station, then rotate to the next station on the list. The DB snatch should alternate arms each interval.

Rowing Challenge Notes: In case you missed it earlier in the week, tomorrow 11/29 starts our 50k rowing challenge! The goal is row 50,000 meters between Nov. 29 and Dec. 31.  If you want to participate, add your name to this spreadsheet by December 1 and track your meters daily. ICA honor code! A few notes/rules:

  • Meters rowed as part of a Daily WOD don’t count.
  • You can substitute ski-erg or airbike, but airbike meters count for 1/3 distance (i.e., 3000m on the bike counts as 1000m towards the challenge).
  • Anyone who completes the challenge will get a sweet sticker (like last year, but better)!
  • To minimize distractions, please row in the back room or behind the wooden wall if you’re rowing while a class is occuring. Thank you!

Schedule Notes: Tomorrow we have classes at 6:15am, 8:30am, 9:30am, 4:00pm, and 5:00pm. We increased class caps for the morning classes, so please only show up if you have a registered spot. If morning classes fill, there are plenty of openings in the afternoon. Thank you!

Daily WOD – Nov 28, 2019

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 ring muscle ups
  • 10 hang power cleans (155/105#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders


“The Firebird Express”

Complete 5 rounds for time of:

  • 400m run
  • 10 pull ups
  • 10 hang power cleans (115/75#)
  • 10 wall balls (20/14# to 10/9′)
  • 20 double unders

WOD Notes:  This is our “House WOD” and an annual Thanksgiving tradition. Compare to 111126, 121111131128, 141127 151126161124, and 171123 (we’re working on finding the results from 2018, which may have been lost when we updated our website… sorry!) The sub for muscle ups is 2x push ups and pull ups (i.e., 10 pull-ups and 10 push-ups each round.) The Firebird generally takes 40-50 minutes to complete, so if you’re looking for something in the 20-30 minute range, consider “The Firebird Express.”

Logistics and Schedule Notes: There is no coach-led warm up tomorrow. Athletes should arrive 20-30 minutes before your scheduled heat time to warm up, mobilize, and get ready to WOD! We’ll have several coaches on hand and lots of experienced athletes, so new members please ask for help if you need it! We’ll have barbells pre-set to various weights from 35# to 155# which will be shared by everyone. Wall balls are also communal.  Generally each athlete will set aside their own jump rope – if you are using a house rope please put it back when you are done. The gym will open at 6:30am and close at 10:30am – please finish your workout by 10:20 so we can close up on time and get to our Thanksgiving festivities!

P3 Nutrition Notes: There are still several “Grab and Go” meals in the back fridge. Breakfasts are $6 and regular meals are $10. Please help yourself and Venmo your payment to Chris Drumheller at @p3nutrition.

2019 Holiday Adopt-a-Family

With Thanksgiving around the corner, what better time to kick off one of our favorite ICA traditions…

ICA’s 7th Annual Adopt-a Family!

Every year our ICA family gives thanks by adopting families in need from the Phoenixville community. This year Orion Communities has matched us with two local families. We have the chance make their holiday wishes come true!!

Participation is completely optional/voluntary. If you are interested, there are several ways you can help:

  1. Purchase gifts directly off the families’ wish lists. The lists are linked HERE and will also be posted at the gym. Please write your name next to an item if you plan on purchasing it, to avoid duplicates.
  2. Buy gift cards that we will pass along to the families (especially Walmart, Target, Wawa, and Giant cards)
  3. Provide cash/check donations (which we will convert to gift cards for the family).

Donations must be dropped off at ICA by Wednesday December 18! 

We appreciate any and all donations. We have so much to be thankful for, and we look forward to sharing our blessings with those in need this holiday season. Thank you!!!

Daily WOD – Nov 27, 2019

**UPDATE: Due to demand, we’ve added an 8:30am class to today’s schedule. 

EQ and Liz working on banded good mornings!

Complete 21-18-15-12-9-6-3 reps for time of:

  • KB swings (53/35#)
  • Box jumps (24/20″)

WOD Notes:  If you have family coming into town, this workout is beginner friendly (Thursday’s, no so much).  Give us a heads up if you plan to bring a guest!

Daily WOD – Nov 26, 2019

Haven reaching the top of the rope for the first time!

Back Squat 5-5-5-5-5


3×20 glute bridges (40% of 5RM back squat)

WOD Notes: Compare to 181003.

Community Notes:  Happy Birthday Dan T!

Schedule Notes: Important schedule changes for this week:

  • Wednesday – We “uncancelled” the 6pm and 7pm, so Wednesday is now a normal schedule. The Wednesday WOD is guest friendly, so let us know if you have friends or family in town who want to join in the fun!
  • Thursday – We are open from 6:30am-10:30am with heats of “The Firebird” every 30 minutes. We opened some additional spots in each heat and also added a 7:00am heat.  Check out the WOD here and reserve your spot ASAP!
  • Friday – 5:15am class is cancelled, but there’s a bonus 8:30am class. All evening classes are on at this time, but we will cancel the 6pm if no one signs up by Thursday night. Please reserve your spot if you plan to attend!

P3 Nutrition Notes: Our new meal provider offers a convenient “Grab & Go” service. Each week they deliver a handful of extra meals to our fridge that are offered first-come first-serve. The meals are $10 each, and you simply Venmo the money to @P3-Nutrition. There are 10 meals available this week; don’t let them go to waste! If you have any questions please contact P3 at info@p3nutrition.kitchen.

Daily WOD – Nov 25, 2019

The Battle on Bridge II crew! Congrats to the the competitors and thank you to all the volunteers!

With a 15 minute running clock, complete a round every 90 seconds of:  

  • 3 power snatches (135/95#)
  • 12 burpees 

WOD Notes: Choose a scale for the snatch (weight) and burpees (number of reps) so each round takes  about 60 seconds, leaving 30 seconds to rest. If you get to a point where you can’t complete the round in 90 seconds, the workout turns into an AMRAP (as many rounds as possible), with no built in rest. Score is total number of rounds + reps completed. Anyone with shoulder mobility limitations should sub 3R/3L DB snatches.

ROW-vember Notes: Many of you remember last year’s ROWvember challenge, where we asked our members to row 30,000 meters during the month of November. This year, we’ve upped the ante. This year’s challenge is to row 50,000 meters between Nov 29 and Dec 31! If you want to participate, add your name to this spreadsheet and track your meters daily. ICA honor code! A few notes/rules:

  • Meters rowed as part of a Daily WOD (or an in-class warm up) don’t count!
  • You can substitute ski-erg or airbike, but airbike meters count for 1/3 distance (i.e., 3000m on the bike counts as 1000m towards the challenge).
  • Anyone who completes the challenge will get another sweet sticker (like last year, but better)!
  • To minimize distractions, please row in the back room or behind the wooden wall if you’re rowing while a class is occuring. Thank you!

Battle on Bridge – Nov 23, 2019

Good luck to everyone participating in the Battle on Bridge Street II!  Anyone not competing is encouraged to come on out, cheer for some ICAers, and make friends with our guests from other local gyms. Our primary parking lot will be closed, but there is parking on the other side of the building and in the apartments across Bridge St.

All classes are cancelled due to the event, but here is an at-home workout to help you get your CrossFit fix! Post your results to comments! Kids and spouses are encouraged to join in, too!

Complete 5 rounds of:

  • 45 seconds – burpee for max reps
  • 15 seconds – rest
  • 45 seconds – plank hold
  • 15 seconds – rest
  • 45 seconds – squat hold (just below parallel)
  • 15 seconds – rest

Post two numbers – your highest and lowest rounds of burpees!

Daily WOD – Nov 22, 2019

Lombardi dropping under a power clean!

