Daily WOD – Dec 3, 2022

Quinn getting strong with the teen crew!

Workout of the Day

Complete AMRAP in 20 minutes of:

  • 100 speed step single unders
  • 30 Russian KB swings (53/35#)
  • 20 seated leg raises over KB

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!

Daily WOD – Aug 27, 2022

Cara rocking mobility!

Workout of the Day


AMRAP in 20 minutes of:

  • 8 power clean and jerks (155/103#)
  • 28 double unders
  • 15 toes to bar

WOD Notes:  This is Sage’s birthday workout and an annual ICA benchmark! The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will take ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!

Community Notes:  Happy birthday Coach Tanya!

Daily WOD – Aug 26, 2022

Bruce getting the bar overhead!

Workout of the Day

Back Squat 8×5 (E2MOM, 75% 1RM)

Accessory 1:

  • 3x20s squat (25% 1RM, 10s down, 10s up)

Rest 1 minute & repeat for 3 sets

Accessory 2:

  • 1 minute bike
  • 1 minute rest

3 rounds for max distance

WOD Notes:  Today we’re starting a 9 week power lifting cycle to get us ready for a mock power lifting meet on Saturday, October 29! The meet is a great opportunity to test 3 heavy lifts in 1 day, get a taste of competition within the comfort of ICA’s walls, and participate in our notorious chili cook off! More details to come… for now just save the date and be sure to hit as many lifting days as you can over the next 9 weeks. Today’s back squats aren’t terribly heavy, but the volume will add up.

Schedule Notes: Coach Tanya is going to be running a swim workout this Saturday at Laurelwood Swim Club from 10:45 to 11:45 am! You do not need to be a proficient swimmer to join in the fun; just willing to try a different kind of fitness.

  • There will be a DB or KB used in the workout so please bring one if you’ve got it!
  • Cost of admission to the pool is $5.
  • Sign up in Wellness Living if you plan to attend!

Daily WOD – Aug 25, 2022

Alex getting his bench press in!

Workout of the Day


Complete 21-15-9 reps for time of:

  • Handstand push ups
  • Push ups
  • Ring dips

WOD NotesJT is an old school hero WOD that pre-dates kipping handstand push ups… so today’s Rx HSPU will be strict! If you’re not up for HSPU and/or ring dips, you can sub barbell shoulder presses at 60% 1RM press for the HSPU and bent over rows (same bar) in place of ring dips. If you have 10 minutes to kill, check out this 2015 video of 2013 CrossFit Games champion Sam Briggs crushing JT. (Full disclosure: your JT may not look like this.)

Daily WOD – Aug 24, 2022

Melinda getting under a barbell!

Workout of the Day


Complete 5 rounds of:

  • 400m run
  • 15 overhead squats (95/63#)

Time cap= 20 minutes

WOD NotesThis is a benchmark WOD that we complete once/year. You don’t want to miss it! If you are not comfortable with the overhead squat, modify to front or back squat. Whatever variation you choose, pick a weight that will allow you to complete the first few rounds unbroken and give you a legitimate shot at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!

Community Notes:  Happy birthday Shawn C!

Daily WOD – Aug 23, 2022

Erin killing the farmer’s carry!

Workout of the Day

EMOM for 20 minutes of the complex: 2 clean pulls + 1 power clean

WOD NotesToday’s goal is to improve our clean technique, specifically getting our hips open in the “2nd pull.” We care less about going heavy today and more about hitting good positions. Most athletes will stay well below a max and lift every minute on the minute (EMOM). If you’re feeling good and want to go heavy, you can switch to a lift every other minute (EOMOM) for the 2nd half of the workout.

Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!

Daily WOD – Aug 22, 2022

Scott & Kt enjoying some father-daughter competition!

Workout of the Day

On a 23 minute clock, complete 1 minute at each of the following stations:

  • Row (calories)
  • Rest
  • Alternating DB snatches (50/35#)
  • Rest

Repeat for a total of 6 rounds.

WOD Notes: Today is a sprint interval where you’ll work hard for a minute then rest for a minute. You’ll log two scores: total calories and total DB snatches. “Rollover calories” count today, so make the last pull a big one!!

Daily WOD – Aug 21, 2022

Karen giving the 150# sandbag a go!

Workout of the Day


  • 800m run
  • 30 shoulder-to-overhead (185/123#)
  • 800m run

WOD Notes: Most people will complete the shoulder-to-overhead as split jerks, although push jerks and push press are okay too! Pick a weight where you can complete sets of 3-5 reps at a time. Aim to complete the first run in no more than 5 minutes, and be out the door for your 2nd run by the 12 minute mark. The barbell can be taken from the rack or the floor, athlete’s choice.

Daily WOD – Aug 20, 2022

ICA Community Fitness fun!

Workout of the Day

Sumo deadlift 3-3-3-3-3-3

Then complete 3 rounds NFT of:

  • 10 barbell roll outs
  • 10 Romanian deadlifts (40% 3RM sumo deadlift)

WOD Notes: If you hit the RDLs with solid form, your hamstrings and glutes should light up on every rep. If you are feeling these in your low back, let your coach know so we can help!

Community Notes: Happy Birthday Rey!

Daily WOD – Aug 19. 2022

Stephanie working her farmer’s carry!

Workout of the Day

Complete for time:

  • 1500/1200m row
  • 50 wall balls (20/14# to 10/9′)
  • 1000/800m row
  • 50 wall balls (20/14# to 10/9′)
  • 500/400m row
  • 50 wall balls (20/14# to 10/9′)

Time cap= 20 minutes

WOD Notes: Choose a wallball weight/height/rep scheme that will allow you to complete each set of wallballs in under 3 minutes. See if you can increase your row speed each round!

Community Notes: Happy birthday Ray F!

Daily WOD – Aug 18, 2022

Carver getting strong with the Pville Community!

Workout of the Day

AMRAP in 15 minutes of:

  • 8 kettlebell swings (70/53#)
  • 10 box jumps (30/24″)
  • 12 weighted abmat sit ups (20/14# medball)

WOD Notes: Today’s goal is constant movement. Choose a kettlebell that will let you complete 8 swings unbroken even when tired and a box height that will minimize down time. Turn your head off and go!

Daily WOD – Aug 17, 2022

Kelyn & Lacey racing down Bridge Street!

Workout of the Day

Push press 5-3-3-2-1-1-1

Then complete NFT:

  • 20 manmakers

WOD Notes:  If you’ve never played around with manmakers, they tend to escalate quickly! Check out a demo video here. In larger classes athletes may need to share dumbbells. Try to complete several manmakers in a row before passing them off to your partner.

Community Notes: Happy birthday Coach Zhu, Tracy M, and Zoe!

More Space = More Fitness!

We’re excited to announce that ICA is expanding!

You’ve probably noticed construction taking place in the back corner of the gym… Curious to know what it’s all about? We’re adding a fully outfitted 2nd workout room. Below are some details and answers to your questions.

When will it be ready?  This has been in the works since last August (2021)!  We hope to have the basic construction done within the next week and then begin moving in new equipment. With a little luck, we’ll have meaningful fitness happening by September 1!

