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 – Mar 21, 2022

The teens at the 6:00 pm Friday class!

Workout of the Day

AMRAP in 14 minutes of:

  • 16/12 cal row
  • 10 strict handstand push ups

WOD Notes:  The goal today for HSPU is to cultivate brute strength!  Scales will include A-frame push ups, strict DB presses or regular push ups.  Ideally the early rounds should be completed in 1 or 2 sets.

Daily WOD – Mar 20, 2022

Some new cornhole boards courtesy of 31Heroes!

Workout of the Day

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

Then complete 3 rounds NFT of:

  • 20 stepdown squats (10R/10L)
  • 30 banded clamshells (15R/15L)

WOD Notes:  Choose a box for the stepdown squats that ideally lets you hit just below parallel at he the lowest point while keeping your knee in a stable position.  For the front squats, plan to hit your first rep around 70% of your 1 rep max and shoot for your heaviest set to be round 6 or 7.

Daily WOD – Mar 19, 2022

Hayley hammering away on the rower!

Workout of the Day

Partner interval AMRAP in 20 minutes of:

  • 15 box jumps (24/20″)
  • 10 DB thrusters (2×40/25#)
  • 10 toes to bar

WOD Notes:  For this workout, partner 1 will complete a full round of the workout while partner 2 rests; then switch.  If one or more of the movements really starts to slow you down, cut the reps back so that you can finish a round in ~90 seconds even when tired.

Reminder:  Pizza Helen starts at 4:00 pm.  Come on out for a grand old time!

Daily WOD – Mar 18, 2022

Robbie standing up a deadlift!

Workout of the Day

“Triple 2’s”

Complete for time:

  • 2000m row
  • 200 double unders
  • 2000m run

Time Cap = 35 minutes.

WOD Notes:  This is an adaptation of a workout for the 2014 CrossFit Games!  The intent is for the row to take less than 10 minutes (2:30/500m pace), the double unders to take less than 6 minutes and the run to take less than 15.  Scale distances and reps accordingly!

Pizza Helen Notes:  Final reminder that our annual social “Pizza Helen” is this Saturday, March 19th from 4 – 6:30 PM.  Wear your Kelly green in celebration of St.Patty’s Day! This is also a great opportunity to celebrate the end of the 2022 Open with the ICA community.  Sign ups will not count towards your class totals but we ask that you register in Wellness Living by Friday at noon to ensure we order enough pizza.

Daily WOD – Mar 16, 2022

Kelyn standing up a dead!

Workout of the Day

“The 300”

Complete for time:

  • 25 pull ups
  • 50 deadlifts (135/93#)
  • 50 push ups
  • 50 box jumps (24/20″)
  • 50 floor wipers
  • 50 one-arm KB/DB clean and jerks (25R/25L)
  • 25 pull ups

Time Cap = 30 minutes.

WOD Notes:  Choose scales for this workout that will let you complete each movement in under 4 minutes!

Daily WOD – Mar 14, 2022

Erin celebrating a burpee in style!

Workout of the Day

Deadlift 8×1 (85-90% 1RM)

Then complete 3 rounds NFT of:

  • 10 hip-banded Romanian deadlifts
  • 20 leg lifts

WOD Notes:  Make these heavy deadlifts perfect!  Choose a weight that will be very strenuous but with no breakdown in form and get after it.

Community Notes: Come on out this Saturday, March 19th at 4:00PM for a St. Patty’s day special- Pizza Helen (weather permitting)! This social event celebrates the end of the 2022 Open and it’s also our annual St. Patty’s day tradition, so be sure to wear your Kelly Green! This event will not count towards your class totals but please sign up in Wellness Living so we know how much pizza to order.

Community Notes:  Happy Birthday Davin!

Daily WOD – Mar 13, 2022

Kasey landing a split jerk!

Workout of the Day

Complete 3 rounds for time of:

  • 20 squat cleans (115/73#)
  • 800m run

Time Cap = 24 minutes.

WOD Notes:  Choose a clean weight that will let you complete the first round of 20 ~2 to 3 minutes.  The run should ideally take less than 5 minutes when fatigued.  You can scale to 600 or 400m to accomplish this.  Lastly, if you don’t want to run in what some people would consider “cold”, you may row instead.

Community Notes:  Happy Birthday Cara!

Daily WOD – Mar 12, 2022

Michelle pulling some weight off the floor!

Workout of the Day

With a partner (1 working at a time), complete for time:

  • 100/85/70 cal row
  • 100 power snatches (95/63#)
  • 100 push ups
  • 100 box jumps (24/20″)

WOD Notes: The three calorie totals listed are for a team of MM/MF/FF respectively.  Choose a weight for power snatches that will let you string sets of 3 to 5 even when tired.