Sumo Deadlift 5×3 (85%)


5 x 5R/5L weighted box steps ups (as heavy as possible)

WOD Notes: If you’re competing in the Battle on Bridge Street competition this weekend, consider knocking out 5×3 at 60% then spending the rest of the stretching and mobilizing.

Schedule Notes: Reminder #346 that there are no classes this Saturday due to the Battle on Bridge! If you plan to attend class on Sunday, please sign up ASAP so we can ensure we have enough spots for everyone. Thank you!

Daily WOD – Nov 21, 2019

Jason V. ripping through wallballs!

AMRAP in 20 minutes of:

  • 5 hip pull overs
  • 15 Russian KBS (70/53#)
  • 30 ft handstand walk

WOD Notes:  There are some scaled versions of a hip pull over (starting from a box, skin the cats on rings) but one non-inverted option will be 5 strict pull ups plus 5 toes to post.  The sub for handstand walks will be either a 20 second handstand hold or 3 wall climbs.

P3 Nutrition Notes: Friendly reminder that P3 Nutrition is now delivering to ICA! Orders are due by Thursday at midnight for Sunday morning pick up at ICA. You can get 20% off your first order with code “ironcross20.” Contact P3 with questions at info@p3nutrition.kitchen!

Daily WOD – Nov 20, 2019

Welcome Bob Kr!


Complete for time:

  • 150 wallballs (20/14# to 10/9′)

WOD Notes:  What will your strategy be for Karen?  Ten sets of 15, tabata style, I hear that if you do 20 every minute, it doesn’t even make you tired…   Compare to 190427.

Schedule Notes:  Just a reminder that there are no classes this Saturday due to Battle on Bridge.  If you plan to attend class on Sunday, please register ASAP – if classes fill we can add an 8 am.

Daily WOD – Nov 16, 2019

Kelly G getting scap-jacked!

Complete 10 rounds for time of:

  • 5 strict chest-to-bar pull-ups
  • 10R/10L dumbbell “X” movement (see below)
  • 15 sit ups

The dumbbell movements for each round are:

  1. Rounds 1 and 6 – Push presses (50/35#)
  2. Rounds 2 and 7 – Squat cleans (50/35#)
  3. Rounds 3 and 8 – Power snatches (50/35#)
  4. Rounds 4 and 9 – Thrusters (50/35#)
  5. Rounds 5 and 10 – Push-up to row (50/35#)

WOD Notes: This is a long workout! Pick a DB weight that allows you to keep moving. The scale for strict C2B PU is, in order: chin-over-bar pull-ups, banded C2B, banded chin-over-bar, or ring rows with a 2 second hold at the top (hands touching chest).

Community Note: Reminder that P3 Nutrition will be at ICA tomorrow from 8:00-9:30am so you can learn about their food service, sample some food, and ask questions!


Daily WOD – Nov 14, 2019

Andrea rowing hard!

Partner Interval AMRAP in 17 minutes of:

  • 8R/8L KB snatches (53/35#)
  • 20 yd OH walking lunges (53/35#)

Both partners complete 5 burpees at the start of each round.

WOD Notes: In a partner interval workout, you work hard and fast for a round, then you rest while your partner completes a round. Continue alternating rounds until the 17 minutes expires. A big difference in today’s WOD is that each round starts with BOTH partners completing 5 burpees (sub = slam balls). Your score is the total number of rounds completed as a team. Athletes who are uncomfortable with KB snatches can complete DB snatches instead.

Nutrition Notes: P3 Nutrition will make their first delivery to ICA this Sunday. Orders are due by Thursday night. For more information or to place an order, check out their website HERE.

Schedule Notes: We have several schedule changes over the next few weeks; please mark your calendars!

  • Sat. 11/23 – No classes due to the Battle on Bridge Street competition. Come on out to spectate and cheer!
  • Wed. 11/27 – No 6pm or 7pm classes.
  • Thu. 11/28 – We’ll be open from 7:00-10:30am for “The Firebird,” kicking off a heat every 30 minutes. Reserve your heat time in Wellness Living. Click HERE to see the WOD.
  • Fri. 11/29  – No 5:15am class. Bonus 8:30am class. 6:00pm is tentatively on… please sign up early if you plan to attend to ensure it stays on the schedule!

Daily WOD – Nov 12, 2019

Welcome Melissa!

Box Squat 7×2 (80% 1RM)


3×30 banded good mornings

Community Note 1:  Happy Birthday Allison!

Community Note 2: Adam Smith will be doing holiday photo sessions again this year to raise money for Phoenixville Area Community Services (PACS).  Sessions will take place Sunday, Nov 24 (Rain date: Dec 1) from 11:00 am to 5pm in Valley Forge Park.  $50 suggested donation.  100% of the money raised is donated to PACS, and Merck will match every dollar donated.  Edited photos will be delivered to you digitally and are yours to print, post or share as you like.  Sign up sheet will be on the desk starting Tuesday night.

Community Note 3: This Sunday at 1 pm several ICA ladies are getting together for brunch at Root Down.  All are welcome.  Link to Evite here.

Community Note 4: We are excited to announce that P3 Nutrition will begin delivering meals to ICA this week! They are a local company and several of our athletes have tried the P3 meals and given them rave reviews. Place your order no later than Thursday for pick up Sunday morning. P3 will have reps on site this Saturday from 8:00 to 9:30 am so you can sample food and ask questions.  To place an order or learn more, link to their website here.


Daily WOD – Nov 9, 2019

Whole lot of fitness going on!

Build to a 1 rep max of the following complex:

  • Power clean + hang power clean + hang clean

WOD Notes:  A barbell complex refers to completing a series of movements without putting the bar down.  In this case, you can rest in the hang position but you may not put the bar on the floor during the set.  Work your way up to something that is heavy but that doesn’t break down your weakest of the 3 movements.

Daily WOD – Nov 8, 2019


  • 40 ring muscle ups
  • 80 calorie row
  • 120 wall balls (20/14# to 10/9′)

Complete the movements in any order. 20 minute time cap.

WOD Notes:  For anyone not registered for the Open, the sub for ring muscle ups will be 80 pull ups. (For those in the Open, the official scale is 40 pull ups and 14/10# wall balls.) You can break up the reps any way you want! One suggestion would be:

  • 8 rounds of: 5 MU (10 PU), 10 calorie row, and 15 wall balls, or
  • 5 rounds of: 4 MU (16 PU), 16 cal row, 4 MU, 24 wall balls.

If you are officially registered for the Open, be sure to check out the workout description and scales HERE. One standard worth noting is the rower must be reset to “0” before each rowing interval.

Schedule Notes: We’ll have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” where we’ll run heats of the WOD every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!

Open Celebration: After the final heat, we’ll celebrate the end of the 2020 Open with a “stink and drink” at ICA! We’ve ordered up 10 lbs of hot wings; please stick around and help us eat them!!! BYO adult beverages and any food/snacks to share.

Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our kick-ass 55+ age group athletes: Erik, Jeff, John C. If anyone else wants to join in we can take a few athletes from other age groups!

Daily WOD – Nov 7, 2019

…just trying to be Betsy when I grow up.

Complete 3 rounds, starting a new movement every 3 minutes of:

  • 500/400m row
  • 30 burpees
  • 20x10yd shuttle run

Open Notes:  The last week of the Open is here!  Come out to the gym around 5:45 on Friday to watch our final headliner heat of our 55+ age athletes.  Stick around afterward for some wings and fun.  BYO snacks and beverages.

Daily WOD – Nov 6, 2019


Heather landing a power snatch!

Complete a 12 minute death by overhead squats (95/65#), starting from 3.  Each minute begins with a set of 25 double unders.

WOD Notes:  In the first minute, you’ll complete 25 double unders and 3 OHS.  In the second minute, 25 double unders, 4 OHS, then 25 and 5 OHS and so on until the final round of 25 double unders, 14 OHS.   Anyone newer to OHS can start with 1 OHS rather than 3, or sub front squats at a slightly heavier weight. Whenever you hit a minute when you can’t complete the prescribed number of OHS, start over at 3 OHS the next minute. Your score is the highest round you successfully complete.