What will it look like when complete?  The new space will serve the purpose of an entire second gym. While the layout will be different, we will still have fully outfitted workout stations similar to what we have in the current space (likely 12 rather than 14 spots).

Why?  Because we want to be able to offer as much fitness as possible! In the short term, this room allows us to greatly expand our open gym hours. As we progress, we will begin to add classes at peak times (Saturday mornings, weekday afternoons, etc.). The main goal is to have more offerings and opportunities for our members – if you want to come in and workout, we want you to be able to!

How can we help?  I can’t tell you how grateful I have been to field this question from many of you already. The answer is, we will have ~10,000 pounds of mats to install, 12 new squat racks/pull up stations to assemble and then bolt to the ground and a whole fleet of bike ergs to piece together (and this is just the start). We hope to put one or two work days on the calendar shortly for anyone who is willing and able to help out!

We truly can’t wait for all the opportunities this space will give us to help serve the ICA and Phoenixville community!

Daily WOD – Aug 16, 2022


Gleba power on the yoke!

Workout of the Day

Complete for time:

  • 100 double unders
  • 20 thrusters (95/63#)
  • 5 rope climbs
  • 80 double unders
  • 16 thrusters (95/63#)
  • 4 rope climbs
  • 60 double unders
  • 12 thrusters (95/63#)
  • 3 rope climbs
  • 40 double unders
  • 8 thrusters (95/63#)
  • 2 rope climbs
  • 20 DU
  • 4 thrusters (95/63#)
  • 1 rope climb

Time cap: 20 min

WOD Notes: The time cap will probably catch some people today! Choose modifications that ensure you finish the first round in less than 6 minutes. Coaches challenge for RX athletes: Who can go unbroken on DU and thrusters?!

Community Notes: Happy birthday Karen B!

Daily WOD – Aug 15, 2022

Kelsey getting the bar overhead!

Workout of the Day

EMOM for 20 minutes of:

First minute:

  • 3 deadlifts (155/103#)
  • 3 power cleans (155/103#)
  • 3 front squats (155/103#)

Second minute:

  • 5 bar muscle ups

WOD Notes:  Choose a weight that will let you hang onto this complex for most of the workout. Ideally you’ll be left with at least 20 seconds of rest each round.  The bar muscle ups should be completed in 1 or 2 sets in the early rounds.

Schedule Notes:  If you missed the post on our 31Heroes event, check it out HERE!

Community Notes:  Happy Birthday Noah!


Daily WOD – Aug 14, 2022

Bob slaying his toes to rings at B.O.B.!

Workout of the Day

Power snatch 5-5-5-5-5

Then complete NFT:

3×3 snatch pulls (100% 1RM power snatch)

3×10 Sotts presses (empty bar)

WOD Notes:  The power snatches can be touch and go or quick singles today depending on preference. If Sotts presses (behind the neck from the bottom of a squat) do not feel good, shoot for seated behind the neck presses or regular seated presses!

Community Notes:  Happy Birthday Becky!

Daily WOD – Aug 13, 2022

Reese chillin at the Games!

Workout of the Day

Complete 200 burpees for time.

WOD Notes:  Our famous annual benchmark!! Is this a test of conditioning and muscle endurance? Yeah, I guess. Is it a test of sheer mental fortitude? Abso-freaking-lutely! A good rule to help guide your target number (if other than 200) is this: If you get to 100 burpees after 15 minutes, call it at 100. If you get to 100 burpees between 10 and 15 minutes, go to 150. If you get to 100 burpees before 10 minutes, go for 200. If you get to 100 in less than 3 minutes, go for 500. Ok, so the last one is a lie… until someone does it.

31Heroes 2022 – Event Info!

Update: Final team, lane, and heat assignments can be accessed HERE! For final logistics and announcements check the blog tonight, 9/9!

31Heroes 2021

Get excited for ICA’s 12th Annual 31Heroes Fundraiser – taking place on September 11, 2022!

(Yes, it’s a SUNDAY!)

11 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.

Fundraising / Donations

Every year since 2011 we’ve been in the top 5 fundraisers in the WORLD for the 31Heroes organiation. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:

  1. Donate directly to our team page HERE. A donation of $31 (or more) will get you a 31Heroes tank or tee (mailed to you directly by 31Heroes).
  2. Sign up as an individual fundraiser! You can earn some cool gear depending on your fundraising totals. Go to our team page (linked above) and click the “Join Team” button.
  3. Make a cash donation in person at the live event (no t-shirt or prizes).

While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on September 11!


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

  • 200m sandbag run
  • Thrusters
  • Rope climbs (scales: pull ups or ring rows)
  • Box jumps

WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping.  When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb.

  • Level 1 = 50# sandbag, 155# thruster, 30″ box
  • Level 2 = 35# sandbag, 105# thruster, 24″ box
  • Level 3 =  35# sandbag, 65# thruster, 20″ box
  • Level 4 = 20# sandbag, 35# thruster, 16″ box

All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.


To register, please sign up in Wellness Living. This is a free event (does not count toward class totals). Guests from other CrossFit boxes are welcome and encouraged to participate! ONLINE REGISTRATION CLOSES AUGUST 31st SEPTEMBER 2nd to give us time finalize heats and teams!

Please try to establish your 4-person teams in advance of the event.

  • For non-ICA members, email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
  • For ICA members, we will have sign up sheets at the gym (one for each Level). Please list your team, partial team, or sign up as a free agent no later than August 31.


  • 7:30 – Gym opens
  • 8:15 – Opening Remarks
  • 8:30 – Heat 1
  • 9:10 – Heat 2
  • 9:45 – Group Photo in the Parking Lot
  • 9:50 – Heat 3
  • 10:10 – Heat 4
  • 11:15 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages and snacks to share!

We will release heat assignments a few days before the event. [9/9 Update: heat assignments]


The parking lot will be closed so we can set up a “tent city” for our athletes and spectators! The 200m running route will take place in the parking lot, too. The highlighted areas shown below will be available for parking: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.

Spectators and Guests

Family and friends are welcome to join us! Those who plan to spectate and cheer do not need to register. Anyone who wants to participate in the WOD is required to register and complete a waiver.

Parking Lot Party

Bring your canopies, folding chairs, and yard games to create a “tent city” in the parking lot! During the event, we’ll have water and snacks available for participants. Around 11:15 we’ll serve up some wings and pizza. Please bring snacks, food, desserts, and beverages to share… including cold, adult beverages if desired!

Special Note

Remember that our annual 31Heroes event is a fundraiser, not a competition. The focus of the day is honoring the 31 Heroes, enjoying a grueling workout with 100 of your closest friends, and celebrating our incredible community of fitness!

Thank you for your support of the 31Heroes! We can’t wait to workout, fundraise, and celebrate with you all! 

Daily WOD – Aug 12, 2022

Quinn learning torque sled technique!

Workout of the Day

Complete 4 rounds for time:

  • 75 double unders
  • 15 handstand push ups
  • 8 Turkish get ups (4R/4L, 53/35#)

Time cap= 20 minutes

WOD Notes:  Choose a double under option that takes between 1 and 2 minutes/round.  The handstand push ups should take about the same!

Daily WOD – Aug 11, 2022

Weldele Family Flex!

