Workout of the Day
Complete 1-2-3-4-5-4-3-2-1 reps for time of:
Time cap: 20 minutes
WOD Notes: The length of this workout may vary greatly depending on the weights and modifications you choose. If you finish quickly and have more in the tank, continue on with rounds of 3 & 3 until time expires!
Community Notes: Happy birthday Chanelle!
Workout of the Day
Push press + push jerk + split jerk 1-1-1-1-1-1
Then complete NFT:
WOD Notes: Today is a barbell complex where you’ll find the heaviest weight at which you can complete 1 push press immediately into 1 push jerk immediately into 1 split jerk. If you are new to these movements, stay lighter and work on technique. During the cash out, you’ll complete 30 strict handstand push ups, ideally to a 4″ deficit or select a target that’s lower than you’re used to. If you’re not comfortable going upside down, you can sub 30 heavy dumbbell strict presses.
Community Notes: Happy birthday Anne Lise!
Workout of the Day
EMOM for 24 minutes:
1) 3 squat cleans (75% 1RM)
2) 6 bar-facing burpees
3) 12/9 calorie bike or row
WOD Notes: At the top of each minute you’ll complete one of the listed movements, then rest for the remainder of the minute. Especially in the beginning of the workout, you should be working for ~30 seconds and then resting for ~30 seconds. (If it’s much shorter or much longer, modify reps accordingly!)
Community Notes: Happy birthday Alison K!
Workout of the Day
Complete for time, partition any way:
Time Cap: 20 minutes
WOD Notes: Programming Credit: CrossFit mainpage on Dec 16, 2022. Today you can divide the run and toes to bar (T2B) any way you’d like! For example, keep it simple with 4 rounds of 400m run & 25 T2B. Or if you prefer shorter rounds, try for 8 rounds of 12 T2B & 200-m run with a “bonus” 4 T2B at the end. Be creative and pick a rep scheme that calls out to you!
Workout of the Day
Back squat 5-5-5-5-5
Then complete 30 yards of each of the following banded walks:
WOD Notes: Aim to start your first set of back squats around 60-65% and your final set around 80-85%.
Community Notes: Happy birthday Jason B!
Workout of the Day
Complete 4 rounds for time:
Time cap: 20 minutes
WOD Notes: Pick a weight on power snatches where you can hit sets of 5-15. Singles are discouraged. The rope climbs should take 60-90 seconds each round. If rope climbs aren’t in your aresenal, sub 15 strict pull ups.
Community Notes: Happy birthday Rob R and Julie G!
Workout of the Day
“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:
Community Notes: Happy birthday Celeste!
Workout of the Day
Power clean 3-3-3-3-3-3
Then find your max distance broad jump for each of the following:
WOD Notes: For the power cleans, focus on the catch position: feet no wider than shoulder width and hips back over heels. The 3 reps don’t have to be touch-and-go; you can drop each rep, but immediately set up and power clean again. Try to complete all 3 reps in less than 15 seconds. For the broad jumps, take 3-5 attempts to find your max distance of each variation. If your joints don’t allow you to jump, complete 20 glute bridges of each variation: (1) two legs, (2) right leg only, (3) left leg only, (4) two legs.
Community Notes: Happy birthday Tim F!
Winter weather update – Due to coach availability, the 5:30am & 12:30pm classes are cancelled for Thursday 12/14. All other classes are ON.
Workout of the Day
Complete 3 rounds for time of:
WOD Notes: Each movement should take 2 minutes or less. Subs for the HSPU include dumbbell presses, handstand holds, A-frame push ups, or let your coach know if you have another modification you like! Rx athletes who are feeling extra spicy may want to scale up a movement or two…for instance, try strict HSPU, GHD sit ups, or single-leg squats.
Community Notes: Happy birthday Brittany V!
Weather Note: The forecast is calling for potential freezing rain tomorrow in the 5-10am timeframe. We anticipate opening the gym on time. Update: We plan to hold the “even hour” morning classes as scheduled (5, 6, 7am). However, the 5:30am class is cancelled. As a general rule, whenever there is adverse weather please check Wellness Living before driving in to verify that classes are on! If we cancel a class that you signed up for, you’ll get an email from Wellness Living. We’ll also post to the blog. Although we try to remain open for classes whenever possible, the safety of our coaches and athletes is paramount. If you’re unsure whether you can drive in safely, please stay home. We will generally waive late cancel fees when it is due to weather related challenges. One last thing – Remember that we post an at-home version of every Daily WOD to SugarWOD! So you can get your ICA WOD fix, even when the gym is closed! All you need is a single dumbbell or kettlebell. Remember to post your results to SugarWOD so we can stay connected from afar! Ready or not, winter is here!
Workout of the Day
Complete 5 rounds, each for time, of:
Start a new round every 4 minutes.
WOD Notes: Today we’re staying light and ramping up your heart rate with lots of jump rope, burpees, and box jumps! Each round should take less than 2 1/2 minutes to ensure adequate rest. Come join us for a mid-week sweatfest!
Community Notes: Happy birthday JZ (Zalocha)!
Workout of the Day
Overhead squat 5-5-5-5-5
Then snatch balance 5×5 (~50% 5RM OHS)
WOD Notes: In the first part of the workout we’ll find your heaviest 5 rep overhead squat. If overhead squats don’t feel good for you, you can swap to front squats or stay light and complete 5 reps EMOM. For the second part of the workout we’re focusing on a quick drop under the bar. No need to go super heavy; focus on technique and speed!
Community Notes: Happy birthday Lacey!
Workout of the Day
Complete for time:
Time Cap: 25 minutes
WOD Notes: Picking the right bench press weight is key today! The round of 30 should take 3-4 sets to complete. If you can do it in 2 sets, add weight! If you need more than 4 sets, take some weight off for rounds 2 & 3. For the row, try to keep the same pace for all 3 rounds. Whatever pace you want to hit for the 1500/1200m round, start there for the first 2 rounds, then hang on for the 3rd!
Community Notes: Happy birthday Dana!