Daily WOD – Nov 5, 2019

Sillup firing through HSPU!

Deadlift 5×3 (80% 1RM)


3x10R/10L split squats with DBs

Open Notes:  This week’s headliner heat is the one we’ve all been waiting for, the 55+ age group athletes!  If you fit in that category, email us to reserve your spot in the heat on Friday evening.  To celebrate the last week of the open, we’re planning an informal “stink n’ drink” for after the headliner heat.  We’ve ordered up 10 pounds of hot wings.  BYO adult beverages and snacks to share.  We hope to see you all there!

Daily WOD – Nov 4, 2019

Dan R. flying through bar facing burpees!

Complete 3 rounds for time of:

  • 15 strict pull ups
  • 30 push ups
  • 45 squats
  • 800m run

WOD Notes:  A good way to scale this would be to break the movements into 3 rounds of 5/10/15 rather than going through in order.

Battle on Bridge Notes:  The Battle on Bridge Street is officially sold out!  What we need now is volunteers to help the event run smoothly on Saturday, Nov 23.  If you are available to help out, you can register here.  Volunteers get BBQ, a sick high five and a whole lot of gratitude!

Community Notes:  Happy Birthday Betsy!

Daily WOD – Nov 2, 2019

Thanks to Kirsten and Swetha for painting our “bed!”

Bench Press 2-2-2-2-2


EMOM for 5 minutes of 3 bar muscle ups.

WOD Notes:  We’re betting on bar muscle ups making an appearance in 20.5, so here’s a chance to work on them! If you don’t have BMU yet, you can try jumping or banded or work on overhand strict pull ups.

Bed Race Notes: This afternoon ICA is making our debut appearance at the Phoenixville Bed Races! The event is a single elimination tournament running from 12:00 to approx 1:30pm. Come on out in your ICA gear to support our team! The event raises awareness and money for three local charities serving the homeless and at-risk individuals in our community: Ann’s Heart, Good Samaritan Services, and Phoenixville Women’s Outreach. Donations are appreciated and will count towards our total through 11am – link HERE!

Community Notes: Happy birthday Faith!

Daily WOD – Nov 1, 2019


  • 30 box jumps (24/20″)
  • 15 clean and jerks (95/65#)
  • 30 box jumps 
  • 15 clean and jerks (135/85#)
  • 30 box jumps
  • 10 clean and jerks (185/115#)
  • 30 single-leg squats
  • 10 clean and jerks (225/145#)
  • 30 single-leg squats
  • 5 clean and jerks (275/175#)
  • 30 single-leg squats
  • 5 clean and jerks (315/205#)

Anyone not registered for the Open is strongly encouraged to complete this modified version of the workout:

AMRAP in 15 minutes of:

  • 30 box jumps (24/20″)
  • 10 clean & jerks (135/95#)

WOD Notes:  We’ll need at least half of the athletes in each class to complete the modified 15 minute AMRAP instead of the official version of 20.4. Those athletes will be in the first heat and won’t have counters. Anyone who registered for the Open, or experienced athletes who want to take a crack at the official version of 20.4, will be in the 2nd heat, so you can have extra time to warm up and work up to heavy C&Js.  If you are officially registered for the Open, be sure to check out the workout description, standards, and scales HERE

Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!

Headliner Heat: The headliner heat will kick off around 6:00pm and will feature 45-54 year age group athletes: Franco, Steve K, EQ, Vollmer, Ceil, Sigal and Tim. Come on out to cheer them on!

Daily WOD – Oct 31, 2019

Alex W. hitting some thrusters!

Complete 3 rounds, each for time of:

  • 10 hang power cleans (185/125#)
  • 400m run (rainy day sub: 500/400m row)

Start a new round every 5 minutes.

WOD Notes:  Choose a weight for the hang power cleans that will allow you to get the first round done in 1 or 2 sets.  Run the 400s hard!

Bed Race Notes:  Some people are gathering tonight after classes and during open gym to help decorate/paint the bed.  If you fancy yourself an artist, come on in!

Open Notes:  We still need some headliners in the 45-54 age group for this Friday at 6:00 pm!  You don’t need to be signed up formally in the open to be in the heat, just ready to have some fun and workout pretty hard.


Daily WOD – Oct 30, 2019

Jesse St working through some HSPU!

Complete 3 rounds of 90 seconds of work followed by 30 seconds of rest of:

  • Row ( 1 cal = 1 rep)
  • Inverted burpees
  • Wreckbag walking lunges (50/35#)
  • Sit ups

WOD Notes:  What is an inverted burpee?  Check it out here.  If you are not able to get to your feet, going from a mat or holding a wallball will help you to do so more readily.

Community Notes:  Happy Birthday Mel!

Open Notes:  We need volunteers for this Friday’s headliner heat!  This week it is athletes aged 45-54.  If you are in that age range and are interested in being in the 6:00 pm heat this Friday, please shoot us an email!

Bed Race Notes:  The ICA bed for the bed races is almost set!  What we have so far is a very, VERY brave driver in Morgan, some well trained pushers, and a sweet race bed with a pull up bar.  What we need is some pizzaz.  If anyone is interested in or has the time we could use some help painting and decorating the bed in the coming days.  We’ll have paint at the gym as of the 9:30 am class tomorrow!

Daily WOD – Oct 28, 2019

“CrossFit Total”

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

WOD Notes: This is an annual benchmark and an opportunity to cross off some 2019 goals! After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 181029. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

Nutrition Challenge Notes: The results are in, and we are thrilled to announce the winners of our 2019 Fall Nutrition Challenge! First though, we want to give one last congratulations to everyone who participated in the challenge; we wish we could have picked more than 3 winners because there were so many awesome performances. But the following three athletes really stood out, so without further ado:

  • Beginner – Diana G followed Level 1 (Eat Real Food) for the 6 week challenge. Her performance test improved across the board, going from 4 to 6 strict pull ups and PR’ing her row. Outside of ICA, she ran a 5k and cut 3 minutes off her previous PR! Diana’s before-and-after InBody test showed an overall loss of 3% body fat.
  • Advanced – Tobin followed Level 1 (Eat Real Food) for the 6 week challenge. Despite being a 4-year member, this was her first nutrition challenge, and she jumped in full force. Her performance test improved across the board, cutting nearly a minute off her metcon time. She dropped 9 pounds of bodyfat, while gaining muscle, for a net 6% decrease in body fat percentage!
  • Spirit – Kirsten followed Level 2 (Weigh and Measure). Despite being new to ICA, Kirsten came into the challenge with lots of nutrition knowledge and prior experience with the “if it fits your macros” diet. For the challenge, we increased Kirsten’s overall calories, but her committment to eating only high quality, real foods resulted in her shaving 2:20 off her metcon and losing 15 pounds overall. During the challenge Kirsten also PR’ed several lifts including her deadlift and clean.

As the Advanced and Beginner winners, Diana and Tobin will get $50 gift cards to Kettlebell Kitchen, and Kirsten will receive a beautiful gift basket donated by Kimberton Whole Foods. Please join us in congratulating them on a job well done!

Daily WOD – Oct 27, 2019

Frank – one of our bed pushers for next Saturday!

Take 10 minutes to find your max 1-arm dumbbell split snatch (left & right)


Complete 5 rounds for max reps of:

  • 40 seconds dumbbell power snatch – right arm (50/35#)
  • 20 seconds rest
  • 40 seconds dumbbell power snatch – left arm (50/35#)
  • 20 seconds rest
  • 40 seconds burpees
  • 20 seconds rest

WOD Notes: Pick a weight for the metcon that allows you to work for 40 seconds unbroken for the first 1-2 rounds.