Workout of the Day

Front squat 4-4-4-4-4

Then complete max reps in 1 minute of:

  • Wreckbag jumping front squat (50/35#)

Rest 2 minutes and repeat.

WOD Notes:  We’ll be building to a heavy 4 rep today! Aim for ~65% on your first set and plan to top out in the 85% range. For the jumping squats afterward, do everything in your power to not stop moving!!

Daily WOD – Aug 10, 2022


Deep thoughts with John!

Workout of the Day

Complete for time:

  • 800m run
  • 12 pull ups
  • 600m run
  • 24 pull ups
  • 400m run
  • 36 pull ups

WOD Notes:  Shoot to finish this workout in under 15 minutes. That means averaging less than a 2:15/400m pace throughout the runs and completing each set of pull ups in under 1:00, 2:00 and 3:00 respectively. Feel free to alter the runs to 600-400-200 if running isn’t your favorite but you’d like to keep up the intensity!

Community Notes:  Happy Birthday Dave L and Stephanie M!

Daily WOD – Aug 9, 2022

Celeste driving home form for the teens!

Workout of the Day

AMRAP in 15 minutes of:

  • 20 box jumps (24/20″)
  • 15 hang power snatches (75/53#)
  • 10 overhead reverse lunges (75/53#, 5R/5L)

WOD Notes:  Choose a weight that will give you a chance at going unbroken for several rounds on the hang power snatches and overhead lunges, although you may choose to put the bar down between the two.  Anyone who doesn’t feel like going overhead could turn this into hang power cleans and front rack reverse lunges (likely at 95/63#).

Event Note: Mark your calendars for Sunday September 11 for our annual 31Heroes WOD & Fundraiser!

Daily WOD – Aug 8, 2022

Marcus adding some weight to his bar!

Workout of the Day

Deficit deadlift 7-7-7-7-7

Then, complete 5 rounds NFT of:

  • 2 kneel to 3 single leg hurdle hops (1R/1L)
  • 30 banded clam shells (15R/15L)

WOD Notes: A deficit deadlift means you stand on top of a 25 or 45# plate and reach lower than you normally would to start the lift. For most lifters, this will make it slightly harder to move weight. For some others, this will actually feel more natural. Either way, you get to work on range of motion and brute strength today!

Daily WOD – Aug 6, 2022

Lana getting strong in the Teen Strength & Speed program!

Workout of the Day

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

  • Chest to bar pull ups
  • DB/KB thrusters (2×50/35#)

Time cap= 20 minutes

WOD Notes: Choose a set of DBs that will let you complete each round in 2 or 3 sets. The pull ups should take less than 90 seconds in the first 3 rounds and ideally get faster as you go!

Daily WOD – Aug 5, 2022

Jackson cruising through his deadlifts!

Workout of the Day

Bench Press 3-3-3-3-3

Then complete 5 rounds for time of:

  • 10 ring dips
  • 30 bicycle crunches

Time Cap = 9 minutes.

WOD Notes: Shoot for your first set of bench to be around 70% of your 1RM. Finishing around 90% is possible!  In order to finish the cash out in the time cap, choose a ring dip modification that will take 1-3 sets to complete.

Daily WOD – Aug 4, 2022

Mike working his presses!

Workout of the Day

With a partner, complete 2 rounds for time of:

  • 60 power cleans (95/65#)
  • 400m run
  • 60 front squats (95/65#)
  • 400m run
  • 60 box jumps (24/20″)
  • 400m run

WOD Notes:  Partners should try to run together, but if you have very different 400m run paces, the faster runner can start on the next set of movements before their partner returns. Modify to a row (500/400m) or shorter run (250m) as needed.  During the power cleans, front squats and box jumps, one partner will work while the other rests.  You have to combine for 60 reps but it does not need to be divided evenly!

Community Notes: Happy Birthday Briag G and Elissa!

Daily WOD – Aug 3, 2022

Teamwork makes the dream work! Reese, John & Sage working through the quarterfinals!

Workout of the Day

AMRAP in 5 minutes of:

  • 7 push ups
  • 7 KBS (53/35#)

Rest 2 minutes then AMRAP in 4 minutes of:

  • 5 push ups
  • 5 KBS (53/35#)

Rest 2 min then AMRAP in 3 minutes of:

  • 3 push ups
  • 3 KBS (53/35#)

WOD Notes:  Choose a push up rep scheme or modification that will let you complete the first several rounds of each AMRAP unbroken.  That last 3 minutes is going to be unreasonably fast!!

Schedule Notes: Due to extenuating circumstances (coach availibility due to the CrossFit Games), we will be CLOSED this Sunday, August 7. We apologize for the inconvenience. If you were planning to work out with us on Sunday, we’d love to see you complete the WOD at home and post your results to SugarWOD! The workout as planned calls for a rower, but you can sub a run or other cardio of your choice. Thank you for your understanding!

Daily WOD – Aug 2, 2022

Peter & Yilu crushing their thrusters!

Workout of the Day

Push jerk 8×1 (90%)

Then complete 3 rounds NFT of:

  • 10 AHAP HSPU
  • 10 strict toes to bar

WOD Notes:  Push jerks will be completed “across,” meaning you choose 1 weight and ideally stay there for all 8 sets. Choose the most difficult form of handstand push up that you can do today (AHAP = as hard as possible)! That could mean using a deficit, elevated postion, wall walks, A-frame, bottoms up KB presses or handstand holds.

Event Note:  Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser! You can join our fundraising team or donate to our team HERE!

Daily WOD – Aug 1, 2022

Coach Celeste imparting the wisdom with a smile!

Workout of the Day

Complete AMRAP in 20 minutes of:

  • 500m row
  • 50 alternating single leg squats (25R/25L)
  • 10 squat snatches (135/93#)

WOD Notes: Choose a single leg squat progression that will let you complete each round in less than 3 minutes. If squat snatches don’t feel good, consider power snatches or squat cleans!  Programming credit: CrossFit.com 220717.

Community Notes: Happy Birthday Byron!

Daily WOD – Jul 31, 2022

Reese going ICA strong!

Workout of the Day

Complete 10 rounds for time of:

  • 5 deadlifts (275/185# NTE 75% 1RM)
  • 10 pull ups

Time Cap = 20 minutes

WOD Notes:  Plan on the deadlifts being completed in 1 or 2 sets each round. Avoid going to singles! Pull ups should take less than a minute.

Community Notes: Happy Birthday Liz!

Daily WOD – Jul 29, 2022

Emily getting under the bar!

Workout of the Day

AMRAP in 12 minutes of an ascending ladder:

  • 5 wallballs (20/14# to 10/9′)
  • 10 double unders
  • 10 wallballs (20/14# to 10/9′)
  • 20 double unders
  • 15 wallballs (20/14# to 10/9′)
  • 30 double unders

Continue adding 5 wallballs and 10 double unders until time expires.

Rest 3 minutes, then:

Alternating EMOM for 10 minutes of:

  • 15 sec L-sit hold (min 1/3/5)
  • 30 second headstand hold

WOD Notes: There will be lots of work getting done today! Part 1 of this workout should be fast while part 2 is more skill work and strength based. Come in for a well rounded day of fitness!