Workout of the Day
With a partner, complete 16 rounds (8 each) for time of:
WOD Notes: In this workout, partners take turns completing 1 full round. Pick DBs that allow you to do all 10 thrusters unbroken for most – if not all – of the workout. (The prescribed weight is really heavy! ) The 50 yd farmer carry is 1 lap around the gym.
Workout of the Day
Sumo deadlift 3-3-3-3-3-3
Then complete 3 rounds NFT of:
WOD Notes: Aim to start your first set of sumo deadlifts around 65% of your 1RM and build from there. If you’re feeling good, you should end around 90% of your training 1 rep max.
Workout of the Day
Complete AMRAP in 15 minutes:
WOD Notes: Today’s AMRAP calls for two very high skill movements. If you’re still working toward BMUs, you can sub jumping BMU, pull ups (2x), or MU transitions on the low rings. Subs for squat snatches include power snatches or a clean variation. If you do a “power” version of the snatch or clean today, add 10 air squats per round!
Schedule Notes: We’ll hold our annual “12 Days of ICA” WOD on Saturday, Dec 17! After 2 years of running this workout outside in the parking lot, we’re excited to move it back inside and do the OG version of the WOD. Similar to the Firebird, we’ll kick off heats every 30 minutes from 7:00am – 10:00am. When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up! *This class is free for all members (will not count toward your monthly totals)!*
Workout of the Day
Complete 3 rounds for time of:
Time cap: 20 minutes
WOD Notes: Today’s workout is meant to be light and fast. Turn your brain off and go! Check out a video demo of an alternating v-up here.
Workout of the Day
Shoulder press 10-10-10-10-10
Then 20 inverted burpees (for quality, not for time)
WOD Notes: Check out a video demo of an inverted burpee here. To scale this movement, your coach will help you find the most similar range of motion, hopefully with some element of going from a supine position (lying on your back), to standing back up, and bearing some weight on your hands.
Community Notes: Happy birthday Megan V and Jose!
Workout of the Day
Complete for time:
1000/800m row
Then 3 rounds of:
1000/800m bike
Time Cap: 20 minutes
WOD Notes: You can decide with your neighbor who wants to row first and who wants to bike first, but each person should start with one and end with the other! The deadlifts are moderately heavy, but something you can do in 1-2 sets each round. As prescribed, this workout calls for conventional deadlifts, but you can swap to sumo if they feel better for you!
Community Notes: Congratulations to the following 17 athletes for completing all 12 ROWvember workouts. Who knows…we may just have to do “Bay” with how strong of a turnout we had for this ROWvember! What is “Bay”? It’s simple. Bike May. Some nifty stickers have been ordered and will be delivered upon arrival!”
Workout of the Day
On a 15 minute clock, complete 21-15-9 reps for time of:
Then in the remainder of 15 minutes, complete AMRAP of:
WOD Notes: Today’s workout is from the CrossFit main page on 221025. It will leave your arms and shoulders feeling like jello! Choose a weight for the push jerks that allows you to break each round into no more than 3 sets (i.e., 7/7/7 for the 21, 5/5/5 for the 15, 3/3/3 for the 9). The 2nd part of the workout is bonus work (not from the CF main page!) and should be tackled at a more moderate pace. You can keep track of rounds completed…or just move!
Workout of the Day
Front squat 1-1-1-1-1-1-1
Then 400m run time trial (2 attempts)
WOD Notes: When going for a 1 rep front squat, aim to start your first set around 70% of your 1 RM and build over the 7 sets. If you’re approaching a new PR, take small jumps and make your form pristine!
Community Notes: Happy birthday Andrew Ch and Gretchen!
Workout of the Day
Complete AMRAP in 20 minutes of:
WOD Notes: Today’s workout incorporates two newer movements: speed step single unders and seated leg raises. We first introduced speed step single unders last month as a great scaling option for double unders (1 double under = 2 single unders = 3 speed step single unders). Today, Rx calls for the speed step SU! The seated leg raises are a challenging ab exercise; check out a demo here. Come in for 20 minutes of hard work and new skill acquisition!
Workout of the Day
Complete 3 rounds, each for time:
Start a new round every 8 minutes.
WOD Notes: Today is an interval style workout with built-in rest. You’ll complete 1 round then rest until the clock hits 8:00. There is a hard cap at 6:00 each round, but the faster you go, the more rest you’ll get!
Community Notes: Happy birthday Frank W!
Workout of the Day
Power snatch 3-3-3-3-3-3
Then complete for time:
Time cap: 8 minutes
WOD Notes: The power snatches can be touch-and-go or quick singles. The second portion (KB snatches) is actually a test for some KB certifications. Candidates must complete the 100 snatches in 5 minutes or less. Compare to June 19, 2020 or March 19, 2019.
Workout of the Day
Complete 4 rounds for time:
Time Cap = 22 minutes
WOD Notes: The squat cleans should be moderately heavy; something you could hang on to for small sets of 3-5 even if you choose to perform quick singles.
Workout of the Day
Complete 50-40-30-20-10 reps for time of:
Time cap: 20 minutes
WOD Notes: Programming Credit: CrossFit main page on 221102. Come on in to work on your handstands and upper body strength! We expect most athletes will modify today’s WOD, so don’t let it intimidate you! If you need to scale the push ups, you can either decrease the reps or elevate your upper body. (No knee push ups!) Each set of handstand holds should be able to be completed in 1-3 sets. Most athletes will modify these by using a wall (either kick to a full handstand or walk walk to a partial handstand.) If you’re able to hold a freestanding handstand but not for very long, try a few kick ups each round then move to the wall to finish the remaining time.
Community Notes: Thank you to everyone who has been chipping away at completing all the ROWvember workouts. These workouts are by no means intended to be easy. In fact, some are meant to be downright grueling. Your efforts do not go unnoticed! With just a workout or two left for some, the deadline for completing all 12 ROWvember workouts will be Monday, December 5th @ 12 PM. After that time, Coach Ricky will assemble the list of athletes who completed and logged all 12 workouts and distribute those respective athletes their prize. Please reach out to Ricky with any questions.