Schedule Notes: Reminder that we are doing the CrossFit Total in class on Monday. Come in costume to guarantee a PR and your pic on the blog!

Daily WOD – Oct 26, 2019

Join us in congratulating Whitney on the birth of Crawford Robert McClintock!

“The Nightmare on Wheatland Street”

Teams of 4 complete for time:

  • 4 x 200m relay run
  • 200 ground to overhead (75/55#)
  • 200 box jumps (24/20″)
  • 200 kb swings (53/35#)
  • 200 wallballs (20/14# to 10/9′)
  • 200 pushups
  • 4 x 200m relay run

WOD Notes:  For the relay run, each member must complete a 200m sprint (one person at a time).  After the run, you may have two people working at a time through each of the movements.  All exercises must be completed in order, and each team may only have two implements (two wallballs, two boxes, etc.) All team members do NOT have to do an even number of reps; work together to achieve the fastest time possible!  The workout finishes when the last teammate finishes their 200m run.

Community Notes:  Happy Birthday Jimbo!

Daily WOD – Oct 25, 2019

20.3″ (aka “18.4”)

Complete 21-15-9 reps of:

  • Deadlifts (225/155#)
  • Handstand push ups

Immediately followed by:

  • 21 deadlifts (315/205#)
  • 50-ft. handstand walk
  • 15 deadlifts (315/205#)
  • 50-ft. handstand walk
  • 9 deadlifts (315/205#)
  • 50-ft. handstand walk

Time cap: 9 min.

WOD Notes:  This Open WOD is a repeat of 18.4, and the first half you might recognize as the benchmark WOD “Diane.”  Those competing in the Open have more strict HSPU standards than what we typically require, so you should expect your time to be slower than your normal Diane time. Compare Diane to 190917 or this exact WOD to 180316.  If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE.

Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 15-20 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout.

Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our stud 40-44 year age group athletes: Dave, Dan E, Erin, Jenn, Danielle, and Faith! Come on out to cheer them on!

Community Notes: Calling all runners! This Saturday 10/26 is the 2019 Citizen Advocacy 5k at Reeves Park. Every year we have a few ICA athletes participate (and rep some ICA gear)! If you’re interested, click HERE for details.

Daily WOD – Oct 23, 2019

Keith firing through box jumps!

In teams of 3, complete for time:

  • 10k row

WOD Notes:  Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters or until time runs out.  Time cap will be on a class by class basis.  Row hard!  Compare to 171010.

Bed Race Notes:  ICA will have a team (and bed) in the Phoenixville Bed Races this year to support Ann’s Heart, Good Samaritan Services and Phoenixville Women’s Outreach, 3 local charities.  You can find more info HERE.  If you are around on Nov 2 from 11:00 to 2:00, come on out for some fun times!

Our team is going to consist of:

4 pushers – Frank W, Dave, John, Ricky

1 driver – Morgan

2 alternates – Nik and Rocco

1 bed – to see the definitely drawn to scale schematic diagram of the bed or to donate to the cause, you can click HERE.  The race bed will be at the gym in the coming days so come check it out!

Daily WOD – Oct 22, 2019

Karen B. with a solid sumo deadlift!

Bamboo shoulder press (behind the neck) 3×15


Overhead Squat 1-1-1-1-1

WOD Notes:  If BTN presses with bamboo are very difficult or cause pain that may be a sign you should avoid overhead squats.  Feel free to perform bamboo shoulder presses and then front squats for the heavy portion.  Compare to 190318.

Awesome Notes:  Mark your calendar for Nov 2, 11:00 to 2:00, to support team ICA in the Phoenixville Bed Races.  Details and racing bed to come…


Daily WOD – Oct 21, 2019

DE and Iggy taking on 20.1!

Complete for time:

  • 60 wallballs (20/14# to 10/9′)
  • 12 bar muscle ups
  • 45 wallballs (20/14# to 10/9′)
  • 9 bar muscle ups
  • 30 wallballs (20/14# to 10/9′)
  • 6 bar muscle ups

Open Notes:  The headliner heat this week will be ages 40-44.  Please email us if you’re in that age range and would like to be in for this Friday!

Schedule Notes:  We’ll be completing the CrossFit total during all classes on Monday, Oct 28th.  As a refresher, the CrossFit total consists of finding your 1 rep max back squat, shoulder press, deadlift.  Costumes are encouraged!

Daily WOD – Oct 19, 2019

Tobin knocking out some box jumps!

Box Squat 6×2 (~85% 1RM)


In teams of 2, 3 or 4 complete max tire flips in 2 minutes.

WOD Notes:  The box squats today should be heavy but should look good.  Pick a box height that will be challenging but still let you keep a straight lumbar spine all the way down.  This is not a “max” day, do not fail a box squat!

Daily WOD – Oct 18, 2019


Complete as many rounds as possible in 20 minutes of:

  • 4 dumbbell thrusters (50/35#)
  • 6 toes-to-bar
  • 24 double-unders

WOD Notes: The dumbbell thrusters are 2-armed… meaning men use 2×50# and ladies use 2×35#. (Ouch.) If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE. In large classes, athletes who are not registered for the Open may be asked to use 1 dumbbell and hit 4L/4R.

Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. However, if your only availability is 5-7pm, come on in and we’ll set you up! Remember, you do not need to be registered for the Open to come do the workout.

Headliner Heat: The headliner heat will kick off around 6:00pm.  Even if you’re not working out, come on in to cheer for our 35-39 age group athletes: Kyle E, Nik, Fili, Tiago, Tiana, Ryan A, Ben and John (old at heart).

Nutrition Notes: Day 40/40. Congratulations, you made it!!!! We hope everyone learned something new about themselves and about healthy, sustainable eating during the last 6 weeks. Go out and enjoy your first weekend off challenge! But please don’t go completely off the rails… you worked hard for the results you’ve seen and you want to keep them. Remember that we offer 1:1 nutrition coaching if you find yourself needing guidance in the coming weeks. Winners to be announced soon!

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 – Oct 16, 2019

Diana with a solid deadlift position!

“2019 Nutrition Challenge Performance Test”


  • Max consecutive strict pull ups

Complete for time (15 min cap):

  • 1000/800m row
  • 40 wallballs (20/14# to 10/9′)
  • 30 medball sit ups (20/14#)
  • 20 burpees
  • 10 power clean and jerks (135/95#)

WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter.  Compare to 190909.

Nutrition Notes:  Day 38 of 40.  The re-test workout!  In an effort to get the most consistent results possible, it is worth trying to arrive to the same class time you attended at the beginning of the challenge.  It is also valuable knowing your previous 1000/800m row time as the approach to the workout can greatly alter the results.  If you sprinted the row last time, that should be the goal this time as well.  Improving on your row time by 1 to 10 seconds would be a great way to see how your fitness has improved.

Remember the second round of Inbody scans start Thursday morning.  If you haven’t signed up for the rescan yet, please do so HERE.

Daily WOD – Oct 15, 2019

Welcome Fredi!

Rack Pull 5×1 (90-95% 1RM deadlift, from 4″)


4 rounds NFT:

  • 20 dead bugs
  • 10 bent over barbell rows (~30% 1RM deadlift)

Open Notes:  Thanks to everyone who made our first Friday Night Lights of the Open a blast last Friday.  Now we need volunteers for our next headliner heat which is going to be the 35-39 age group.  If you are in that age range and are interested please email us and we’ll reserve you a spot for the prime time heat (~6:00 pm) this Friday!

Nutrition Notes:  Day 37/40. If you bought the 2-scan InBody package, please sign up for your re-scan ASAP! Sign up sheet is HERE. Today’s note is to get you thinking… What comes next? After 6 weeks of clean eating, you’ll probably want to enjoy a few treats this weekend. Beer, burritos, bacon, ice cream… what did I miss?!? On one hand, you’ve worked hard and earned it, so go for it! On the other hand, please don’t binge your weekend away! The best way to avoid this is to HAVE A PLAN. Start thinking about it now if you haven’t already.