Daily WOD – Mar 11, 2022

Workout of the Day

“Open 22.3”

  • 21 pull ups
  • 42 double unders
  • 21 thrusters (95/65#)
  • 18 chest to bar pull ups
  • 36 double unders
  • 18 thrusters (115/75#)
  • 15 bar muscle ups
  • 30 double unders
  • 15 thrusters (135/85#)

Time cap: 12 minutes

Tie-Break Time: After 21 thrusters & 18 thrusters

Official Variations

  • Scaled (16-54): Jumping PU->PU->C2B / single unders / 45->55->65 (♀) / 65->85->105 (♂)
  • Rx Teens (14-15): 45->55->65 (♀) / 65->85->105 (♂)
  • Scaled Teens (14-15): Jumping PU->PU->C2B / single unders / 35->45->55 (♀) / 45->65->85 (♂)
  • Rx Masters (55+): Jumping PU->PU->C2B / 45->55->65 (♀) / 65->85->105 (♂)
  • Scaled Masters (55+): Jumping PU->Jumping C2B->PU / single unders / 35->45->55 (♀) / 45->65->85 (♂)
  • Foundations: refer to the scorecard

WOD Notes:  Here we go ICA! It’s time to get after the final Open WOD of 2022! Today is a 21-18-15 rep scheme, with the gymnastics getting harder and the barbell getting heavier each round. There is an agressive time cap!

If you are a registered competitor, PLEASE review the official Workout Description and Scorecard: Rx & Scaled / Foundations and be sure to select one of the official workout variations listed above! Pick the most challenging version that allows you to get some reps. If you hit a point where you get stuck, mark down your score and then continue on with a scaled version to get a good workout in!

  • Reminder: For Open WODs, women’s 15kg bars count as 35#; you do NOT need to add 1# plates.

As with all Open workouts, we’ll run 2 heats so everyone has a judge/counter. Even if you are not registered for the Open, we encouage you to come to class tomorrow to take on 22.3! 

Schedule Note:  Friday Night Lights kicks off at 6:00 pm! We’ll run heats of the Open WOD every 20-30 minutes until everyone is done.  Even if you don’t plan to work out, come out to enjoy the lively environment and cheer everyone on! This session does not count toward your class totals.

Daily WOD – Mar 10, 2022

Gretchen with a solid position on the rower!

Workout of the Day

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

Then complete NFT:

  • 5×5 dynamic push ups

WOD Notes:  For the bench press, shoot to start around 65% of your 1 rep max and gradually build.  If you’re feeling great, 90% is doable for the last set!

Community Notes:  Happy Birthday Tyler!

Daily WOD – Mar 9, 2022

Gisela landing a heavy clean!

Workout of the Day

Complete for time:

  • 500m row

Then 40-30-20-10 reps of:

  • Abmat sit ups
  • Wallballs (20/14# to 10/9′)

Then

  • 500m row

WOD Notes:  The goal today should be to take the first 500m at a moderate pace and really try to push the second 500.  Each set of wallballs should be done in 4 sets or fewer.

 

Daily WOD – Mar 8, 2022

Josh lining up hang clean!

Workout of the Day

Split Jerk 6×3 (75% 1RM) 

Then EMOM for 7 minutes of: 

  • 5 bar muscle ups

WOD Notes:  There is a decent chance of bar muscle ups being in the open this week!  You would also be welcome to treat this as a 7 minute “death by” (start with 1 the first minute, then 2 the second and so on for 7 minutes).

Community Notes:  Happy Birthday Dave W!

Daily WOD – Mar 7, 2022

Shawn C firing through DB snatches!

Workout of the Day

Complete for time:

  • 10 pistols
  • 20 double unders
  • 20 pistols
  • 40 double unders
  • 30 pistols
  • 60 double unders
  • 40 pistols
  • 80 double unders
  • 50 pistols
  • 100 double unders

WOD Notes:  This workout has a LOT of pistols!  As such, even though it is “for time”, the goal should be to develop these two skill sets.  Choose a version of pistol (and rep scheme) that allows you to work technique and improve.  Compare to 220214 on the mainpage.

Schedule Notes:  Mark your calendar for Saturday, March 19th at 4:00PM for a St. Patty’s day special- Pizza Helen (weather permitting)! This is a FREE social event that celebrates the end of the 2022 Open, and it’s also our annual St. Patty’s day tradition, so be sure to wear your Kelly Green! This event will not count towards your class totals but we ask that you sign up in Wellness Living, however, so we know how much pizza to order. Feel free to sub out pizza for a beverage of your choice. It is St. Patty’s day, after all!

The workout “Helen” is 3 rounds of a 400m run, 21 KB swings, and 12 pull-ups. For Pizza Helen, you eat a slice of pizza before each round! A little birdy told me the pizza actually improves your time. Who knew?! Come on out and have some fun with your fellow ICAers! Registration is live in Wellness Living.