Workout of the Day
Rack Pull Deadlift 2-2-2-2-2-2 (4″ elevation)
Then complete NFT:
WOD Notes: For today’s deadlifts, you’ll elevate the bar on top of 45# or 2×25# plates. This is a stronger starting position for most athletes and may allow you to lift heavier than you would from the ground. Experienced lifters – especially those going heavy today – will need to double and maybe triple up on a bar, and make use of the metal 45# plates! For the drop broad jumps, you can stack plates 12-16″ or use a box. Click here for a demo video.
Workout of the Day
With a partner, complete 2 rounds for time of:
Time Cap: 25 minutes
WOD Notes: Partners will share 1 bike and 1 rower. You can decide how (if) to alternate! (You can also sub a 200m run for the row/bike if preferred.) Both partners will bike/row at the same time, and each has to finish their 20/16 calories before either partner can start on the barbell work. Similarly, the barbell work must be completed before either partner starts back on the rower/bike. Each athlete gets their own barbell and will change the weight between movements. Only one athlete works at a time while on the barbell! Reps do not need to be split evenly.
Workout of the Day
“The Ghost”
Complete 6 rounds for max reps of:
WOD Notes: Programming Credit: CrossFit main page on 221114. Try for as many reps as possible of EACH exercise, not just total score. You’ll record separate totals for rowed calories, burpees, and double-unders. If you don’t have a rower at your station, you can sub the bike OR share with your neighbor (one of you switches the order of DU & rowing).
Community Notes: Happy birthday Dan T and Vanessa!
Workout of the Day
Bench Press 12-10-8-6-6 (3 second eccentric)
Then complete NFT:
WOD Notes: Nothing beats a Friday bench day!! Today’s bench presses call for a 3 second eccentric phase (a.k.a. negative, a.k.a descent). The cash out work (barbell roll outs) will strengthen your abs, lats, and shoulders. Come on in for a fun Friday strength session!
Schedule Notes: Today’s schedule will be as follows:
Regular schedule will resume on Saturday!
Workout of the Day
“The Firebird”
Complete 5 rounds for time of:
“The Firebird Express”
Complete 5 rounds for time of:
WOD Notes: This is our ICA “house WOD” and an annual Thanksgiving tradition! To accommodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We will kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am). The gym will open at 6:15 am so you can be warmed up for the first heat! When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up in the North room! “The Firebird” is a long workout, so if you’re looking for something more reasonable, try out “The Firebird Express.” Be sure to talk to a coach if you have questions!
Community Notes: Happy birthday Ed!
Workout of the Day
E2MOM for 20 minutes (10 rounds):
WOD Notes: In this interval-style workout, you should sprint each round with minimal breaks/rest. Try to complete each round in less than 1 minute, then rest and get ready for the next round!
Schedule Notes: Reminder that we have a modified schedule over the next 3 days. Wednesday there is no 12:30, 4:30 or 5:30pm, but all the “even hour” classes are on. Additionally, Open Gym in the North Room will run from 10:30am through 8:00pm! Thursday we have heats of The Firebird from 7-11am, with the gym closing at 11am. Friday we have 4 classes, at 7, 8, 9, and 10am, with Open Gym in the North room from 7am-12pm! (No afternoon/evening classes.) Regular schedule resumes on Saturday!
Workout of the Day
Complete AMRAP in 18 minutes of:
Rest 2 minutes.
Then complete 1 set of max toes to bar.
WOD Notes: If you sub Russian KBS in place of the overhead swings, go for 20 reps instead of 15. For the “cash out” of max toes to bar, you can break rhythm, just don’t drop off the bar! Modify to hanging knee tucks, max duration straight arm hang, or max reps in 2 minutes of an ab movement of your choice.
Workout of the Day
Behind-the-neck split jerk 1-1-1-1-1-1-1
Then AMRAP in 7 minutes of:
WOD Notes: Once you get the technique down, the behind-the-neck split jerk is most people’s strongest overhead lift. Grip is wide, similar to an overhead squat. Jump hard and drive under the bar fast!
Workout of the Day
Complete 4 rounds of 1 minute at each station:
WOD Notes: Half the class will perform the workout in the order listed. The other half will start at the slam balls and go in the following order: slam ball, bike, sandbag clean, row. Rest is always the last station. Score is total number of reps completed.
Community Notes: Happy birthday Andrew M!
Workout of the Day
Complete 5 rounds, each for time, of:
Start a new round every 5 minutes.
WOD Notes: Reduce load, reps, and/or range of motion so each round takes less than 3:30. Ideas include: reduce reps to 12-24-36, modify to plank burpees, or do single unders (2x) or speed step single unders (3x).
Workout of the Day
Back rack reverse lunge 8-8-8-8-8 (each set is 4R/4L)
Then complete 8 rounds of 20 seconds on, 20 seconds off of:
WOD Notes: As you build to a heavy set of 8 lunges today, focus on a smooth motion from start to finish of each rep. If the movement becomes choppy or segmented, drop the weight back and refocus!
Workout of the Day
Complete for time:
WOD Notes: Today is a “chipper” style workout, meaning it’s one round with a bunch of different movements. You should use the same barbell weight for the entire workout. If you’re not comfortable with overheads squats you can sub back or front squat.
Community Notes: Happy birthday Ryan A & David S!
Workout of the Day
Complete 4 rounds for time of:
Time cap: 16 minutes
WOD Notes: This WOD is a twist on the CrossFit mainpage workout from 221107 . While the workout is for time, the goal is to challenge yourself with really high box jumps, even if that slows you down. Pick a height you’ll have to set up for and think about each rep. (That may mean Rx+ for some of our really good jumpers!)
Holiday Schedule Notes: We’ve adjusted the schedule for the days surrounding Thanksgiving as follows:
Workout of the Day
Thruster 3-3-3-3-3-3
Then complete NFT:
WOD Notes: Aim to start the first set of 3 thrusters around 65-70% of your 1 RM. If you’re feeling great, you should end up around the 85-90% mark by the last set!
Workout of the Day
Complete 5 sets of:
Then complete 5 rounds for time:
Time cap = 22 minutes
WOD Notes: We expect some people will get capped in today’s metcon. To give yourself the best shot at finishing, keep your handstand walk (or sub) under 1 minute per round, and string sets of at least 10 on deadlifts and wall balls.