Community Notes: Happy Birthday Dom!  And, please stop in to ICA today or tomorrow to collect your “Reese Fan Tee” and send her off to Madison with some ICA spirit!


Daily WOD – Jul 28, 2022

Erik slaying another WOD!

Workout of the Day

Complete 3 rounds for time of:

  • 400m run
  • 25 push press (115/73#)
  • 25 toes to bar

Time cap = 22 minutes

WOD Notes: In the event of rain, substitute a 500/400m row for the run. Shoot for a push press weight that takes 1 or 2 sets/round in round 1 and no more than 5 sets in round 3. The toes to bar should take less than 2 minutes/round.

Community Notes: Happy Birthday Bruce!

Daily WOD – Jul 27, 2022

Patty working on some plyometrics!

Workout of the Day

Take 5 sets to build to a heavy single of the following barbell complex:

  • Power clean + hang squat clean + hang squat clean

Then complete 3 rounds NFT of: 

  • 25 medball cleans (20/14#)
  • 25 medball sit ups (20/14#)

Community Notes:  Happy Birthday Carver!

Daily WOD – Jul 26, 2022

Marissa firing through cleans!

Workout of the Day


Complete for time:

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

WOD NotesThis is Carver’s birthday workout and an annual ICA benchmark! The scale for ring muscle ups will be 2x push ups. The scale for wall climbs will be 3x push ups + 3x hollow rocks. Whatever modifications you choose to make, record them accurately as this one will come around again!

Community Notes:  Happy Birthday Amanda M!

Daily WOD – Jul 25, 2022

Jen getting a powerful pull on the bar!

Workout of the Day

Complete 8 rounds, each for time of:

  • 2 rope climbs
  • 4 power snatches (135/93#)
  • 6 bar-facing burpees

Start a new round every 3 minutes. 

WOD Notes: This is an interval style workout where each round is a sprint! The power snatches will likely be dropped each rep, but touch and go if you can! If you’re newer to power snatches, consider increasing the reps to 6 per round and staying lighter. There will be a cut-off at 2 minutes each round to ensure at least a minute of rest.

Community Notes: Happy birthday Taylor S!

Daily WOD – Jul 24, 2022

Steve moving through his cleans!

Workout of the Day

Skill Work:

  • Take 12 mintues to work strict ring muscle up progressions.

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

WOD Notes:  It’s a great day to work on building towards muscle ups! No matter where you are in your journey, we’ll have an option to help your development.

Daily WOD – Jul 23, 2022

Frank catching the bar!

Workout of the Day

  • 400m farmer carry (as heavy as possible, 8 min cap)

Rest 5 minutes

  • 1 mile run (as fast as possible (12 min cap))

WOD Notes: Today we challenge ourselves with a heavy farmer’s carry followed by the main event – It’s a 1 mile time trial day! Come in to polish up your running form and establish a new benchmark for the mile run. Choose a farmer carry weight that will let you complete the 400m with no more than 5 drops.

Community Notes: Happy birthday Joe Malone & Coach Ricky!

Daily WOD – Jul 22, 2022

Kelyn locking out his bench press!

Workout of the Day

Complete AMRAP in 20 minutes of:

  • 12 bench press (50%)
  • 12 box jumps (30/24″)

WOD Notes: This workout is fairly slow and steady. The bench press will need to be broken up at some point (probably early on). Choose a box jump height that is challenging but poses little to no risk of failure.

Community Notes: Happy birthday Karen Smith & Swetha!

Daily WOD – Jul 21, 2022

Note:  The AC is not functioning in the gym and the temp was 85* as we locked up.  Be prepared with some cold water for a sweaty sumo deadlift day!  We’ll update when it is functioning again.

Patty working through her plyo ski hops!

Workout of the Day

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

Then complete 4 rounds NFT of:

  • 20 banded kneeling KB goblet squats
  • 20 calf raises (unweighted)

WOD Notes: Today we’ll build to a heavy sumo deadlift single. Shoot for the first set to be around 70% of your PR. Only attempt a new PR if the lifts are feeling good and form is staying intact!

Community Notes: Happy birthday Lidia & Quinn!



Daily WOD – Jul 20, 2022

Mado getting ripped!

Workout of the Day

Complete 4 rounds for time of:

  • 15 strict handstand push ups
  • 50yd walking lunge

WOD Notes: The strict handstand push ups should take less than 2 minutes in the early rounds and never longer than 3 minutes.  If handstand push ups aren’t in your arsenal, consider 2x regular push ups or bottoms up KB presses.

Community Notes: Happy birthday Theresa Nowrey!

Daily WOD – Jul 19, 2022

Kirsten getting her elbows high!

Workout of the Day

Complete 10 rounds for reps of:

  • 30 seconds max calorie row
  • 30 seconds rest
  • 30 seconds max reps back squats (155/103#)
  • 30 seconds rest

WOD Notes:  The squats today should be heavy enough to be slow and methodical but light enough that you can keep moving for the entire 30 seconds. Ideally you should get between 8 and 15 reps per round.

Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!

Daily WOD – Jul 18, 2022

Quinn using leg gains earned at ICA to navigate with her equine partner, Skye!

Workout of the Day

Shoulder press 10-8-6-4-2-2-2

Then complete 3 rounds NFT of:

  • 20 bent over reverse flies
  • 20 lateral raises
  • 20 front raises 

WOD Notes:  We’ve got a LOT of shoulder presses today! If you are unsuccessful on hitting any of the sets (particularly the 8-6-4), adjust the weights as necessary and move on to the next set. There is no need to repeat.  For the accessory work, 10# plates will feel absurdly heavy.  Most athletes will use, 1, 2.5 or 5# plates.

Community Notes: Happy birthday Joel!

Daily WOD – Jul 16, 2022

Bill hanging out at the top of a pull up!

Workout of the Day

Complete for time:

  • 800m run
  • 40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
  • 40 abmat sit ups
  • 400m run
  • 40 abmat sit ups
  • 40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
  • 800m run

Time cap = 24 minutes.

WOD Notes:  You may alternate hands on the DB work as often as you like but each arm must perform equal work. We anticipate most people will switch hands every 5 reps.

Daily WOD – Jul 14, 2022

Paulo locking out a ring dip!

Workout of the Day

Complete 5 rounds for time of:

  • 20 push ups
  • 40 KB deadlift (53/35#)
  • 60 bicycle crunches (30R/30L)

Immediately into 1000/800m row

Time cap to start row = 20 minutes.

WOD Notes:  Choose a push up scale that will let you complete each round of push ups in under 1 minute. The KB deads should be a glute and leg movement. If your back rounds while picking up the KB from the floor, plan on raising the bell on 45 or 25# plates until your midline can remain straight!

Daily WOD – Jul 13, 2022

Byron & Michelle enjoying life on bikes!

Workout of the Day

Complete on a 2 minute clock:

  • 19 thrusters (95/63#)
  • Max bar muscle ups in remaining time.

Rest 2 minutes. Repeat for a total of 5 rounds.

Record the total number of BMU.

WOD Notes:  The goal in this workout is to have at least 30 seconds to play with bar muscle ups each round. If bar muscle ups aren’t in your arsenal yet, jumping bar muscle ups or strict pull ups will work just fine!