  1. Weight Maintenance. If you’re happy with your nutrition challenge results, you may be ready to enter a “maintenance” phase. Add 150-200 calories back into your diet, at ~ 40% carb, 30% fat, and 30% protein. Eat mostly gluten free and sugar free, but an occasional treat (a couple times a week) shouldn’t cause you any problems.
  2. Continued Cut. If you’re seeing results but not at your desired leanness yet, maybe you’ll want to continue your “cut” phase for another few weeks. Enjoy a couple of treats this weekend, but don’t go overboard. On Monday, get back to business. If you think your macros need adjusting, schedule a 1:1 nutrition session so we can review them for optimal results going forward.
  3. Gain Phase.  Maybe you want to pack on some mass in anticipation of our February lifting meet. You’ll need to add a significant number of calories and may want to hit extra lifting sessions and accessory work at the gym. If this is you, consider scheduling a 1:1 nutrition session so we can set you up with an eating and workout plan!
  4. Mental break phase. Maybe you found the challenge to be very hard work, and you want to stop weighing and measuring for a while. That’s fine too! We STRONGLY recommend that you continue to focus on food quality, centering your diet on vegetables, meat, GF starches, berries, fruits, etc. Enjoy an occasional treat (a few times a week), but try to keep sugar and beer from being a daily indulgence.
Remember that we offer 1:1 nutrition sessions at the same rate as personal training ($45 for 30 minutes or $75 for 60 minutes). If you want help designing a specific nutrition plan going forward, email us to schedule a sit down!

Daily WOD – Oct 14, 2019

Congrats to Mel and Ray Z on the birth of Eva Simone!

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Handstand push ups

Complete 30 double unders after each set.

WOD Notes:  The scale for handstand push ups will be single arm DB push presses.  The set of 10 will be 10R/10L.

Community Notes:  Happy Birthday Dan E!

Open Notes:  Anyone signed up for the open has until 8:00 pm today to submit your score on 20.1.  Don’t forget!

Nutrition Notes:  Day 36 of 40.  The nutrition re-test workout will be this Wednesday.  At the very least, keep up the good eating until then.  If you did the inbody, it would be wise to keep it up until after your re-scan.  Speaking of which, if you purchased the before and after inbody scan, please pick a time on the schedule HERE for the second scan.  If you choose not to use the second scan now, you can be credited $15 toward a scan in the future.

Daily WOD – Oct 13, 2019

AMRAP in 10 minutes of:

  • 4 deadlifts (155/105#)
  • 3 hang power cleans (155/105#)
  • 2 front squats (155/105#)
  • 1 jerk (155/105#)

Rest ~5 minutes then complete:

  • 5x20yd banded partner sprints

WOD Notes: Anyone looking to take a break from shoulders can turn the 1 jerk into a 3rd front squat.  Choose a weight that will allow you to complete the entire set unbroken.

Community Notes:  Happy Birthday Heather Salamone!

Nutrition Notes:  Day 35 of 40.  Legumes are seeds (and sometimes their pods) from plants in the pea family. The most common legumes are beans, such as black beans, soybeans, garbanzo beans (chickpeas), kidney beans and lima beans. But also included are: peanuts, peas, green beans, lentils, and alfalfa. Legumes are not allowed on the Paleo and Whole30 diets because, like grains, they contain proteins called lectins that are known to cause digestive issues and inflammation. However, legumes are generally considered “safer” than grains… so while they should not make up a large part of your diet, you may find you’re able to eat them in small quantities. Also, different legumes contain different amounts of lectins. Green beans and others where you eat the pod are generally less inflammatory. For our challenge, we asked you to follow Paleo principles as much as possible. While you shouldn’t be chowing down on beans and peas, occasional green beans or hummus are just fine by us!

Daily WOD – Oct 12, 2019

On a 4-minute clock complete:

  • 400m run
  • AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats)

Rest 1 minute and repeat for 5 cycles

WOD Notes: At t=0, all athletes run 400m. Upon entering the gym, cycle through as many rounds of Cindy as you can until the clock hits 4 minutes. Remember how far you got! Everyone rests for a minute, and at t=5 minutes you’re out the door for another run. When you come back inside, pick up where you left off on your last round of Cindy. (In other words, if you completed 2 full rounds + 5 pull ups + 3 push ups in round 1, in round 2 you’ll start with push up “4”…) Your score will be the total rounds of Cindy completed. The run should be fast! If you know you’ll struggle to keep them under 2 minutes, scale to a 250m run.

Nutrition Notes: Day 34 of 40. Are fermented foods part of your regular diet? Yogurt, sauerkraut, and kefir are considered fermented foods, as well as Kombucha (a fermented sweet tea) and Kimchi (a condiment of pickled vegetables). Fermented foods may promote gut health by increasing healthy gut bacteria (i.e., probiotics), which in turn influence metabolism and the immune system. Research has identified associations between fermented foods, reduced disease, and better health, but more research is needed to show a clear cause and effect. Fermentation also can boost the nutritional value of certain foods, and help with digestive issues such as IBS. Who out there has missed their yogurt and plans to add it back in when the challenge is one? (Grassfed, full fat, plain – of course!) Has anyone tried any of the more “exotic” fermented foods? Share your thoughts!


Open WOD – Oct 11, 2019


10 rounds for time of:

  • 8 ground to overhead (95/65#)
  • 10 bar-facing burpees

Time Cap: 15 minutes

WOD Notes: The Open is here!!!! This is the first WOD of the 2020 CrossFit Games season! If you missed what the Open is all about, check out this post. You can still register until Monday if you want to join in the fun. If you are already registered, be sure to check out the official workout description and standards HERE. A few big ones to highlight: (1) The “ground to overhead” can be accomplished by a snatch or a clean & jerk. (2) For RX athletes, the jump in the burpee needs to be a 2-foot take off and 2-foot landing. (3) If you touch the bar on the jump, you need to repeat the burpee AND the jump.

Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats about every 20 minutes. During FNL there is no coach-led warm up or instruction; however, we’ll have plenty of coaches and experienced athletes around to help out and answer questions.

Note for Newbies: We encourage everyone, even (especially) our newest athletes, to participate in the Open workouts. Just like our daily WODs, we’ll modify the movements to suit you. If possible, try to attend one of the coached class times. However, if your only availability is 5-7pm, come on in to Friday Night Lights, and we’ll set you up! Even if you don’t plan to do the workout, we encourage you to come in to watch and cheer for the headliner heat and be a part of the Open experience!

Remember, you do not need to be registered for the Open in order to come do the workout! 

Headliner Heat: The headliner heat will kick off around 6:00pm.  Come on out to cheer for our under-35 age group athletes: Liz, Kelly G, Heather, Ricky, D.E., Iggy, Dan R, Kyle K, Sean B, and Alex W!

Nutrition Notes: Day 33/40. We have ONE WEEK left to our challenge! Congratulations to everyone who’s still going strong! On Day 18 we talked about the fact that high glycemic (sugary) carbs aren’t always bad, especially when timed just before a high intensity workout. If you’re wondering the best way to eat to maximize your performance in tomorrow’s workout, we’d recommend no large meals for at least 3-4 hours before the WOD.  You would be fine with a small (200-300 calorie) snack about 2 hours out. Then, right before the workout begins, take in a beverage or quick digesting solid (gummy bears or fruit snacks are a favorite) with 20-30 grams of sugar. The sugar boost will give you energy for the workout and prevent the “crash” that many people experience during a high intensity WOD.

Daily WOD – Oct 10, 2019

Welcome Nick S!