Schedule Notes: On Thanksgiving Day, when most gyms are closed, ICA is open and rocking with energy as we complete our annual tradition, The Firebird! To accomodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am). When you sign up for a heat time, that is the time you START the workout. You should show up 20-30 minutes before your heat time to warm up! “The Firebird” is a long workout, so if you’re looking for something more reasonable you can consider “The Firebird Express.” Check out the WODs on last year’s blog post here.
Workout of the Day
Every 2 minutes for 20 minutes complete:
WOD Notes: If you hit a round where you can’t complete the prescribed work within the 2-minute clock, the workout turns into an AMRAP, where you keep repeating 8 T2B & 12 burpees until the 20 minutes expires. Record time to complete each round.
Community Notes: Happy birthday Mike D and Matt W!
Workout of the Day
Take 6 sets to work up to a heavy single of the following complex:
Then EMOM for 6 minutes of:
WOD Notes: This sequence is commonly called a “3 position clean” due to the 3 different starting points. If you want to stay lighter and work on technique, hit a set every 1-2 minutes. If you’re feeling good and want to go heavy, you’ll lift at 0, 2, 5, 8, 11, and 14 minutes.
Community Notes: Happy birthday Allison S and Lindsay J!
Workout of the Day
“Jack” AMRAP in 20 minutes of:
WOD Notes: Programming Credit for this hero WOD goes to CrossFit HQ. It was first posted in 2010 in honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, who died September 29th, 2009, from the detonation of an IED in the Philippines. It was posted most recently on Oct 29, 2022. Choose a barbell and kettlebell weight that lets you perform each set of 10 unbroken, at least for the first several rounds.
Community Notes: Happy Veterans’ Day! We are grateful for your service.
Workout of the Day
With a partner (one working at a time), complete 4 rounds of:
Divide work as needed.
Time cap: 32 minutes
WOD Notes: Today you and a partner will get to tackle a long(ish) metcon together! As a duo, your goal is to minimize downtime. Try to divide work so you’re putting in equal effort, not equal reps! If someone is a stronger rower, have them take some extra calories. Whoever is the stronger push up-er or double under-er can take extra reps there too!
Workout of the Day
Sumo deadlift 5-5-5-5-5
Then complete NFT:
WOD Notes: Work up to a heavy 5 rep sumo deadlift. If you know your 1RM, start around 65% and end around 85%.
Workout of the Day
Complete for time:
800m run
Then 12-9-6 reps of:
800m run
Time cap= 20 minutes to start the final run
WOD Notes: Today’s workout is heavy and high skill…be sure to pick movements that challenge you but minimize failed reps. Each run should take less than 5 minutes. (Shorten the distance or sub a row or bike as needed.) Power cleans and BMU can be one at a time, but you should be able to average 4/minute to ensure you finish under the cap. If you’re still working at 20 minutes, stop where you are and head out for the final run!
Community Notes: Happy Birthday, Terrie!
Workout of the Day
Complete AMRAP in 20 minutes:
WOD Notes: To rack up as many rounds as possible, run fast and go unbroken on the indoor movements! EVERYONE should aim to go unbroken for at least the first round. For the hollow rocks, consider decreasing the reps, tucking one or both legs, or performing dead bugs. For the bar hang, you can adjust the time, add a band, or do a ring row hold. No matter what movements you choose, make them look good!
Workout of the Day
Push press 3-3-3-3-3-3
Then, complete 3 sets of max consecutive push presses at:
Rest 1 minute between sets.
WOD Notes: In the first part of the workout you’ll establish a heavy 3 rep push press. In the second part you’ll complete push press “drop sets.” Don’t go crazy trying to get exactly 50/40/30%… use those numbers as a guide. List the weights you used and number of reps you got in SugarWOD!
Workout of the Day
Complete 6 rounds, each for time, of:
Start a new round every 5 minutes.
WOD Notes: This is an interval style workout where the faster you go, the more rest you’ll have! If 2 rope climbs will take longer than a minute, scale to 1 rope climb and/or partial height rope climbs. You’ll want to finish each round by 3-4 minutes to ensure rest between rounds.
Workout of the Day
Complete AMRAP in 15 min of an ascending ladder of:
At the start and every 3 minutes thereafter (0, 3, 6, 9, 12), perform:
Weight: 135/93#
WOD Notes: The hang power cleans are meant to be moderately heavy. Pick a weight that lets you string at least the first 3 rounds (9 reps). Same for the handstand push ups – your goal should be to string the first 3 rounds. Modification options include: HPSU to an abmat, dumbbell push presses, regular push ups, or 1 wall walk for every 3 HPSU.
Community Notes: Happy birthday Betsey & Megan L!
Workout of the Day
Front squat 5-5-5-5-5
Then complete NFT:
WOD Notes: Today we’re working up to a heavy 5 rep front squat. For those who know your 1RM, start around 65-70% of your 1RM and aim for 85-90% of your 1RM. After squats you’re in for a treat – a whole bunch of bicycle crunches and banded glute work!
Community Notes: Happy Birthday Ceil and Marsha!
Workout of the Day
Complete 5 rounds for time of:
Time cap: 25 minutes
WOD Notes: It should be a beautiful day to get outside and run! We have new and improved running routes from the North room to ensure they are comparable to the main room. Check out the Google doc on the right hand side of the blog that provides a map and written description for the 200, 250, 400, 600, and 800-m routes. Direct link HERE.
Community Notes: Happy birthday Faith!
Workout of the Day
Complete 27-21-15-9 reps for time of:
WOD Notes: Ideally, each round of C2B pull-ups and deadlifts will be completed in 2-4 sets. For instance, the round of 27 could be 9-9-9 or 7-7-7-6. Pick scales that will allow you to string together multiple reps even when tired!
Workout of the Day
Take 15 minutes to work up to a 1 rep squat snatch.
Then EMOM for 6 minutes of:
WOD Notes: Athletes who are experienced and comfortable with the squat snatch should aim for 5-7 heavy reps, working up to a 1 rep max. If you’re still learning the snatch, aim for 15-30 reps total (1-2 reps every minute); stay light and focus on technique. If your shoulders don’t feel stable in a full snatch, consider practicing with PVC for the first 5 minutes, then switch to power snatches (or cleans) and work to something heavy!