Daily WOD – Mar 4, 2022

Workout of the Day

“Open 22.2”

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

  • Deadlifts 
  • Bar-facing burpees

Time Cap: 10 minutes

Official Workout Variations (for registered competitors)

  • Rx’ed, Ages 16-54 (225/155#)
  • Scaled, Ages 16-54 (135/95#, may step over bar on burpees)
  • Rx’ed, Teenagers 14-15 (135/95#)
  • Scaled, Teenagers 14-15 (75/55#, may step over bar on burpees)
  • Rx’ed, Masters 55+ (185/125#)
  • Scaled, Masters 55+ (115/85#, may step over bar on burpees)
  • Foundations, All Ages (75/55#, regular burpees)

WOD Notes:  ICA is primed and ready for 22.2!! Today is a lung and leg burner, and has the potential to be a real back-buster as well, so please approach this WOD wisely! Start slower than you think you need to! If you are a registered competitor, PLEASE review the official Workout Description and Scorecard here: Rx & Scaled / Foundations. You should select one of the official workout variations listed above; pick the most challenging version that you can complete SAFELY. Even if you complete only a few reps Rx, that score will rank higher than any Scaled score. Similarly, a few reps scaled will rank higher than any Foundations score. If you have any questions, please reach out to your team captain! (Note that for Open WODs, women’s bars count as 35#, so you do NOT need to add the 1# plates.)

As with all Open workouts, we’ll run 2 heats so everyone has a judge/counter. Even if you are not registered for the Open, we encouage you to come to class tomorrow to take on 22.2! 

Reminder:  Friday Night Lights kicks off at 6:00 pm.  If you’ve never attended one, FNL basically consists of running heats of the Open WOD every 20-30 minutes until everyone is done. It’s a fun environment and a great way for athletes to get revved up and get after the workout. Even if you don’t plan to work out, come out to cheer everyone on! Some folks plan to hang out after the final heat, so bring some refreshments and join us.

Daily WOD – Mar 1 2022

Rachelle hitting some hang DB snatches!

Workout of the Day

Complete 5 rounds for time of:

  • 250m row
  • 15 deadlifts (225/153#)

WOD Notes: Choose a deadlift weight with which you could complete 15 in a row (~60% 1RM).  Most will do 2 or 3 sets per round in this workout with very short breaks.

Community Notes:  Happy Birthday Tom G!

Daily WOD – Feb 28, 2022

Mike T. firing through a row!

Workout of the Day

Complete 10 rounds for time of:

  • 15 traditional KB swings (70/53#)
  • 12 push ups*
  • 9 toes to bar

Time Cap = 20 minutes.

*The Rx push up today will take place with your hands on 25# plates and you will hit your chest to an abmat.

WOD Notes:  Choose scales for the push ups and toes to bar such that they each take ~30 seconds per round.  Neither should exceed 45 seconds in any one round!  KB swings should be unbroken for the majority of the rounds.

Community Notes:  Happy Birthday Dan Ellis, Kyle E, Mani and Jason L!

Daily WOD – Feb 27, 2022

Frank W. firing through some KB snatches!

Workout of the Day

Overhead Squat 8-8-15

Then complete:

50 slow butterfly abmat sit ups (~2 seconds up, ~2 seconds down)

WOD Notes:  The goal today is to establish a 15 rep max overhead squat.  If going overhead doesn’t feel good for you, consider a back or front squat instead.  The intent on the abmat sit ups is to start each rep without

Daily WOD – Feb 26, 2022

A line of early morning push pressers!

Workout of the Day

With a partner, complete for time:

  • 3000m row 

And 15 rounds of:

  • 20 double unders
  • 10 wallballs (20/14# to 10/9′)
  • 5 power snatches (115/73#)

WOD Notes:  For this workout, both partners will begin working at the same time; one on the rower and one on the triplet.  The rower must stay in motion until all 3000m are completed.  At that time, one athlete will be working at a time to finish off the remaining rounds.  You may switch as often as you like!

Open Notes:  Remember to submit your scores at the games website before Monday at 8:00 pm!

Daily WOD – Feb 25, 2022

Workout of the Day

“Open 22.1”

AMRAP in 15 minutes of:

  • 3 wall walks
  • 12 alternating dumbbell snatches (50/35#)
  • 15 box jump overs (24/20″)

WOD Notes: Welcome to Open 22.1!! We hope you are excited to take this WOD for a spin! If you are a registered competitor, be sure to review the official Workout Description and Scorecard here: Rx & Scaled / Foundations.  There are a lot of movement standards to be aware of; two key ones to note are: (1) There is a new wall climb standard this year which is based on gender, not athlete height, (2) The box jump overs REQUIRE a step down, even for Rx divisions, unless you plan to clear the box in a single bound (not recommended). As with all Open workouts, we’ll run 2 heats so everyone has a judge/counter. Even if you are not registered for the Open, we encouage you to come to class tomorrow to take on 22.1! 

Schedule Notes:  In addition to our regular Friday classes, we’re holding “Friday Night Lights” at 6:00pm for anyone who wants to complete 22.1 in prime time!  Starting shortly after 6:00 pm, we’ll kick off heats of 22.1 until everyone is through.  If you plan to attend, be prepared to get yourself warmed up and ready to go, since there is no coach-led warm up or instruction.  Even if you’re completing the workout earlier in the day, come on out to cheer on some ICAers going after it! Some folks plan to hang out after the final heat, so bring some refreshments and join us!

Community Notes:  Happy Birthday Natalie and Caroline!

Daily WOD – Feb 24, 2022

Dom hitting some slider deads!

Workout of the Day

Sumo Deadlift 5-3-3-2-1-1-1

Then complete NFT:

  • 2 laps around the gym of banded lateral walks, always facing the whiteboard.