Front Squat 3-3-3-3-3


500m row for time

WOD Notes:  Compare front squat to 190226. Compare row to 171216.

Open Notes:  So far for the headliner heat this Friday we have: Liz, Kelly G, Heather, Dan R, Kyle K, Sean B, John and Alex W.  There are still a few more slots for anyone under 35 looking to headline this week.  If you are not a headliner, try to be at the gym around 6:00 to cheer them on!

Nutrition Notes: Day 32 of 40. Grass fed vs grain fed beef, what’s the difference? For the first 6 months or so, all cows consume their mother’s milk.  Once they’re weaned off milk, grass-fed cows roam in fields, eating plants and occasional bugs. The result is more nutritious beef that contains higher amounts of two key fatty acids – conjugated linolenic acid (CLA) and omega 3 – and vitamins including vitamin E, vitamin B, magnesium, potassium, and beta carotene. Grain-fed cows are fed grains, corn, and soy, which fattens them up and allows for a higher yield.  These cows are confined in tight spaces, and hormones are often used to further boost growth. The cows tend to have more illnesses, resulting in increased antibiotic use. The overall result is a much less nutritious beef that is higher in fat (4x more fat per serving).

One thing to watch out for – the term “grass-fed” is unregulated, so as long as the animal was pasture raised for part of its adult life, it can be labeled grass-fed. The term grass-finished means the cow was grass-fed for the duration of its life. Look for the grass-finished label whenever possible!

Daily WOD – Oct 9, 2019

Welcome Lou!


Complete 21-18-15-12-9-6-3 reps for time of:

  • Deadlifts (185/125#)
  • Burpees
  • Box jumps (24/20″)

Nutrition Notes:  We’re getting sooooo close! For those who did a “pre-challenge” InBody scan, it’s time to schedule your re-scan! This google sheet offers available times for you to sign up on Thursday, Oct 17 and Saturday, Oct 19. Remember these guidelines to prepare for your scan, most notably that you should not eat for 3-4 hours before the scan and should not workout for 6-12 hours. If you didn’t do the initial InBody scan, you can still sign up for a post-challenge scan ($35).

Daily WOD – Oct 8, 2019

Welcome Jimena!

Complete for time:

  • 800m run
  • 30 thrusters (75/55#)
  • 50 toes to bar
  • 30 thrusters (75/55#)
  • 800m run

Nutrition Note: Day 30 of 40. Several of our nutrition notes have referenced “Whole30.” If that’s a new term to you, it’s worth knowing about! Whole30 is an elimination diet, where you avoid all potentially inflammatory foods for 30 days to see if they’re having a negative impact on your health without you even realizing it. Much like our nutrition challenge, Whole30 has you eliminate sugar, grains, dairy, alcohol and legumes… but they’re a lot more strict than we are! See the Whole30 rules HERE. The Whole30 website is a wealth of information and support. Our meal service, Kettlebell Kitchen, offers Whole30 approved meals. And thanks to coach eQ for the tip that Zoe’s Kitchen (in the Collegeville Wegmans plaza) offers Whole30 approved meals as well!


Daily WOD – Oct 7, 2019

Coach Dave with an outdoor rowing lesson!

Hang Power Clean 1-1-1-1-1


Take 3 attempts to find a max broad jump.

WOD Notes:  Compare HPC to 170603.  Compare broad jump to 180702.

Open Notes:  The first workout of the CrossFit Open gets announced this Thursday and will be the workout of the day on Friday!  This week’s headliner heat is the under 35 age group and will kick off around 6:00 pm.  We’re looking for a handful of athletes to participate in the headliner heat.  You don’t need to be a stud athlete be in the headliner heat; we are looking to highlight new, experienced, scaled and Rx athletes!  The only prerequisite is a willingness to show up and work hard.  Please let us know by Wednesday if you are under 35 years of age and would like to participate in this week’s headliner heat.

Nutrition Notes:  Day 29 of 40.   For our members on the “Macro” diet, your goal is to hit your assigned macros (within 5%) each day. But every once in a while, circumstances may cause you to go over. Here’s a tip. In terms of their role in providing energy for our bodies, carbs and fat are somewhat interchangeable. So in a pinch, you can “trade” 22 grams of carb for 10 grams of fat. For instance, if your daily goals are 130gP/60gF/180gC, but you eat a fattier meat with lunch and end up with 70gF for the day, knock your carb back to 158g. This “trade” should be an infrequent occurrence, but it’s good to know about for those times you really need it!


Daily WOD – Oct 6, 2019

Coach Iggy showing a solid back position for a snatch mid-workout!

EMOM for 12 minutes of:

  • 5 burpees over bar
  • 4 power cleans (155/105#)
  • 3 push jerks (155/105#)

WOD Notes:  If you fall off the pace (unable to complete the round in a minute), finish the rest of the time as an AMRAP.

Community Notes:  Happy Actual Birthday to Pugh!

Nutrition Note:  Day 29 of 40. Intermittent fasting (IF) is an approach to eating that’s growing in popularity… but is it right for you? IF involves fasting for extended periods of time followed by eating all of your meals in a shortened window. A common approach is to fast from 8:00pm until 12:00pm (noon) the next day, then eat all your calories in an 8 hour window. Water, coffee, tea, and other non-caloric beverages are allowed during the “fasting” period. Many people do IF as a way of restricting calories to promote weight loss. Others believe the long fasting periods are beneficial for metabolic health. Unfortunately, almost all the research to date has been in overweight or obese adults, so it is unclear whether IF has benefits for normal or athletic populations. For our ICA athletes, we generally don’t recommend IF unless you have all your other lifestyle factors in line. Are you eating high quality foods, in the right amounts? Are you working out consistently? Are you sleeping 7-8 hours a night? If the answer to these questions is YES, then feel free to try IF. If not, focus on those things first… they are tried and true ways to improve your health and fitness. For a balanced article on IF, check out this article by the Poliquin Group.

Daily WOD – Oct 5, 2019

Congratulations to Ben on the birth of his son, Brant Robert Leibowitz!

Back Squat 5×1 (90% 1RM)

Then 3 rounds of:

  • 8 front squats (50% 1RM front squat) immediately into 8 good mornings at the same weight

Schedule Notes: We are rescheduling our nutrition challenge re-test from Friday, Oct 18 to Wednesday, Oct 16 because of the CrossFit Open which we’ll be doing on Fridays.  We’ll be putting up the schedule for the second round of inbody scans for anybody who used them.

Community Notes:  Happy Birthday Pugh!

Nutrition Notes: Did you know the “official” diet of CrossFit is the Zone Diet?? The Zone Diet was designed in the late 1980’s by Dr. Barry Sears, with a goal of balancing insulin levels, decreasing systemic inflammation, and promoting overall wellness and health. (FYI – The CrossFit Level 1 Training Guide is completely FREE, and the Zone discussion starts at page 53.)

The Zone Diet involves eating 5 times a day (3 meals and 2 snacks) with every meal consisting of 40% carbohydrates, 30% proteins and 30% fats. To simplify the tracking of these macronutrients, the Zone Diet created the concept of a “block” of food. This website allows you to search almost any food and determine what 1 block of that food is equal to. At each meal you eat an equal number of blocks of carb, fat, and protein, working toward a specific number of blocks each day. For instance, a medium sized male might target 17 blocks a day. That means 17 blocks of carb, 17 blocks of protein, and 17 blocks of fat. This might be spread throughout the day as three 5-block meals and two 1-block snacks.

Many CrossFit athletes still follow the Zone, and it’s not all that different from the 40/30/30 Macro diet that we have many ICA athletes on for our nutrition challenge. The Macro diet is more flexible in two key ways: (1) You need to hit your 40/30/30 ratio by the end of the day but not necessarily at each meal, (2)  It allows us to “fine tune” people’s macronutrient ratios and overall calories. Nonetheless, the Zone Diet is a great option for any CrossFit athlete… Let us know if you want to give it a try and need help getting started!