Community Notes: Happy birthday Steve Keiper!
Schedule Notes: Due to Halloween, there will be no 7pm Teen class and therefore no 7-8pm Open Gym.
Workout of the Day
Complete 2 rounds for time:
WOD Notes: I don’t need to convince you of anything today… This workout is going to be so epic/amazing/fun that I’m sure every one of you read the workout and your first reaction was “YES! I’m in!” If that wasn’t your reaction (odd…) come in anyway!
Community Notes: Happy birthday Mel Zab!
Workout of the Day
Complete 3 rounds of 1 minute at each station for total reps:
Rest 1 minute between rounds
WOD Notes: If you’re participating in the power meet this afternoon but still want to get your workout in, come attack this WOD at 50-75% intensity and you should be good to go! If you’re not doing the power meet, come crush this WOD at 100% intensity! Athletes will need to pair up to share a slam ball. Pick one partner to go in reverse order: slam ball, one legged squat, row/bike, tuck ups, box jumps.
Power Meet Notes: The ICA in-house power meet kicks off at 4pm! The gym will be open by 3pm for warm up. Guests and spectators are welcome (and encouraged)! Chili cook off contestants – bring your chili no later than 6:00pm. Click here for additional meet details!
Workout of the Day
Push Jerk 2-2-2-2-2-2
Then 3 rounds not for time:
WOD Notes: If you’ve never played around with sliders, you’re in for a treat! Check out a video demo here.
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: If you’re still working towards your first ring muscle up, check out this video for some great modification options: https://www.youtube.com/watch?v=kQVOD7wPIns. If none of these variations are attainable, work on your pulling and pushing strength with a combination of banded pull ups, ring rows, banded ring dips, and push ups. Your coach will help you figure out the right movement and reps! The first 5 ring MU (or whatever your modification is) should take less than a minute, and even when you’re tired should not exceed 1.5 minutes.
Awesome Note: Ian from Precision Performance PT is coming to ICA from 4:30 to 6:30 to hold free 15 minute sessions. If you have anything aching on your or just have questions for a really knowledgeable PT, feel free to reserve a spot HERE.
Workout of the Day
Complete 5 rounds for time:
Time Cap: 20 minutes
WOD Notes: Round 1 you’ll complete 5 wall walks, 50 thrusters, and 50 sit ups; round 2 is 4-40-40, etc. The thrusters should be light – something you can do in 1-2 sets; 3 sets max! (Don’t be fooled by the light Rx weights… they will get hard!) For an added challenge, athletes who plan to participate in this year’s Open are encouraged to try Open standards for the wall walks (make sure your fingertips clear a tape line 10″ from the wall; shoulder line is optional for today).
Community Notes: Happy birthday Jimbo!
Event Notes: Our annual Rowvember challenge will be kicking off on Tuesday, November 1st! These 10-30 minute, optional workouts will be posted to the Aerobic Capacity track on SugarWOD. Workouts do not need to be completed on the day they are posted as long as your results are recorded in SugarWOD on the proper day before the end of the month. Workouts can be completed during Open Gym, out in the parking lot (weather permitting & if classes don’t need the rowers), or at home if you have a rower. A sweet prize (usually a sticker) will be awarded to ICAers who complete all of the workouts!
Workout of the Day
Banded deadlift 10×2 (50% 1RM + band)
Then complete 3 rounds NFT of:
WOD Notes: Today’s focus is on fast, explosive deadlifts. Athletes can choose conventional or sumo – if you’re participating in our meet on Saturday we recommend you use whatever lift you plan do to that day. The weight on your bar should be ~50% of your 1RM. Bands as follows: – Red band, 1RM deadlift <150 lb – Black band, 1RM deadlift 150-250 lb – Purple band, 1RM deadlift 250-350 lb – Green band, 1RM deadlift, 350+ Note: Shorter athletes or those doing sumo deadlifts may want to go up a band color; taller athletes may want to go down a band color
Power Meet Notes: We’re extending the deadline to sign up for the power meet to Wednesday. Sign up in Wellness Living if you plan to attend. After Wednesday, we’ll set the heats!
Workout of the Day
Complete for time:
Barbell =135/93#, Box Height = 24/20″
Time cap: 15 minutes
WOD Notes: This workout uses the 3 main squat variations: overhead, front and back. If you’re not comfortable with overhead squats, switch rounds 1 & 5 to front squats, but leave the reps at 10! If front squats are also not your jam, do back squats for all 5 rounds, but leave the reps as 10-20-30-20-10. Choose a weight where you can hit the target number in 1-3 sets each round.
Community Notes: Happy birthday Drew Meyers!
Workout of the Day
Complete AMRAP in 18 minutes of:
WOD Notes: You’ll get out of this what you put into it! If you’re showing up ready to rumble, sprint the 200’s and go for unbroken sets on the inside! Otherwise, go for a moderate pace on the run and try to hold the same pace each round. These KBS are American (overhead) – if you prefer RKBS, perform 22 instead of 15.
Workout of the Day
Bench press 10×2 (80% 1RM)
Then complete 5 sets of max reps at:
WOD Notes: Pick a weight around 80% of your 1RM and stay there for all 10 sets. If you realize you selected the wrong weight you can make an adjustment (or two), but the goal is to remain relatively constant.
Event Note: Today is the Citizen Advocacy’s 36th Annual Phoenixville Run! The event starts at Reeves Park at 8:30am and there are 5k & 10k options. ICA is an annual sponsor for this event and we encourage everyone to participate to test your 5k benchmark! You can show up and register on site 🙂
Schedule Note: Due to the large number of ICAers participating in the Phoenixille Run, there wil be no 8:30am class. In its place, Open Gym has been extended, now 7:00-9:30am in the North Room. Classes will be 7:00 (Oly), 8/9/9:30/10 (Daily WODs). So many opportunities for fitness!!
Community Notes: Happy birthday Averie, Sofia Stipa, and Lleyton!