Community Notes:  Happy Birthday Tyler Chain!

Daily WOD – Jul 12, 2022

Reed & Kelly enjoying a run together!

Workout of the Day

Snatch Balance 1-1-1-1-1


Hang Squat Snatch 3-3-3-3-3

WOD Notes:  The snatch balance is designed for you to work on your speed under the bar. Plan to go as low as you would on a regular snatch. If you know that is a partial knee bend (not full depth), then hit the same depth on the snatch balance!

Community Notes:  Happy Birthday Jason Sigal!

Daily WOD – Jul 11, 2022

Summer Teens Colt and Kelyn training their pull ups!

Workout of the Day

Complete 8 rounds of:

  • 8 power cleans (155/103#)
  • 24 lateral plyo skier hops (24/20″, 12R/12L)

WOD Notes: Welcome to power clean city! Choose a weight that will let you complete each round of power cleans in 45 to 90 seconds.

Daily WOD – Jul 9, 2022

Workout of the Day

Deadlift 5-5-5-5-5

Then, 3 rounds NFT of:

  • 10R/10L single-arm opposite leg KB/DB Romanian deadlifts
  • 10R/10L plank knee-to elbow (slow)

WOD Notes: Shoot to open with around 60% of your 1 rep max and end around 80%. If you’re newer to deads, plan to stay light and hit 2 to 3 times as many sets to get more consistent with the movement.


Daily WOD – Jul 8, 2022

Davin getting under the bar!

Workout of the Day

Complete 3 rounds, each for time, of:

  • 500/400m row
  • 15 front squats (135/93#)
  • 15 toes to bar

Start a new round every 8 minutes.

WOD Notes: Each round of this workout should take less than 5 minutes and should be capped at 6. To make that happen, choose a front squat weight that can be done in 1 or 2 sets. Toes to bar should be in 1 to 4 sets even when fatigued.

Daily WOD – Jul 7, 2022

Rey crushing his back squat!

Workout of the Day

Complete for time:

  • 25 burpee box jump overs (24/20″)
  • 75 double unders
  • 100 wall balls (20/14# to 10/9′)
  • 75 double unders
  • 25 burpee box jump overs

Time cap = 20 minutes

WOD Notes: This workout was modified from one of the last chance qualifiers for this year’s CrossFit Games athletes. Anyone who wants to look up the original workout and take it on is welcome to do so (also a 20 minute time cap)!

Daily WOD – Jul 6, 2022


Tom G crushing burpees!

Workout of the Day

Take 30 minutes to build to a heavy 1 rep clean and jerk.

Minutes 1-10: Lift every minute.

Minutes 11-30: Lift every 2 to 3 minutes as desired.

WOD Notes: It’s a great day to get better at weightlifting! Plan on starting around 40 to 50% of your 1 rep max and potentially building to a new PR at the end! If you’re not comfortable with the lift yet, consider hitting a rep or 2 every minute for the full 30 minutes. Either way, you’re going to get a bunch of practice!

Community Notes:  Happy Birthday Jessica!

Daily WOD – Jul 5, 2022

Dom working a back squat!

Workout of the Day


Complete 21-15-9 reps for time of:

  • Deadlifts (225/153#)
  • Handstand push ups

Time cap=12 minutes

WOD Notes:  Diane is one of our annual benchmarks.  Choose a deadlift weight that will take 1 to 3 sets to complete each round.  No matter where you are in your handstand journey, don’t shy away!  We’ll spend a fair amount of time drilling handstands and handstand push up variations in class!

Community Notes:  Happy Birthday Ryan W!

Daily WOD – Jul 4, 2022

Mother daughter handstands!

Workout of the Day

AMRAP in 1776 seconds:

  • 200m grass loop
  • 12 push ups
  • 12 toes to KB
  • 24 KB swings

WOD Notes:  This is an outside class today. Make sure to bring some cold water and either a yoga mat, tower or piece of cardboard to protect you from the pavement!


Daily WOD – Jul 3, 2022

Bill locking out a handstand!

Workout of the Day

Bench Press 8×2 (85-90%)

Then for max range of motion (not for time):

  • 30 barbell roll outs

WOD Notes:  The goal today is to hold one weight across all 8 sets. Try to find a load that will be challenging but will allow you to maintain proper mechanics.

Community Notes:  Happy Birthday Cam!

Daily WOD – Jul 2, 2022

Saritha working through DB push presses!

Workout of the Day


With a partner, complete 5 rounds for time:

  • 24 double unders (both)
  • 19 toes to bar (split)
  • 2 clean and jerks (205/135, split)
  • 400m run (both)

Time cap = 25 minutes

WOD Notes:  This WOD was designed by Shotgun CrossFit in honor of slain Uvalde teacher and avid CrossFitter Eva Mireles. DU are completed by both partners at the same time (do not move on until both partners are done). T2B and C&J are divided between partners.  The run is done together as partners. Significance of the numbers: 5 – May, 24 – Day, 19 – students who lost their lives, 2 – teachers who lost their lives.

Community Notes:  Happy Birthday Julia and Kelyn (both from the teen program)!

Daily WOD – Jul 1, 2022

Megan rocking her DUs!

Workout of the Day

AMRAP in 20 minutes of:

  • 30 second handstand hold
  • 30 second air squat hold
  • 30 second hollow hold
  • 30 second chin-over-bar hold

WOD Notes:  Fight for beautiful positioning today! If the chin over bar hold doesn’t feel good, consider a ring row or bar row hold.  If handstands aren’t happening, a wall walk hold or plank hold would work!

Community Notes:  Happy Birthday Robbie!

Daily WOD – Jun 30, 2022

Zoe working her handstand push ups!

Workout of the Day

Back squat 5-3-3-2-2-2

Then complete NFT:

  • 30 box step ups as high as possible

WOD Notes:  The sets of back squat today should ideally start around 65% and build to ~90% of your 1RM. The step ups today will serve as pistol practice.  Try to use as little momentum as possible as you rise off the floor.


Daily WOD – Jun 29, 2022

Christian knocking out some bear sliders!

Workout of the Day

Complete 4 rounds for time:

  • 15 push jerks (135/93#)
  • 3 rope climbs
  • 600m run

Time cap = 24 minutes

WOD Notes:  Choose a rope climb option that will take between 45 and 90 seconds each round. The runs should ideally be ~3 minutes. If they go past 4, consider cutting back to 400m runs.

Daily WOD – Jun 28, 2022

Lynne pumped for her row!

Workout of the Day

Complete max reps in 3 minutes at each of the following stations:

  • Row (cal)
  • Sit ups
  • Burpees

Rest 3 minutes then complete max reps in 2 minutes at each station.  Rest 2 minutes then max reps in 1 minute at each station.

WOD Notes:  Find a steady pace today on the row and burpees. See if you can slightly speed up in each interval!  Record total reps at the end of each round (first round = calories + sit ups + burpees).

Daily WOD – Jun 27, 2022

Shawn G getting ready to press a KB!