WOD Notes:  The intent today is to build to a heavy sumo deadlift single.  You can plan to start with the set of 5 around 65 to 70% and gradually increase in weight across each set.  Shooting for 90 to 95% by your last single is a good bet.  If you feel great, you can shoot for a new PR!

Open Notes:  The teams are set and the 2022 Open is upon us!  Check out the live announcement at the games site at 3:00 pm on Thursday.  You’ll get to see some of the best CrossFitters on earth try it out without very much prep time!

Daily WOD – Feb 23, 2022

The ICA Open teams are set! Let the games begin!

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 10 chest to bar pull ups
  • 20 KB snatches (53/35#, 10R/10L)

Time Cap = 20 minutes.

WOD Notes:  The ideal timing for this workout would be to spend 1:30 to 2:00 on the run and then ~1 minute on each of the other two movements.  Go out of the gates at a measured pace and see if you can gradually increase in speed over the final two rounds!

Daily WOD – Feb 22, 2022

Joe B pulling some heavy weight!

Workout of the Day

Complete 5 rounds of max reps in 1 minute at each of the following stations:

  • Box jumps (32/26″)
  • Thrusters (135/93#)
  • Rope Climbs

Rest 1 minute between rounds.

WOD Notes:  In this workout, you’ll be working on box jumps for one minute then immediately transition to thrusters for 1 minute, then rope climbs.  After a 3 minute round, there will be 1 minute of rest.  We’ll record total box jumps, total thrusters and total rope climbs completed!

Daily WOD – Feb 21, 2022

Dave, Erin,Tim, Kyle E, Bob Brown representing ICA at the Ugly Mudder this weekend!

Workout of the Day

AMRAP in 8 minutes of:

  • 5 hang power cleans (155/103#)
  • 10 front rack reverse lunges (155/103#, 5R/5L)

Rest ~5 minutes then complete:

  • Max distance handstand walk in 4 minutes.

WOD Notes:  Choose a weight today that will let you hit 5 hang power cleans in a row each round.  The handstand walk can be modified to wall supported HS shoulder taps, cumulative handstand hold or wall climbs.

Open Notes:  Anyone looking to join a team for our intramural open series has until tomorrow (Monday) at noon to do so!  Then we will be dividing up the teams and getting ready to get after it come Friday!

Daily WOD – Feb 19, 2022

Diana getting tight for a deadlift!

Workout of the Day

“The Baseline”

Complete for time:

  • 500m row
  • 40 squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

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

WOD Notes:  It’s time to come re-test your first workout ever at ICA!!  Generally, there are two methods to attack this workout.  You can let it rip on round 1 and let 2 and 3 melt away or you can go at a measured pace in round one and try to gradually decrease your time in rounds 2 and 3 (negative split).  Either way, it should be a blast!

Daily WOD – Feb 18, 2022

Julie standing up a clean!

Workout of the Day

Complete 8 rounds, each for time of:

  • 10 burpee box jump overs (24/20″)
  • 4 bar muscle ups

Start a new round every 3 minutes.

WOD Notes: Scale the reps and movements such that each round is ideally done in 60 to 80 seconds.  There will be a cap of 2 minutes on any one round.  Muscles ups can be scaled to jumping muscle ups or pull ups+push ups.

Daily WOD – Feb 17, 2022

Matt lining up for a power clean!

Workout of the Day

Front Squat 8×1 (90% 1RM)

The complete NFT:

  • 4×20 one-arm KB slider deadlifts (10R/10L)
  • 4×20 goblet squats (10R/10L, heels elevated 2″)

WOD Notes: Today is a killer leg day!! Get ready to pack in some work.

Open Notes:  The 2022 NoBull CrossFit Open is just 7 days away!  The all-inclusive worldwide Open is the largest participatory sporting event on Earth. During the online competition, one workout is released each Thursday, and athletes have four days to record and submit their scores. Our Daily WOD each Friday (Feb. 25,  Mar 4, & Mar. 11) will be the Open workout for that week. Anyone who is 14 and older can sign up and participate in the first step of the CrossFit Games season. Anyone who signs up will also be placed on an in-house intramural team with an ICA coach as a captain! So, what are you waiting for?! Follow this registration link to sign up for the Open and join in on the fitness and fun!

Daily WOD – Feb 16, 2022

Happy Birthday to the founder of ICA and love of my life!

Workout of the Day

“Open 17.5”

Complete 10 rounds of:

  • 9 thrusters (95/63#)
  • 35 double unders

Time Cap = 25 minutes.

WOD Notes:  Choose a thruster weight that will allow you to go unbroken through at least the first 5 rounds and a double under option that will not take more than 1 minute.

Daily WOD – Feb 15, 2022

Welcome Joe!

Workout of the Day

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

  • Bench press (60% 1RM)
  • Ring dips

WOD Notes:  Choose a bench press weight that will likely let you go unbroken but may require a little thought between sets and/or maybe break a few sets in half.  If ring dips aren’t yet in your arsenal, consider banded ring dips, push ups on a bar,  or ring push ups.