Workout of the Day
Complete for time:
Time cap= 20 minutes
WOD Notes: Today’s chipper calls for HEAVY clean & jerks, around 75-80% of your 1RM. The first 10 reps should take between 2-3 minutes to complete.
Note: The North Room will be closed for painting this Friday 10/21 from 7:00am-6:00pm. This means the 9:30 and 12:30 classes are canceled, and Open Gym is limited to the Main Room from 8-9, 10-12, and 1-4. We apologize for the inconvenience!
Community Notes: Happy birthday Nick Stipa!
Workout of the Day
Partner Interval AMRAP in 20 minutes of:
WOD Notes: Each partner will complete 1 full round while the other partner rests. Try to pair up with someone you can share a box with. You can make quick height adjustments by adding a 25# or 45# plate to the top of the box if needed! If you know you can easily string the 12 DB snatch- even when tired, consider going up in weight.
Workout of the Day
Back squat 10×2 (80% 1RM)
Then 3 rounds of:
WOD Notes: Pick a weight around 80% of your 1RM and stay there for all 10 sets. If you realize you selected the wrong weight you can make an adjustment (or two), but you shouldn’t be adding weight every set. For the box step ups, pick a box height that puts your upper leg at or just below parallel – 20/16″ is good for most people but not for everyone!
Workout of the Day
Complete 4 rounds for time of:
Time cap: 20 minutes
WOD Notes: Programming Credit: CrossFit mainpage Oct 2, 2022. This is a variation on the CrossFit benchmark workout “DT.” The weight you select should be light-moderate…you should be able to string each set of deadlifts, each set of HPCs, and each set of push jerks, but you’ll likely put the bar down between movements. Rather than sprint the run, hold back a bit so you can come in the door and get right on the barbell. Check out this workout demo video for WOD tips and inspiration!
Community Notes: Happy birthday Brentsen!
Workout of the Day
AMRAP in 30 minutes of:
(Note: 1 round of strict Cindy is 5 strict pull ups, 10 push ups, 15 squats)
WOD Notes: Programming Credit: CrossFit mainpage Oct 5, 2022. This is a longer workout where the goal is to move at a steady pace for all 30 minutes. You should be able to do the first several rounds of 5 pull ups and 10 push ups unbroken. If not, reduce the number (e.g., 3 pull ups + 6 push ups) or add bands. Try to avoid going to singles for at least the first half of the workout. Check out this workout demo video for WOD tips and inspiration!
Workout of the Day
Overhead squat 6-6-6-10 (sub: front squat)
Then, complete 3 rounds NFT of:
WOD Notes: Plan on the 10 rep being the main event today! The sets of 6 should be used to build up to what you think you might be able to hit 6 times on the last set. Then do it 10 times.
The time has nearly arrived! In two short weeks, ICAers will gather to put on a glorious show of strength and chili. Don’t miss it. Here is what you need to know:
Time: Saturday, October 29. The first heat will kick off at 4:00 pm.
What goes on: Powerlifting as a sport consists of 3 movements: back squat, bench press and deadlift. You’ll be given 3 attempts at each lift to find the heaviest weight possible. The “score” is the sum of the highest successful lift of each movement.
Chili is one of the finer things in life but you already know that. We’re looking for 5-10 peole to bring a crock pot of chili for the masses! We’ll provide bowls, spoons, sour cream, and shredded cheese. Everyone will vote and a new chili master will be crowned!
Why you should do it: To enjoy the company of the best group of people we know, test three strength benchmarks in one evening, and maybe set some new personal records! This meet is great for our newest members and experienced members alike.
You can sign up for the meet in Wellness Living. The sign up for the chili cookoff will be on the desk. Deadline to sign up for both will be Tuesday, October 25.
Timeline
Rules to remember:
Chili Notes:
Even if you’re not lifting, come on out to have some fun and cheer on some PRs!
Workout of the Day
Complete 21-18-15-12-9 reps for time of:
Complete 50 double unders before each round.
Time cap: 15 minutes
WOD Notes: This workout is meant to be short and intense! Each round starts with 50 double unders, which should be completed in 1-3 sets and take no more than a minute (maybe slightly longer when you’re tired). Decrease the number or switch to 100 single unders or 150 speed step single unders if doubles aren’t in your arsenal! The thrusters should also be able to be completed in 1-3 sets. Today’s goal: move fast!
Workout of the Day
Complete 2 rounds for time of:
Time cap: 20 minutes
WOD Notes: Today is a classic conditioning and core workout! Push the pace on the runs and stay consistent and steady through the indoor reps.
Community Notes: Happy birthday Dan E, Robin, and Ming!
Workout of the Day
Muscle Clean 1-1-1-1
Power Clean 1-1-1-1-1-1
Then complete for time:
WOD Notes: For planning purposes, the muscle clean is likely to top out at around 50% of your 1 rep power clean. On the power clean, focus on consistent foot placement as you land. For the row, GO FAST!
Workout of the Day
Athlete’s Choice:
“Isabel”:
Or “Randy”:
WOD Notes: Isabel is a benchmark workout that is designed to be short and devastating! However, being able to go heavy enough to make 30 power snatches challenging requires a great deal of comfort and technical proficiency with the snatch. If you would prefer to stay light, go with the 75 reps of Randy, which is designed to be done at a much lower weight (something you can string in sets of 5, 10 or even 15). If you feel like setting your hair on fire, you’re welcome to try to complete both in the 10 minute cap.
Community Notes: Happy birthday Aidan Loux!
Workout of the Day
EMOM for 18 minutes:
WOD Notes: In today’s workout you’ll start a new movement each minute. If rope climbs aren’t your jam, no problem! You can substitute rope pulls, pull ups, or ring rows. The prescribed numbers for burpees and box jumps are for someone fairly proficient with those movements. Pick a number that you can complete in 30-40 seconds when fresh and no more than 50 seconds when tired.
Community Notes: We’re planning an informal get together & bonfire at our house this Saturday evening. All are welcome! 5pm – 10pm. Stop by for a bit or stay for the duration! We’ll have some snacks; BYO beverages and snacks to share! Reach out to Nik or John if you need our address. Hope to see you there! (Significant others and kids are welcome too!)