Workout of the Day

Thruster 3-3-3-3-3

Then complete NFT

  • 20 chin up pull overs or skin the cats

WOD Notes: Thrusters can come from the rack or the floor today.  If you’re unsure as to whether or not you can do pull overs or skin the cats, come in anyway!  There will be plenty of options to start getting you comfortable with being upside down.

Daily WOD – Jun 26, 2022

T locking out a heavy banded dead!

Workout of the Day

Complete for time:

  • 21 power cleans (135/93#)
  • 42 push ups
  • 15 power cleans (135/93#)
  • 30 push ups
  • 9 power cleans (135/93#)
  • 18 push ups

WOD Notes:  Choose a power clean weight that will allow you to either string together sets of 3 to 5 or hit quick singles.  Ideally the set of 42 push ups should take less than 2 minutes.  If you know you’re a push up champion, feel free to go to 1.5x reps (63/45/27)!

Schedule Note: We’re offering a free community workout at Bridge & Main at 8:30am as part of the borough’s #PXVInsideOut series! Sign up in Wellness Living so we know who to expect. Guests are welcome (and encouraged)!

Daily WOD – Jun 25, 2022

Emily getting into some HSPU!

Workout of the Day


Complete 5 rounds for time of:

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

Time cap = 35 minutes.

WOD Notes:  This is one of our longer annual benchmarks, usually taking 20 to 30 minutes to complete.  Try to find a pace that allows rounds 1 and 2 to feel “reasonable” and starts getting challenging in the 3 to 4 range.

Community Notes:  Happy Birthday Traci!

Daily WOD – Jun 24, 2022

Lucas ripping off some bear sliders!

Workout of the Day

“The Other Total” 

  • Clean 1-1-1
  • Bench Press 1-1-1
  • Overhead Squat 1-1-1

WOD Notes:  Today, we’ll get warmed up fast and you’ll have ~12 minutes to make your attempts at each lift.  Plan on hitting 20 to 30 warm up reps before you hit one of your 3 attempts.  If you don’t love overhead squats, feel free to make this a front squat!

Community Notes:  Happy Birthday Keith!

Daily WOD – Jun 23, 2022

Fili having some fun on the rower!

Workout of the Day

Complete 5 rounds for time of:

  • 5 wall walks
  • 7 bar muscle ups
  • 9 over unders (choose your height)

WOD Notes: You can choose your own height on the over unders.  The Rx = not touching the pipe so if you put it low, be prepared to crawl low.  If you put it high, be prepared to jump!  If you’re not sure, pick your usual box jump height.

Community Notes:  Happy Birthday Kyle K!


Daily WOD – Jun 21, 2022

Allison working through a row!

Workout of the Day

Banded sumo deadlifts 8×2 (50-70% 1RM + band)

Then complete max reps in 1 minute of:

  • Alternating jumping box step ups (24/20″)

Rest 1 minute and repeat.

WOD Notes:  Adding a band to a deadlift allows you to be under a fairly heavy load while at your body’s strongest point (the high point of the lift).  The goal today is to add a band that offers enough tension that the exertion at the top of the lift is very high but form stays solid.  Adjust the weights on the bar accordingly!

Community Notes:  Happy Birthday Steve M!


Daily WOD – Jun 20, 2022

Stephanie lining up a wallball shot!

Workout of the Day

Complete for time:

  • 150-120-90-60-30 double unders
  • 30-25-20-15-10 handstand push ups

Time Cap = 20 minutes

WOD Notes:  Ideally, the first round of this workout (150/30) should take less than 5 minutes.  If you’re going with strict HSPU, consider modifying to half the rep scheme.  If you’re scaling HSPU, DB presses, A-frame push ups or regular push ups will do the trick quite nicely!

Daily WOD – Jun 19, 2022

Nick locking out a thruster!

Workout of the Day

Complete 2 rounds for time of:

  • 25 chest-to-bar pull ups
  • 25 deadlifts (255/173#)
  • 25 wall balls (20/14# to 10/9′)

Time Cap = 18 minutes

WOD Notes:  Ideally each movement in the first round will take less than 2 minutes.  C2B pull ups and deadlifts should be completed in sets of 5 or more.  The second round could take closer to 3 minutes/movement!

Community Notes:  Happy Birthday Dan McG!

Daily WOD – Jun 18, 2022

Catherine smiling between lifts!

Workout of the Day

Front Squat 1-1-1-1-1-1-1 (3s pause at the bottom)

Then complete 5 rounds NFT of:

  • 5 squat box jumps
  • 40 banded in-in-out-out steps

WOD Notes: Be aware of your form as you start to ascend from the bottom of the pause squat!  If you feel your upper back start to round, stay at that weight or drop back a little to fight for positioning.

Community Notes:  Happy Birthday Dan McG!


Daily WOD – Jun 17, 2022

Andrew crushing some weighted pull ups!

Workout of the Day


  • 200m run
  • 15 traditional KBS (70/53#)
  • 10 toes to bar

WOD Notes:  With a 20 minute clock, this workout should be at a measured pace.  If you love toes to bar, try to go unbroken from the beginning.  If not, consider breaking into 5 and 5 and see how long you can maintain that cadence.  The run should be taken at about the pace of a fast (almost PR) mile.  KB swings should be unbroken!

Community Notes:  Happy Birthday Joe P and Lanna!



Daily WOD – Jun 16, 2022

Michelle showing off some bling for pull ups!

Workout of the Day

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

  • Squat snatches (135/93#)
  • Ring muscle ups

Time Cap = 17 minutes.

WOD Notes: Plan on the muscle ups taking less than 3 minutes each round.  The scale for muscle ups today will be either jumping muscle ups, muscle up transitions or 2xreps of pull ups AND push ups. If snatches don’t feel good, squat clean and jerks could easily take their place!

Daily WOD – Jun 15, 2022

Jose hitting some KB cleans!

Workout of the Day

Push Press 3-3-3-3-3-3

Then complete an alternating Tabata of:

  • Hollow flutter kicks
  • Superman flutter kicks

WOD Notes: Aim to start your first set of push presses at ~70% 1RM and build to around 90%.  If you want to stay at one weight across today, ~80% would do the trick.

Community Notes:  Happy Birthday Joe B!

Daily WOD – Jun 14, 2022

Joe hitting squats mid-Murph!

Workout of the Day

Complete for time:

Run 800m

Immediately into 60-40-20 reps of:

  • Sit ups
  • Pistols

Then run 800m

Time cap to get out for the second run = 20 minutes

WOD Notes: The 60/40/20 rounds of pistols should take less than 4:00/3:00/2:00 respectively. If pistols don’t feel good, we can modify to assisted pistols, pistols from a box or goblet squats!

Community Notes:  Happy Birthday Amara!

Daily WOD – Jun 13, 2022

Ray F firing through weighted pull ups!

Workout of the Day

Complete for time:

  • 50 back squats (45/33#)
  • 50 hang power snatch (45/33#)
  • 50 front rack reverse lunge (45/33#, 25R/25L)
  • 50 hang power cleans (45/33#)
  • 50 thrusters (45/33#)

Perform 10 burpees over the barbell after each movement.

WOD Notes: The goal today should be to get done each movement in 1 to 4 sets. Plan on taking short breaks and get moving again!

Daily WOD – Jun 12, 2022

Welcome, Justin!