Daily WOD – Oct 4, 2019

Sean R working through a muscle up!

Complete max reps in 2 minutes at each of the following stations:

  • DB snatches (70/50#)
  • Wreckbag step ups (50/35# to 24/20″)
  • Push ups

Rest 1 minute then repeat for a 90 second round and a 1 minute round.

Nutrition Notes:  Day 27 of 40. Many CrossFit athletes (including several at ICA) follow the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a scientifically-based nutrition program for his physique and fitness clients. The RP diet assigns you an eating “template” based on your current weight, gender, and your goals – i.e. fat loss or muscle gain. Each template provides:

  • Different eating plans based on how hard your training is that day (hard moderate, light, non-training) and when your training is taking place (early morning, late morning, afternoon, evening, or late PM).
  • Progressive diet phases from the “base” diet to various “cut” or “gain” cycles, in which the diet is modified in response to your adapting body and metabolism
  • A recovery plan for when your diet ends to help you maintain your results
The recommended foods on RP include (lean) protein, veggies, healthy fats, and healthy (low GI) carbs. The RP diet does not require you to avoid gluten, but it’s easy to do so if you want to. RP recommends the use of whey and casein protein shakes, but some of our athletes have substituted non-dairy alternatives. At ICA, many athletes have found success on the RP diet. Others have found it to be overly prescriptive and hard to follow. If you are interested in RP, Coach Dave has been following it for several years and is a wealth of information. You can also check out the RP website HERE. It’s worth noting that RP also offers personalized nutrition coaching, if 1:1 coaching is something you’re interested in.

Daily WOD – Oct 3, 2019

Alex making his way up the rope!


AMRAP in 15 minutes of:

  • 19 wallballs (20/14# to 10/9′)
  • 19 cal row

WOD Notes:  Compare to 190222.

Local 5k Trail Run: This Sunday 10/6 the Kimberton Waldorf School has their annual 5k/10k trail run. It’s a fun and beautiful course, and ICA typically has a handful of runners participate each year. For more info or to register visit https://kimberton.org/5k/.

Nutrition Notes:  Day 26 of 40.  In the next few posts we’ll touch on some popular diets you may have heard of. Today’s topic is the ketogenic diet, or “keto” for short. The ketogenic diet is a very low-carb, moderate protein, and high-fat diet. A standard ketogenic diet contains 75% fat, 20% protein and only 5% carbs. This macronutrient profile shifts the body’s metabolism away from carbs and into a state of ketosis, where fat and ketones are the primary source of “fuel.” The ketogenic diet is most effective for people with reduced insulin sensitivity, such as diabetes or pre-diabetes. In these individuals, a ketogenic diet can reduce blood sugar and insulin levels and promote significant fat loss. Generally the ketogenic diet is NOT recommended for CrossFit or other high-intensity aerobic exercise, because it will significantly hamper your performance and recovery in the gym. The ketogenic diet may be beneficial for endurance athletes, after a period of adaptation.  To reach the desired macros, followers of keto eat primarily fatty meat and fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies (i.e. most green veggies, tomatoes, onions, peppers, etc).

Daily WOD – Oct 2, 2019

Welcome Kelly W!

Bench Press 1-1-1-1-1-1


3 rounds NFT of:

  • 3 manmakers
  • 10 yd handstand walk

WOD Notes:  Compare to 190401.

Nutrition Notes:  Day 24 of 40.   Smoothies!  If you’re having trouble eating eggs and oatmeal for the 25th day in a row, it may be worth trying out a smoothy.  One of our “go to” recipes consists of 1/2 cup frozen blueberries, 1/2 cup frozen strawberries, 2 tablespoons of peanut butter, a handful of spinach and 2 eggs.  If you’re looking for some extra protein, consider some breakfast meat on the side.  Chicken sausage or turkey bacon can get the protein up pretty quick without going too high on fat.  Make sure to keep trying out new foods.  When the challenge is over, you want to have built an arsenal of healthy options that you can incorporate into day to day eating!


The Open Starts in 10 days!

The first workout of the 2020 Games Season will be announced on Thursday, October 10. Are you ready?!? (Click HERE to register, or read on for more info.)

What is the “Open?”

The Open is an annual, online, worldwide competition for CrossFit athletes. It’s the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Athletes like you, from all around the world, show up and push themselves to new limits, experience the intensity and camaraderie of competition, and see how they stack up against CrossFitters from around the world.  It’s also one method by which elite CrossFit athletes can qualify for the CrossFit Games.

When is the “Open?”

The Open is 5 weeks long, starting on October 10.  Every Thursday night an Open workout will be posted to the Games website at 8:00pm. Registered athletes have until that Monday at 8:00pm to complete the workout and post their scores online.

How do I Participate?

If you are a member at ICA, participating in the Open is easy! We run the Open WODs as the Daily WOD every Friday. We’ll have classes at 5:15am 6:15am, 9:30am, and 4:00pm. After the 4:00pm class we’ll run heats of the workout every 20-30 minutes, which we (and many local CrossFit gyms) refer to as “Friday Night Lights.” Help us make it fun and festive by showing up early and staying late to cheer on your fellow athletes!

Note: If you are a newer athlete and you prefer to have a coach-led warm up and instruction, please attend one of the 4 designated class times. During “Friday Night Lights,” from 5-7pm, athletes will be expected to warm up and get ready for the workout independently… although coaches and experienced members will be available to answer questions and provide guidance!

Even if you don’t officially sign up for the Open, you are encouraged to come in and complete the workout each Friday!!

What are the Workouts Like?

Every Open WOD has several versions, to encourage participation at all ages and levels. There are Rx’d and Scaled versions of the WOD, plus versions for teens (ages 14-17) and Masters 55+. You can switch back and forth between Rx’d and Scaled each week as needed. If you scale at least 1 workout you’ll be ranked against other scaled athletes worldwide. Those who complete all 5 workouts Rx will be ranked against other Rx athletes.

The Open includes age groups for ages 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59, and 60+. Although not all age groups get modified versions of the WOD, the groupings allow for athletes to be ranked against others in a more meaningful way.

ICA’s “Headliner” Heat

Each week of the Open we’ll select a handful of athletes to go head-to-head in a heat just for them (similar to the Open announcements). Everyone else gets to spectate and make as much noise as possible to push our headliner athletes to their best! Our headliner heats will be age-based this year, with a week for each of the following:

  • Under 35
  • 35-39
  • 40-44
  • 45-49
  • 50+

If you are interested in participating in a headliner heat, please let us know. You don’t have to be a stud athlete to participate… we want to highlight new athletes, experienced athletes, scaled athletes, and Rx athletes! If you have someone in the gym you love to compete against in Daily WODs, here’s your chance to take your friendly competition up a notch.

I’m in. How Do I Register?

Register HERERemember to choose CrossFit Phoenixville as your affiliate!

If you’re on the fence, sign up! It’s only $20, it will help you push yourself to new limits, and it’s awesome to be connected to the worldwide CrossFit community. 

Daily WOD – Oct 1, 2019

Sarah C and Lanna working through box jumps!


Complete 3 rounds for time of:

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

WOD Notes: Compare to 180406.

Nutrition Notes:  Day 23 of 40.  Your diet should include tons of colorful vegetables. Go for local and seasonal whenever possible. When is it worth buying organic? If you’re buying one of these “Dirty Dozen” items, it’s worth paying the extra for organic. Another good rule is if you peel it before eating it (or don’t eat the skin), organic isn’t as important. Frozen vegetables can be a budget friendly option!

Daily WOD – Sep 30, 2019

Welcome Jay!

Complete 21-15-9 reps for time of:

  • Front Squats (185/115# NTE 65% 1RM)

Complete 100 double unders after each set.