Daily WOD – Feb 14, 2022

Ken firing through some KB swings!

Workout of the Day

Squat snatch 6×2 (80% 1RM snatch) 

Then EMOM for 10 minutes of:

  • Even minutes: 30 seconds of power snatches (50% 1RM power snatch)
  • Odd minutes:  30 seconds of weighted step ups (50/35# single DB to 24/20″)

WOD Notes:  You may drop the bar between the heavy snatch reps and try to get back on in a reasonable amount of time (~10 seconds or so).  Try to hang on for the power snatches; see if you can hold for all 30 seconds!

Community Notes: Happy birthday Jeff Collins & Annie Both!

Schedule Notes:

  1. For the 3 weeks of the Open, there will be a 6pm session of “Friday Night Lights.” This session will not include a coach-led warm up or instruction; athletes will need to warm up and get ready on their own. We’ll run heats of the workout until everyone is done! Newer athletes should try to attend a coach-led class, but if the 6pm is your only option, we will have plenty of experienced athletes who can help you get ready!
  2. After the Open, the 6pm will turn into a regular class / Daily WOD. We’ll keep it on the schedule as long as attendance justifies it! We are going to invite our Teen Strength & Speed athletes to attend this class as well, so it will be a great opportunity to meet and work out with some of our ICA teens!

Daily WOD – Feb 11, 2022

“The CrossFit Open is officially two weeks away. If you have yet to sign up or are on the fence about it, what are you waiting for? Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a blast! Don’t miss out on your chance to fitness with your fellow ICAers and other CrossFitters from all over the world! Here is the Open registration link. If you have any questions, please reach out to Ricky.”

Workout of the Day

Banded deadlift 12×3 (60% 1RM)

Then 3 attempts at a max broad jump.

Then complete NFT:

  • 50 toe touches
  • 50 leg lifts 

WOD Notes: When choosing a band for deadlifts, red bands work well for someone with a deadlift <150#; black 150-225#; purple 225-300#; green 300+#.  If you’re new to deadlifting, bands are not necessary.  You can come in and get a bunch of deadlift practice!

Daily WOD – Feb 10, 2022

Shannon hitting some DB thrusters!

Workout of the Day

Complete 6 rounds, each for time of:

  • 24 DB snatches (50/35#, 12R/12L, alternating hands)
  • 12 handstand push ups
  • 8 burpees over DB

Start a new round every 4 minutes.

WOD Notes:  Choose a weight that will let you go unbroken through the DB snatches for the first 3 to 4 rounds.  If you’re performing strict handstand push ups, consider cutting the reps to 6 or 8.  The burpees should ideally take less than 30 seconds/round.  Each round should take between 1:30 and 2:30.  It would be wise to cap yourself at 3:00 each round.

Daily WOD – Feb 9, 2022

Rachelle crushing some squats!

Workout of the Day

Complete max reps in 1 minute of:

  • 1 minute of power cleans (165/108#, NTE 65% 1RM)

Rest 3 minutes.

  • 1 minute of power cleans (185/123#, NTE 75% 1RM)

Rest 3 minutes.

  • 1 minute of power cleans (205/133#, NTE 85% 1RM)

Rest 3 minutes and repeat.  Record the reps for each of the 6 rounds.

WOD Notes:  If you are newer to power cleans, feel free to choose one weight and stay with it the entire way.  Ideally you’ll get through more than 10 reps at the lightest weight and more than 5 at the heaviest.

 

Daily WOD – Feb 8, 2022

Congrats to Dave and Dan on their podium finish at Master’s Arctic Blast over the weekend!

Workout of the Day

Bench Press 7×3 (80% 1RM)

Then complete 3 rounds NFT of:

  • 20 single-arm DB bench presses (3s down, 1s up, 10R/10L)
  • 20 single-arm DB curls (3s down, 1s up, 10R/10L)

WOD Notes:  Get ready to move weight!  Pick a bench press weight that will let you move with good form even when fatigue sets in!

Daily WOD – Feb 7, 2022

Anna getting under some heavy weight!

Workout of the Day

Complete 21-15-9 reps for time of:

  • Front Squats (115/73#)
  • Push Presses (115/73#)

Complete 100 double unders after each set.

WOD Notes:  Choose weights that will let you get through each round in 2 to 3 sets.  Most people will choose their weight based on the push press as that is likely to be the limiting factor.

Community Notes:  Happy Birthday Karen L!

Daily WOD – Feb 6, 2022

Jenn landing a clean!

Workout of the Day

Complete 4 rounds for reps of:

  • 3 minutes of rowing (cal)
  • 1 minute of bar muscle ups

WOD Notes:  Record your total calories rowed and total bar muscle ups completed! Subs for bar MU can include jumping BMU, low ring transitions, pull ups, or ring rows.

Community Notes:  Happy Birthday Sillup!

Daily WOD – Feb 5, 2022

Congrats to all our 1 year anniversaries! Hats off to our December and January athletes celebrating their anniversaries: Marsha (2), Dave W (3), Marissa W. (5), Cara (2), Tom B (2), Mandy (2), Ryan H. (2), Chris Mc (2), Mado (2), Kelsey (2), Fred (5), Karen Smith (6), Joel (6), Bob Ka (6), Betsy (8), and Pugh (9)!