Community Notes: Happy birthday Reese!
Workout of the Day
Shoulder Press 5-3-3-2-1-1-1
Then complete 4 rounds of 20 seconds of work, 10 seconds of rest at the following stations:
WOD Notes: Aim to start the set of 5 presses around 65% of your 1RM. The first single should be around 90%. For the cash out, you’ll complete all 4 rounds at 1 station before moving to the next station. The speed step single unders are a great way to practice the fast wrist flick needed for double unders. Stay relaxed and see how fast you can go! Competitive athletes can generally hit 80 in 20 seconds!
Workout of the Day
Partner Interval:
Complete 20 rounds (10 each) for time of:
Time cap = 25 minutes
WOD Notes: Today we have a fan favorite – a partner interval WOD! Partner 1 will complete 1 full round while Partner 2 rests, then Partner 2 completes 1 full round while Partner 1 rests. Try to partner with someone that you can share a set of DBs with – especially in larger classes. The DBs can be held any way you want – most common is to hold them at your sides (famer carry style) or on your shoulders. To ensure both you and your partner get a great workout, select a medicine ball weight where you can complete 15 wall balls in 1-2 sets, even when tired. The lunges should be unbroken every round.
Workout of the Day
Complete for time:
Time cap = 20 minutes
WOD Notes: Each round, the reps decrease but the difficulty of each movement increases! As you think about modifications, try to follow that same pattern – i.e., increase difficulty each round. An example for the pull up series might be ring rows, banded pull ups, banded chest-to-bar pull ups…or even 3 sets of ring rows with each set getting more horizontal.
Community Notes: Happy birthday Bill Sunick!
Workout of the Day
Deadlift 1-1-1-1-1-1-1 (athlete’s choice: sumo or conventional; training max – no fails!)
Then 5 rounds NFT:
WOD Notes: Similar to the recent 1RM bench and back squat days, today’s heavy singles are meant to help you figure out a starting point for the power meet on 10/29. You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails and no 10 second pulls today!!) The weight you end at today would be a good place to start at the power meet. The superman rocks are like hollow rocks, but belly down.
Good News: We’re excited to announce earlier access to our programming! On the right hand side of the blog is a new icon titled “Workout of the Day Weekly Preview.” It links to a Word doc that will be updated Sunday evenings with the WODs for the next 7 days. We (obviously) discourage cherry picking, but we do recognize there are valid reasons for self-selecting WODs… such as if you’re working towards a specific goal. Also, with our greatly expanded Open Gym hours, having access to the programming will ensure any supplemental work you do during Open Gym doesn’t conflict with an upcoming WOD. If you like the element of surprise, just ignore the new icon and continue to wait for the Daily WOD to be posted at 8pm! This Weekly Preview is being offered on a trial basis for the next 6-8 weeks. Please send us your feedback to help us decide if this new feature should stay!
Audge throwing some weight overhead!Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: This one is going to get spicy!! Choose a front squat weight around 60% of your 1RM; you should be able to do all 6 reps unbroken but it will get challenging. The bar should come from the floor, not the rack, if at all possible. For the toes to bar, you’ll want to string at least 3-5 even when tired. If that’s not possible, decrease the rep scheme (go up by 1’s or 2’s instead of 3’s) or modify to an ab movement of your choice!
Community Notes: Happy birthday Pugh!
Workout of the Day
Complete the following 4 rounds, each for time:
Round 1:
Round 2:
Round 3:
Round 4:
Start a new round every 6 minutes.
WOD Notes: Today’s work out is an interval style in which each round should take less than 4.5 minutes so you have at least 1.5 minutes to rest and recover. The movements are always in the same order, but you start with a different movement each round! If your 400m run takes longer than 2 minutes, consider shortening it to 250m.
Community Notes: Happy birthday Meghan Daney!
Workout of the Day
Bench press 1-1-1-1-1-1-1 (training max – no fails!)
Then complete 3 rounds NFT with 30% 1RM:
WOD Notes: Similar to last week’s back squat day, today’s heavy singles will help you figure out a starting point for the power meet on 10/29. You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet.
Community Notes: Happy birthday Jacqui!
Workout of the Day
Complete for time:
WOD Notes: Programming Credit: CrossFit mainpage 220915. The weight on the snatches should be light enough that you can cycle several reps in a row. For instance, you may complete the set of 21 as 12+9, or 7+7+7 or even 6+5+5+5. Singles are discouraged. If the full squat snatch movement isn’t available to you, modify to squat cleans, overhead squats, or power snatches.
Community Notes: Happy birthday Eric R!
Workout of the Day
Complete 2 rounds for time of:
WOD Notes: READ ME BEFORE YOU CHERRY PICK!! This was the mainpage workout on Aug 30, 2022. We had a lot of members interested in trying it, so we had to post it! Our goal is to make the workout attainable and rewarding for everyone; read on for how we plan to do that!
In short… Just show up! Coach Tanya will help you figure out a plan, and your WODmates will get you through it. 100% guaranteed you’ll be happy you showed up!
Workout of the Day
E2MOM for 20 minutes:
WOD Notes: Today we get to throw some weight around with heavy clean and jerks! If the barbell is moving well you’re welcome to go for a PR attempt. If not, work up to a moderately heavy weight and focus on technique. Today’s cleans can be squat, power, or split!
Community Notes: Happy birthday Jess Williams!
Workout of the Day
AMRAP in 18 minutes:
WOD Notes: Each movement in this WOD is challenging, so today isn’t going to be a sprint for most people! It’s expected that you’ll have to slow down and focus on technique. However, pick scales as needed so that no set of 12 reps takes longer than 90 seconds.
Community Notes: Happy birthday Dennis!
Workout of the Day
Complete 10 rounds for time of:
Time cap = 25 minutes
WOD Notes: Today’s WOD isn’t technical, just a turn-your-head-off-and-go kind of day! Aim to complete the first round in 90-120 seconds; you’ll have to average 2.5 minutes per round to finish under the cap. Of course, hitting the time cap is okay too… 25 minutes of conditioning will be a good day no matter what!
Community Notes: Happy birthday Mason!
Workout of the Day
Back squat 1-1-1-1-1-1-1 (training max – no fails!)