Workout of the Day

Power snatch 1-1-1-1-1-1-1

Then EMOM for 5 min of:

  • 5 snatch grip deadlift (100% 1RM power snatch)

WOD Notes: If going overhead doesn’t feel good for you, consider performing this as a clean complex. For the muscle snatch, choose a weight that is light enough to be fairly smooth through the entire motion.

Community Notes: Happy Birthday Paul!

Daily WOD – Jun 10, 2022

Ricky & Stephanie taking a walk!

Workout of the Day

Complete 8 rounds for max calories of:

  • 40 seconds row
  • 20 seconds rest

Rest 4 minutes.

Then complete 8 rounds for max reps of:

  • 40 seconds wall balls (20/14# to 10/9′)
  • 20 seconds rest

WOD Notes: Try to keep a consistent but very fast pace on the row. For the wallball portion, unbroken wallballs would get you between 19 and 21 reps each round. If you are going to break, do everything you can to stay close to your first and second round totals.


Daily WOD – Jun 9, 2022

Ricky getting his CrossOver Symmetry in!

Workout of the Day

  • Deadlift 2×3 (70% 1RM, 5 second eccentric)
  • 2×3 (80%, 3 second eccentric)
  • 1×3 (85%)
  • 1xmax reps (85%)

Then, take 7 minutes to find your max consecutive double unders.

WOD Notes: For the final set of max reps, shoot for 3 to 10 reps. The goal should be to push to fatigue but still keep good form intact. For part 2, try to find a new PR for double unders!


Daily WOD – Jun 8, 2022

Joe S. showcasing his rowing skills!

Workout of the Day

  • Row 1000/800m
  • 15 thrusters (135/93#)
  • Row 750/600m
  • 12 thrusters
  • Row 500/400
  • 9 thrusters

Time cap= 20 minutes

WOD Notes: The thrusters today are designed to be completed in 2 or 3 sets each round. If you are able to go unbroken, it should be a herculean effort!



Daily WOD – Jun 7, 2022

Coach Jet checking Dad’s rowing technique!

Workout of the Day

AMRAP in 12 minutes:

  • 3 weighted pull ups (35/26# KB)
  • 9 two-arm KB squat cleans (35/26#)
  • 18 KB push press (35/26#, 9R/9L)

Cash out: 30 strict toes to bar

WOD Notes: Choose a KB weight that will let you keep moving continuously. The pull ups should be challenging but ideally unbroken for the first several rounds. Be sure to control the eccentric phase of each pull up (IE avoid dropping from the top).

Community Notes: Happy Birthday Emily!


Daily WOD – Jun 6, 2022

Dan, JZ an Shawn C. taking their fitness seriously!

Workout of the Day

  • Bench Press 8-8-8-8-8

Then complete 3 rounds NFT of:

  • Max consecutive banded push ups
  • 15 barbell bicep curls

WOD Notes:  Try to gradually increase in weight on the bench across all 5 sets. If you can’t complete 8 reps on any one set, that is fine! There is no need to repeat the set; simply adjust the weights and move to the next set.

Community Notes:  Happy Birthday Cate, Franco and Victoria!

Daily WOD – Jun 5, 2022

Reese putting in some work!

Workout of the Day

AMRAP in 15 minutes:

  • 1 rope climb
  • 3 power cleans (~85% 1RM)
  • 5 box jumps (30/30″)

WOD Notes:  The power cleans today are expected to be singles and dropped each rep. Find a weight that is very difficult but one that poses little to no risk of failure. You read the box jump height correctly!

Daily WOD – Jun 4, 2022

Joe F. cruising on the assault bike!

Workout of the Day

Complete for time:

  • 400m run
  • 50 dumbbell snatches (50/35#, 25R/25L)
  • 400m run
  • 50 DB push presses (50/35#, 25R/25L)
  • 400m run
  • 50 DB reverse lunges (50/35#, 25R/25L)

WOD Notes:  You do not need to alternate hands each rep for any of these movements. You can alternate every 5 or 10 or whatever suits you! The runs should ideally be sub 2 minutes throughout. If that time domain is tough for you, consider hitting 250s instead!

Daily WOD – Jun 3, 2022

John C. working the squat!

Workout of the Day

Push Jerk 2-2-2-2-2-2

Then EMOM for 7 minutes of:

  • 5 push jerks (50% 2 rep max)

WOD Notes:  For part 1, the goal is to build to a heavy double. If lowering the bar from a push jerk is significantly uncomfortable, turn this into heavy singles so you can drop the bar on each rep. For part 2, focus on barbell cycling. This means you are not going super heavy but instead are trying to connect the reps as smoothly as possible.

Schedule Notes:  Starting on June 13, the 10:00 am open gym will not be available due to the summer teen program.  You can still pull some equipment into the back hallway or outside in good weather!

Community Notes: Happy Birthday Joe F!


Daily WOD – June 2, 2022

Marcus making gains!

Workout of the Day

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

  • Deadlifts (225/153#)

Complete a 60′ handstand walk after each set.

WOD Notes:  Choose a deadlift weight that allows you to complete most rounds in 1 to 3 sets. If you are not yet handstand walking, the sub can be 4 wall walks or 20 inverted shoulder taps/round. Anyone that doesn’t want to go upside down at all can do overhead DB carries!

Community Notes:  We’re excited to announce that ICA will be holding free CrossFit classes on the following dates in the parking lot at Bridge and Main St! It will be on the following dates: June 5, June 12, June 19, June 26, July 3, July 10, July 17, July 24, July 31, August 7, August 14, August 21 and August 28, from 8:30 to 9:30 am. ICAers are welcome to attend as are any friends, family or anyone you might know who would like to hit a free workout down town!

Daily WOD – June 1, 2022

Donovan pressing overhead!

Workout of the Day

On a 2 minute clock, complete:

  • 50 double unders, then max reps of specified movement in the remaining time.

Rounds 1 & 4:

  • power clean (135/93#)

Rounds 2 & 5:

  • Toes to bar

Rounds 3 & 6:

  • Burpees

Rest 1 minute between rounds. (18 min total with 12 min of work)

WOD Notes:  Choose a double under scale today that will take somewhere between 30 seconds and 1 minute to complete. For those of you that are looking to get some practice in, today would be a great day to work DU for 45 seconds each round and then move on!

Daily WOD -May 31, 2022

Davin dropping into a clean!

Workout of the Day

Back Squat 5-5-5-5-5

Then complete for time in any order:

  • 100 toe touch crunches
  • 100 leg lifts

Time cap = 7 minutes.

WOD Notes:  We’ll be building to a heavy set of 5 today shooting to open around 60% and top out somewhere around 80% of your 1 rep max.  For the ab work at the end, you may break up the work any way you like!