Workout of the Day

Push Press 1-1-1-1

Push Jerk 1-1-1-1

Split Jerk 1-1-1-1

WOD Notes:  Try to progress your weights such that you can continuously increase in weight across each set.  You are more than welcome to work in some practice reps of push jerks and split jerks in the lighter weights to prime the movement.

Community Notes:  Happy Birthday Jenn!

Daily WOD – Feb 4, 2022

Swetha lining up a deadlift!

Workout of the Day

Partner interval AMRAP in 20 minutes of:

  • 12 thrusters (95/63#)
  • 12 slam balls (30/20#)
  • 24 lateral plyo hops (20/16″, 12R/12L)

WOD Notes:  In this workout, 1 partner will complete 1 full round while partner 2 rests; then switch.  Choose a thruster weight that will let you go unbroken through the majority of the workout!

Register for the 2022 Open!

The Open is coming!!! We are excited to say we have 30 ICA members already registered!!! But we’re looking to DOUBLE that number… Click HERE to register or read on for more details!

WHAT is the “Open?”

The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest fitness competition on Earth and a global celebration of all the individual reasons we CrossFit! People participate in the Open to push themselves to new limits, experience the intensity and camaraderie of competition, and see how they stack up against others around the world. For the most elite athletes, the Open is the first step to qualify for the CrossFit Games. There are multiple divisions so athletes of all ages, abilities, and experience levels can join in the fun! It doesn’t matter if you’re 14, 40, or 64; if you’re just starting out or a muscle-up pro.

The Leaderboard lets you view your results and compare by division, geographic location, gym, or custom groups (such as your alma mater, occupation, etc), or just try to beat your placement from last year.

ADDITIONAL READING:

 

WHEN is the “Open?”

The Open starts on February 24, 2022, and is 3 weeks long.  Every Thursday night an Open workout will be posted to the Games website at 8:00pm EST. Registered athletes will have 4 days – until Monday at 8:00pm EST – to complete the workout and submit their scores.

The top 10% of athletes from the Open will be invited to participate in a 2nd level of competition, the Quarterfinals. The very best athletes from Quarterfinals will qualify for Semifinals, then another cut determines who makes it to the Games! The Games will take place in Madison, Wisconsin in August.

2022 season dates

What are the Workouts Like?

The Open is for EVERYONE! Each Open WOD has several versions, to encourage participation of all ages, abilities, and experience levels.

  • Rx’d – For athletes that typically Rx our daily workouts
  • Scaled – For athletes that typically scale our daily workouts but are familiar with most CrossFit movements
  • Foundations – For our newest athletes
  • No Equipment – For athletes completing the workout at home who don’t have access to equipment
  • Age Groups – For teens (ages 14-17) and Masters 55+ (Age as of July 14, 2022)
  • Adaptive – For athletes with permanent physical or intellectual impairments

You can switch back and forth between Rx’d, Scaled, and Foundations each week, based on the specific workout that is announced. Those who complete all 5 workouts Rx will be ranked against other Rx athletes.

Full rules and details can be found in the 2022 CrossFit Games Rulebook.

 

HOW do I Participate?

If you are a member at ICA, participating in the Open is easy! We program the Open workout as our Daily WOD on Fridays during the Open season. All you have to do is:

  • Register for the Open ($20)
  • Show up to class 3 consecutive Fridays (Feb 25, Mar 4, and Mar 11) and complete one of the official versions of the WOD*
  • After class, remember to post your score to the Games website!

*If you can’t make it to the gym on Friday, you can complete the workout during Open Gym on Sunday or Monday.

Even if you don’t sign up for the Open, you are welcome and encouraged to attend Friday class and complete the workout as a normal Daily WOD!

ICA’s In-House Open Competition

The Open is a ton of fun, and we encourage everyone to participate! Athletes who register by Monday, February 21 will be drafted onto one of 6 teams, headed by John, Ricky, Dave, Kevin, Kelsey and Nikki. Each week that you complete the workout you’ll earn points for your team. At the end of the 3 weeks we’ll announce the winning team! We end the Open with an outdoor social event for all the Open participants – exact date TBD based on weather!

I’m in. How Do I Register?

Register HERERemember to choose CrossFit Phoenixville as your affiliate!

If you’re on the fence, our advice is to SIGN UP! The Open is a lot of fun and will help you push yourself to new limits. It will also bring you closer to your ICA Open Team and the worldwide CrossFit community. There’s nothing to lose!

ADDITIONAL READING:

Daily WOD – Jan 31, 2022

After 7 years at ICA and nearly 5 as a coach, Coach Ryan (Iggy) is on to his next adventure! Since Ryan has come on board, he’s graduated from college, changed careers, moved, gotten married and had a daughter!  We are so grateful for the impact he has had on our community and the years of dedication to make ICA a better place for everyone.  I suspect we’ll still see him around from time to time in classes and if you see him, wish him luck!