Then 3 rounds of:
WOD Notes: Today’s heavy singles will help you figure out a starting point for the power meet, which is 31 days away! You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet on 10/29.
Schedule Notes: Today is our first Wednesday 4:30pm Olympic lifting class! Our olympic lifting classes are open to athletes of all levels who want to work on their technique in the snatch, clean, and jerk. These lifts are unparalleled in terms of their ability to develop speed, power, and coordination! The class is offered twice per week – Saturdays at 7am and Wednesdays at 4:30pm. To view the programming, open SugarWOD, select the desired date, then tap the blue arrow next to “Workout of the Day” which will open a drop down box where you can select Weightlifting.
Workout of the Day
Complete 21-15-9 reps of:
Run 400m BEFORE each set.
WOD Notes: Today’s WOD calls for moderately heavy bench press; pick a weight that requires you to break the first set of 21 into 2-4 sets. The box jumps are taller than normal, so be sure to challenge yourself by going at least 2-4″ higher than your normal height.
Workout of the Day
Complete for time:
Time Cap = 20 minutes.
WOD Notes: If you’re strong at both of these movements, try to go unbroken for all sets! If that’s not a realistic goal, you should aim to complete the longest (“apex”) round in 3-4 sets per movement. For instance, choose a wall ball weight where you can do the set of 25 as 10-8-7. For the DU, reduce the number of reps using any multiple of the wall ball rep scheme (1x WB = 5->25->5, 2xWB = 10->50->10, 3 x WB =15->75->15).
Community Notes: Happy Birthday Anna!
Workout of the Day
Push Press 2-2-2-2-2-2
Then:
Weighted ring dip 5-5-5-5-5
WOD Notes: Aim to start your first set of push presses at 70% and build to 90-95% by your last set. Fight for the hardest version of ring dip you can do. That could be banded, feet assisted, regular, or weighted!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Choose a deadlift weight that will let you complete each round in 1 or 2 sets of touch and go reps.
Schedule Notes: We’re breaking in the North room with the first official class at 8:30am! There are 6 classes on the schedule tomorrow. (So many opportunities to get your fitness on!) Main Gym = 7am Oly and 8/9/10am Daily WODs. North Room = 7:00 Open Gym, 8:30/9:30 Daily WOD.
Workout of the Day
Complete 4 rounds, each for time, of:
Start a new round every 6 minutes.
WOD Notes: Work with your neighbor to decide who wants to bike and who wants to row. If you can’t decide, alternate each round!
Workout of the Day
Front Squat 2-2-2-2-2-2
Then, complete for time:
WOD Notes: Start the first set of front squats at around 70% of your 1RM and end around 90-95%. Shoot for big sets on the med-ball cleans and let your legs catch on fire!
Community Notes: Happy birthday Tiana!
Workout of the Day
Complete for time:
WOD Notes: Today’s WOD is modified from the CrossFit mainpage on 9/11/22. We’ll be spending a lot of time upside down but don’t worry – there are modification options for anyone who prefers to stay right-side up! For example, the sub for handstand hold could be a wall climb hold or holding a pair of DB/KB overhead. The sub for the handstand walk is 2x distance walking lunges holding a DB/KB overhead. The sub for HSPU = DB push press or A-frame push ups. Come on in and work on your shoulder strength and stability!
Workout of the Day
“Nasty Girls”
Complete 3 rounds for time of:
WOD Notes: This is a CrossFit benchmark WOD, last performed at ICA on 9/17/2020. Although kipping MU are allowed for Rx today, the OG version featured strict MU (check out the video here!), so if you have that skill in your arsenal we encourage you to try it! For those still working on MU, scale to 7 jumping muscle ups or 7 pull ups + 7 push ups. If you are certain you can complete the hang power cleans unbroken at the prescribed weight, consider scaling up the weight to a point where the third round might take two sets.
Community Notes: Happy birthday Shawn G!
Workout of the Day
Deadlift (sumo or conventional) 3-3-3-3-3-3
Then with a partner complete:
WOD Notes: For the sled drag, find someone who deadlifts around the same weight as you and load a sled to 50% of today’s 3RM. One person drags at a time, but you can switch back and forth as often as needed.
Workout of the Day
Complete 50-40-30-20-10 reps for time of:
WOD Notes: This is CrossFit’s benchmark WOD “Annie” with kettlebell swings added for some extra fun! Choose a KB that allows you to complete the swings in large sets (1-3 sets for round 1). Double unders should be the fastest part of the workout, ideally 1 minute or less in round 1.
Workout of the Day
Teams of 3 complete for time:
One athlete running at a time.
Time cap: 40 minutes
WOD Notes: The 10k will be completed as 25x400m. 40 minutes is an aggressive time cap – team members will need to average a 1:36 pace (per 400m) to finish under the time cap. If that isn’t attainable for you, scale the distance to 250m. Keep in mind you’ll get a 1:2 work:rest ratio, so you should recover almost completely between intervals! Athletes who can’t run may bike, row or ski erg instead – choose something that will take between 1:15-1:30 per round.
Community Notes: Happy birthday Ray Zab!
We’re excited to announce that Tanya has accepted a position as a full time coach and personal trainer at Iron Cross Athletics! Tanya first joined ICA in 2013 and started coaching for us, part time, in 2014. She’s now stepping into a full time position, so you’ll be seeing her on the schedule and in the gym a lot more! We are thrilled to have her take on this new and larger role in our community.
Tanya has a degree in Kinesiology and Health and Physical Education K-12 from Temple University. She has coached swimming since 2011 and CrossFit since 2014. Tanya worked out at ICA through two pregnancies (including twins) and brings a wealth of knowledge that will benefit our entire community. Join us in congratulating Tanya on her new role!
Workout of the Day
Bench Press 2-2-2-2-2-2
Then 4 sets NFT of:
WOD Notes: For the cash out, choose the heaviest dumbbell with which you can complete 10 unbroken reps on each arm. Then, use that same dumbbell for the weighted bench dips.
Community Notes: Happy birthday Gisella!
© 2019 Iron Cross Athletics
1041 W. Bridge Street
Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