Daily WOD – May 30, 2022

Lt. Michael Murphy

Workout of the Day

“Body Armor” aka “MURPH”

Complete for time:

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

WOD Notes:

  • There will be no coach-led warm up tomorrow. The heat time you signed up for in Wellness Living is when you are starting the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready!  The gym will open at 6:30 for anyone in the 7:00 am!
  • This workout calls for a 20/10# weight vest.  (Heads up: Starting next year we’re upping it to 14# for ladies!) We have a limited number of vests available- first come, first serve.
  • You must start and end with the run, but you can split up the pull ups, push ups, and squats any way you want. (The most common approach is 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)

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

Semi-Final Notes:  We are ecstatic to announce that Reese finished this weekend’s competition in 5th place IN THE WORLD for the 14-15 y.o. girls!  This punches her ticket to Madison to compete in the CrossFit Games, August 3-7!!! Thanks to everyone who cheered Reese on throughout the weekend. Stay turned for next weekend when Betsy takes her shot at the Masters semi-finals workouts.

Daily WOD – May 29, 2022

Jetson getting jacked!

Workout of the Day

Partner interval AMRAP in 20 minutes:

  • 10/8 calorie row
  • 8 power snatch (95/63#)
  • 6 bar-over burpees

WOD Notes:  Partner 1 will complete 1 full round while partner 2 rests, then switch and continue until time expires.  Ideally each movement today will take ~30 seconds. Choose a weight for power snatches that will let you string reps together through the entire workout. Burpees should have some hustle in them!

Community Notes:  Happy Birthday Rachelle!


Daily WOD – May 28, 2022

Congrats to our newest 1 yr members on the board! Shout out to our other April and May anniversaries: Tiago (3), Kirsten (3), Dom (3), Diana (3), Frank W. (5), Cindy (5), Rey (5), Allison S (5), Shawn C (6), Sillup (7), and Robbie (9)!

Workout of the Day

EMOM for 20 minutes of the following complex:

Squat clean + cluster 

WOD Notes: In a complex, the goal is to complete the reps without letting go of the bar or resting on the floor.  Plan to start around 50% of your 1 rep max thruster and then add weight every 2 to 4 minutes.


Daily WOD – May 27, 2022

Welcome Terrie!

Workout of the Day

Complete 6 rounds for time:

  • 25 wall balls (20/14# to 10/9′)
  • 5 bar muscle ups

Time cap = 18 minutes

WOD Notes: If bar muscle ups are not yet in your wheelhouse, scale to jumping bar muscle ups, 10 strict pull ups, or 15 slam balls. Choose a wallball weight that will take 1 to 3 sets to complete each round.

Community Notes:  Happy Birthday Ken T!

Daily WOD – May 26, 2022

Rachelle locking out a DB press!

Workout of the Day

Complete 40s on 20s off of:

  • Toes through rings
  • Alternating DB snatch (50/35#)
  • Russian twist (25/15#)
  • Double unders

Rest 1 minute and repeat for 5 rounds.

WOD Notes:  We’ve got lots of core work today! Focus on keeping your abs engaged all the way through the toes through rings and avoid a slack “free fall” to the bottom. If you’ve got double unders in any capacity, this is a great day to work them!

Community Notes: Happy Birthday Erik, Shawn F and Ryan H!

Daily WOD – May 25, 2022

Joe M. working his deadlift!

Workout of the Day

Overhead Squat 5-5-5-5-5-5

Then complete NFT

  • 50 knee banded reverse lunges (25R/25L)

WOD Notes:  We’ll be focusing on tempo squats today. The first 2 sets will have a 5 second eccentric phase. The second 2 sets will have a 3 second eccentric phase and the final 2 sets will be your usual pace! Slowing down the early sets will allow you to focus on stability and positioning throughout the squat. If you’re feeling good, try to increase weight across each set.

Running Notes:  Join us for our annual “30k in May” that just so happens to be in June this year! Every week in June, you’ll see two running workouts (Mondays and Saturdays) accompanied with general warm up in the Aerobic Capacity track. We’ll kick off the month with an individual 5k which will give you a baseline in running. We’ll culminate the month of training with a 5k in Valley Forge Park on Sunday, June 26th from 11:30-12:30. More details to follow in the coming weeks. Please reach out directly to Ricky with any questions!

Semi Final Notes: Reese will be taking on the Semi Finals workouts this weekend as the last step in her quest for the CrossFit Games! If you’re around this weekend, come on out to cheer her on!

Community Notes:  Happy Birthday Krista!

Daily WOD – May 24, 2022

Lucas building core strength!

Workout of the Day

Complete 3 rounds for time:

  • 50 box jumps
  • 50 kettlebell swings (53/35#)

Time cap: 20 minutes

WOD Notes:  Choose a KB weight that will allow you to complete each round in 1 to 3 sets. If you’re performing eye-level swings, consider increasing weight or upping the reps to 70/round. Box jumps should ideally take between 2 and 3 minutes/round. Choose the height/style accordingly!

Community Notes:  We’re excited to be bringing Karen Littlewood on to our team at ICA!  Karen will start shadowing in the coming weeks to get ready to coach.  If you see Karen, make sure to congratulate her!

Community Notes:  Happy Birthday JV!

Daily WOD – May 23, 2022

Michelle H. working through deads!

Workout of the Day


Complete for time:

  • 30 power clean and jerks (135/93#)

Time cap = 10 minutes.

Then AMRAP in 8 minutes of:

  • 10 burpees
  • 25 double unders

WOD Notes:  It’s benchmark day!!  There are many strategies to complete Grace.  You can try quick singles, sets of 3-5 on some even time interval (every 30 or 40 seconds), or hold on for as many as you can and then survive!  No matter the pace or strategy, prioritize making each rep look good.  Afterward, we’ll rest a few minutes and then attack a short lung burner of an AMRAP.  Is 8 rounds possible?  I hope we find out!

Murph Notes: On Monday 5/30 (Memorial Day), we’re running the hero workout “Murph,” an annual tradition at ICA and CrossFit gyms around the country! The first heat kicks off at 7:00am and the last heat kicks off at 10:00am, with a hard cap at 11:00am to finish. Please note, this is not a coached class. Members are expected to show up at least 20 minutes before their heat time to warm up and set up, then you start the workout at the time you signed up for. Newer members – don’t worry – we’ll have coaches and experienced members available to help out, so come on in for a challening and meaningful workout. For more details on the workout and scaling options, view last year’s post, here. Please note – for this WOD only, you will not necessarily have your own workout station – anyone who goes beyond 30 minutes will share their station with an incoming heat.

Daily WOD – May 22, 2022

Reed locking out a deadlift in the teen program!

Workout of the Day

Sumo Deadlift 5-5-5-5-5

Then complete 3 rounds not for time of:

  • 8 Romanian deadlifts (40% 1RM sumo deadlift)
  • 5 tall box jumps

WOD Notes:  Today we’ll be building to a heavy set of 5 on the sumo deadlift.  It would be a reasonable goal to start around 60% and end at 80% of your 1RM.  The Romanian deadlifts should be controlled and should light up your hamstrings!

Daily WOD – May 21, 2022

Liz working her way up the rope!

Workout of the Day

Complete 8 rounds for time of:

  • 200m run
  • 10 pull ups
  • 20 sit ups

Time cap = 24 minutes.

WOD Notes:  Try to keep each movement to under 1 minute to be able to finish before the cap.  The pull ups should be completed in 1 or 2 sets through the early rounds but may slow down from there.  They ideally be done in under 1 minute each round.

Community Notes:  Happy Birthday Tammy!