Workout of the Day

Complete 7 rounds for time of:

  • 25 KB swings (53/35#)
  • 2 rope climbs

WOD Notes:  Pick a KB weight that will let you go complete each round in 1 or 2 sets.  If going overhead with the KB doesn’t feel good, increase to 35 reps of Russian KB swings per round.

Daily WOD – Jan 30, 2022

Dan R locking out a muscle up!

Workout of the Day

“Open 21.4”

Take 15 minutes to find a heavy single of the following complex:

  • Deadlift + Squat Clean + Hang Squat Clean + Jerk

Then “Open 11.3”

AMRAP in 5 minutes of:

  • 1 squat clean (165/108#)
  • 1 jerk (165/108#)

WOD Notes:  For Part 1, the time permitted during the actual Open was 7 minutes, but we’re allowing 15 today to give people time to really push the weight! For Part 2, the bar must be cleaned from the floor, pass through a squat and then end up overhead.  Squat clean thrusters, squat clean + jerk, or power clean + front squat + jerk would all work!

Sunday Trail Run:  There is a trail run/hike on Sunday, led by Coach Dave! Sign up in Wellness Living and meet at the parking lot at the Lock 60 recreation area around 11:15am.

Community Notes:  Happy Birthday Sean R!

Daily WOD – Jan 29, 2022

Weather Update: Delayed opening @ 9:00am. (3 class times, 9/10/11am.) Before signing up for class, please be sure you can make it in (i.e., willing to drive in the snow, able to clear off car and get to class on time…) Today’s WOD is “at home” friendly for those who prefer to stay in on this snow day! 

Bob Brown knocking out ring dips!

Workout of the Day

EMOM for 27 minutes:

  • Minute 1 – 20 DB/KB floor presses (10R/10L)
  • Minute 2 – 25 Russian KB/DB swings
  • Minute 3 – 40 bicycle crunches

WOD Notes: We did a last-minute switcharoo from the originally scheduled WOD, to something “at home” friendly in case weather causes us to close. (Update: But we’re open for 9/10/11!) All you need in order to complete this workout is a single DB or KB! Modify reps as needed to accomplish each set of work in about 40 seconds, leaving 20 seconds of rest.

Daily WOD – Jan 28, 2022

Joel working through pull ups!

Workout of the Day

Complete 5 rounds for time of:

  • 10 double DB/KB thrusters (50/35#)
  • 10 chest to bar pull ups
  • 10 DB/KB facing burpees

Rest 1 minute and then complete one more round as fast as you can.  Record 2 times: first 5 rounds and final round.  Time cap to get through first 5 rounds = 15 minutes.

WOD Notes:  Try to keep a manageable pace throughout the first 5 rounds of this workout.  During the minute of rest, recover as much as you can and then annihilate the 6th round!

Daily WOD – Jan 27, 2022

Robbie working through a row!

Workout of the Day

Complete for time:

  • 1000m row
  • 100 double unders
  • 800m row
  • 80 double unders
  • 600m row
  • 60 double unders
  • 400m row
  • 40 double unders
  • 200m row
  • 20 double unders

WOD Notes:  Choose a jump rope variation that will take less than 2 minutes per round in the early rounds!

Community Notes:  Happy Birthday Jordana!

Daily WOD – Jan 25, 2022

BK standing up a front squat!

Workout of the Day

EMOM for 27 minutes of:

  • First minute: 4 ring muscle ups
  • Second minute: 14 box jump overs (24/20″)
  • Third minute: 5 deadlifts (65% 1RM)

WOD Notes:  If there is any minute in which you cannot complete the work, go on to the next movement and consider scaling back reps the following round!  The intent is for the muscle ups to be in 1 or 2 sets most of the way and the deadlifts should be unbroken.

Daily WOD – Jan 24, 2022

Dom firing through some Russian twists!

Workout of the Day

AMRAP in 7 minutes of:

  • 10 handstand push ups
  • 10 front squats (155/103#)

Rest 3 minutes, then AMRAP in 7 minutes of:

  • 10 toes to bar
  • 10 overhead squats (93/63#)

WOD Notes:  Pick weights and gymnastics scales that will let you go unbroken for at least the first 2 rounds.

Daily WOD – Jan 23, 2022

Great work to the ICA crew who took on the Chilly Cheeks 11k trail run today in Reading! Big congrats to JZ for winning the Clydesdale division!

Workout of the Day

Sumo Deadlift 8×1 (85% 1RM)

Then complete NFT:

  • 40 front scales to back scales (20R/20L)
  • 2 minutes of an inversion of your choice (rings, bar, handstand, headstand, wall walk)

WOD Notes:  Warm up to 85% of your 1 rep and then stay there for all 8 sets.  It should be a weight that looks and feels good but is very high exertion.  For the inversions, the goal is to accumulate 2 minutes upside down.  Break it into manageable chunks!

Trail Run Notes: We added a trail run/hike to the schedule for tomorrow (Sunday) morning. Meet at the Lock 60 recreation area at 11:15. John will lead a 4-6 mile run and Nikki, Carver & Sage will lead a 3 mile hike. Free for all members & guests!

Daily WOD – Jan 22, 2022

Shawn F moving fast on the rower!