WOD Notes:  For newer athletes or anyone not comfortable squatting heavy, pick a moderate weight and complete this workout as an AMRAP in 10 minutes of 15 front squats, 100 single unders.

Nutrition Notes:  Day 22 of 40.  Sushi!  Sushi can be a great way to stay healthy and eat out while on the challenge provided you are informed before you go out.  It is worth noting that there are generally 3 different types of “sushi”:

  • Sushi – small piece of fish on rice – mostly protein and carb, some fat.  Ex: wild salmon sushi has a breakdown of about 8C/4P/2F per piece.
  • Sashimi – small piece of fish, no rice – mostly protein and some fat. Ex: Bluefin Tuna (Maguro) has a breakdown of 0C/6P/1F per piece.
  • Sushi Roll – meat, fish, rice and potential for a LOT of other stuff – mostly carb, with a little protein and fat. Ex: a California Roll  has a macro breakdown of 38C/12P/9F per roll.

You can get a pretty balanced meal by ordering a combo of the 3 as long as you go in with a plan.  Just don’t go out with the plan of ordering 3 California rolls and call it a night!

Daily WOD – Sep 29, 2019

Congratulations to the September 1 year members!

Starting a round every 5 minutes, complete 5 rounds of:

  • Plate run (45/25#)
  • 20 box jumps (24/20″)
  • Max consecutive toes to bar

WOD Notes:  The plate run will be from the garage door to Jefferson St and back into the gym.  We will record total toes to bar completed.  The scale for toes to bar will be either max consecutive hanging knee raises or 15 toes to post.

Community Notes:  Happy Birthday Kevin K!

Nutrition Note:  Day 21 of 40.  What is inflammation? Inflammation is the body’s attempt to heal itself after an injury, defend itself against foreign invaders (such as viruses and bacteria), and repair damaged tissue. There are two types of inflammation: acute and chronic (“systemic”) inflammation. Acute inflammation is short-term and the effects subside after a few days. Examples are a sprained ankle, a cut, or an infection. Systemic inflammation is long-term, low-grade inflammation, present with conditions such as osteoarthritis, autoimmune diseases, allergies, inflammatory bowel disease, etc. Lifestyle and environmental factors can also lead to systemic inflammation, for instance: poor diet, lack of exercise, stress, pollution, etc. Scientists are still working to understand all the health implications of chronic inflammation, but it is believed to play a role in heart disease, diabetes, lung issues, bone health, depression and cancer. By avoiding inflammatory foods (gluten, dairy, sugar, legumes) we can start to reduce systemic inflammation in our bodies. Take it a step further by eating foods known to have anti-inflammatory properties: cold water fish (high in omega-3), cruciferous vegetables, berries, and certain spices such as turmeric, ginger, cayenne, and nutmeg.


Daily WOD – Sep 28, 2019

2019 Games Workout – “The Standard”

With a partner, complete for time:

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

WOD Notes:  This was the final individual workout of the 2019 CrossFit Games. The top 10 men and women each completed this workout on their own, at the end of a grueling weekend of competition. Today we’re tackling it in teams of 2. Partners will share the reps (one working at a time), and the movements must be completed in order. The scale for muscle ups will be 60 pull ups + 60 push ups. If any teams finish and have more in the tank, feel free to start a 2nd round and see how far you get! There will be a 25 minute cap. Lastly, any athletes who want to tackle this solo are welcome to do so.

Community Notes: Happy Birthday Kirsten!

Nutrition Note:  Day 20 of 40.  You’re halfway there!  Hopefully you’ve started to notice some changes in your performance and how your clothes fit from the last 20 days of clean eating.  As you enter the second half of the nutrition challenge, start to take note of some of the practices you’ve developed that might be sustainable for you after the challenge is done.  It is nice to have an end date in sight, but even better if you can learn a few tricks to make healthy eating easier down the road!

Daily WOD – Sep 27, 2019

Megan S. flying through Russian twists!

Sumo Deadlift 5-5-5-5-5


10R/10L KB arm bars NFT

WOD Notes:  Compare to 180720.

Nutrition Notes:  Day 19 of 40.  If you’re looking for a spot for breakfast or lunch in town, Steel City Coffee House has some options for you! They offer gluten free versions of their sandwiches and flat breads, some breakfast options including a poached egg and potato bowl, and salads including a chicken and bacon salad.  During this challenge, we prefer that you select carbohydrates from unprocessed sources such as fruits, veggies, oatmeal, quinoa, rice, potatoes etc.  But if you need to eat out, knowing a few places that offer gluten free options is a good start!

Daily WOD – Sep 26, 2019

Betsy’s back!

Complete for time:

1000m row

Then 5 rounds of:

  • 30 Russian KBS (70/53#)
  • 2 rope climbs

Then 1000m row

Nutrition Note: Day 18/40. Sugar 401. High glycemic carbohydrates aren’t always bad. They can actually be beneficial for an athlete, when timed just before/during an intense workout. The resulting insulin spike will increase blood flow and the uptake of glucose into your muscles, and help with muscle repair, while suppressing the release of cortisol (a negative “stress” hormone). For athletes whose primary goal is muscle gain or rapid recovery, consuming 30-50 grams of high-glycemic carbs before and during the workout may help you reach your goals. You should also eat plenty of low-glycemic carbohydrates throughout your day, especially in the couple hours before your WOD, to ensure adequate glycogen stores. If you’d like to understand more, the book “Nutrient Timing: The Future of Sport Nutrition” is a wealth of information!

Daily WOD – Sep 25, 2019

“The ICA 5k”

Run or row 5000m (for time)

WOD Notes:  Don’t you cherry pick, you bums.  This benchmark comes around only once a year, and it’s going to be a beautiful day for a run! Anyone who can’t run may row 5000m or air bike 25 minutes for total distance. Another scaling option is to complete a 1 or 2 mile run. Compare run to 180922.  Compare row to 180829.

Community Notes:  Happy Birthday Eric!

Nutrition Notes:  Day 17 of 40. Today’s topic is healthy fats. For those on the macro diet, what do you do if you realize you’re coming up short on fat? Some of the best sources of fat are canned coconut milk and avocados. Other inexpensive options are coconut oil, olive oil, and ghee. (Although ghee is derived from butter, it’s healthier than butter, since butter contains butterfat, milk solids and water, whereas ghee is pure butterfat.) When it comes to fats, beware the temptation to use nuts, seeds, and nut butters as a primary fat source, since they’re not your healthiest option and they tend to be pricey. Also, many nuts are roasted in seed or vegetable oils – a less healthy option – so always go for dry roasted. (For more information on nuts, check out this article from Whole30.)

Daily WOD – Sep 24, 2019

Welcome Matt!

Front Squat 1-1-1-1-1


200m farmer carry NFT

WOD Notes:  Compare to 190501.

Nutrition Note:  Day 16 of 40.  Estimating Macros.  If you enjoy going out to eat, sticking to our level 2 (weigh and measure) can be difficult.  If you are on level 1, you can find something that looks like meat, veggies and potatoes or rice at almost any establishment.  Trying to discern how much butter was in said rice is another challenge altogether.  We find that if the restaurant you are in doesn’t have it’s nutrition posted online it is often best to estimate the macros in your meal.  We’re two weeks in and you are probably starting to recognize approximate quantities of meat and carb as you weigh them.  Use that new found approximating ability on your meals out.  It often means you’ll leave some carb on the plate as most restaurants love to give you plenty of rice or fries with your meal.  Your numbers won’t be exact but it is still way better than “if I can’t find the macros, I’ll just eat anything I want.”

If you can’t bring yourself to estimate, you can always find a chain restaurant online and use their numbers for a similar meal.  We’ve used Champp’s and Uno Pizzeria’s menu in the past.  (I’m intrigued by the burger with 252g of fat at Uno’s.)

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