Workout of the Day

With a partner (one person working at a time), AMRAP in 20 minutes of:

  • 80 wallballs (20/14# to 10/9′)
  • 60 sit ups
  • 40 box jumps (24/20″)
  • 20 power clean and jerks (135/93#)

WOD Notes:  Choose a power clean and jerk weight that you will let you complete sets of 1 to 3 at a time.  The work does not need to be split evenly so communicate with your partner and help each other out!

Community Notes: Happy Birthday Bob K!

Community Note 2: Tomorrow morning Coach Iggy will be stopping by in the 9:00am timeframe for a farewell visit. Iggy is stepping back from coaching at ICA to focus on family, work, and finishing his MBA. If you see him, be sure to wish him well! Iggy – thank you for the friendship and the tremendous coaching over the years. It’s not goodbye, it’s “see you later!”

Daily WOD – Jan 21, 2022

Workout of the Day

“Open 13.1”

AMRAP in 17 minutes of:

  • 40 burpees (6″ target)
  • 30 power snatches (75/43#)
  • 30 burpees (6″ target)
  • 30 power snatches (135/73#)
  • 20 burpees (6″ target)
  • 30 power snatches (165/98#)
  • 10 burpees (6″ target)
  • 30 power snatches (210/118#)

WOD Notes:  This workout will require you to increase the weight on the bar each round. Plan your plates out in advance! If you are new to snatching (or the movement doesn’t feel good to you), consider staying at one weight all the way through or modifying to power cleans.  The snatches can be power, split or squat. The burpees are to a 6″ target if you’re going for Rx!

COVID Reminder: We’ve seen more instances of individuals walking through other member’s stations during class – for instance when setting up or breaking down equipment. Keep in mind that everyone has a different comfort level and we ask that you go around – rather than through – other people’s stations.  Thank you!

Daily WOD – Jan 20, 2022

Tracy hitting some banded step ups!

Workout of the Day

Push Press 5-5-5-5-5

Then complete 3 rounds NFT of:

  • 30 banded tricep extensions
  • 10 bar push ups (5 seconds down, 5 seconds up)

Weather Note: Snow is expected Thursday morning, starting as early as 6am and lasting until 10 or 11am. We plan to be open, but please leave extra time to travel in… and drive safely! Check the blog before leaving home for any updates.

Daily WOD – Jan 19, 2022

Karen working through ring rows!

Workout of the Day

Complete for time:

  • 27 thrusters (95/63#)
  • 12 bar muscle ups
  • 21 thrusters (95/63#)
  • 9 bar muscle ups
  • 15 thrusters (95/63#)
  • 6 bar muscle ups
  • 9 thrusters (95/63#)
  • 3 bar muscle ups

WOD Notes:  Pick a thruster weight that will allow you to complete each round in 1 to 3 sets.  The early rounds of bar muscle ups should take less than 3 minutes.

Daily WOD – Jan 18, 2022

Jeff knocking out some banded step ups!

Workout of the Day

On a 3 minute clock, complete:

  • 50 double unders
  • 30 Russian twists (25/15#, R+L = 1 rep)
  • Row max calories in remaining time.

Rest 2 minutes and repeat for a total of 5 rounds.  Record calories rowed each round.

WOD Notes:  Choose a double under option that will take 30 to 60 seconds/round.  The same is true for the Russian twists.  Plan to have at least 1 minute on the row each round!

Daily WOD – Jan 17, 2022

Congratulations to Reese on her 5th place finish in the 13-15 girls division at Wodapalooza! We are all so proud of you!

Workout of the Day

Front Squat 3-3-3-3-3

Then complete for time:

  • 75 wallballs (20/14# to 10/9′)

WOD Notes:  Start the first set of front squats at around 70% of your 1RM and gradually build from there.

Schedule Notes: Due to the inclement weather and MLK holiday tomorrow, we have cancelled the 5:00am class and replaced it with a 10:00am class. Also, this is the last week of our 7:00pm Daily WOD; starting next week that time slot will be reserved for our teen athletes.

Daily WOD – Jan 16, 2022

Paulo firing away on the rower!

Workout of the Day

AMRAP in 13 minutes of:

  • 10 deadlifts (135/93#)
  • 10 push ups

Rest 2 minutes then complete for time:

30-20-10 reps of:

  • Alternating leg V-ups (L+R=2)
  • Hollow rocks
  • Toe touches

WOD Notes:  Choose a deadlift weight and variation that will let you go unbroken for at least the first 5 rounds today.  The push ups should ideally take less than 30 seconds even when fatigued.

Trail Run Notes: Layer up and join Dave and Bob for the Sunday trail run, leaving from Lock 60 at 11:15am!

 

Daily WOD – Jan 15, 2022

Dan E with straight knees and pointed toes channeling his inner gymnast (photobomb credit to Joe’s triceps)!

Workout of the Day

Complete 3 rounds for time of:

  • 500/400m row
  • 50 DB snatches (50/35#)
  • 25 pull ups

Time Cap = 22 minutes.

WOD Notes:  Choose a DB snatch weight that will let you hit sets of 10 to 20 reps even when heavily fatigued!  The pull ups should ideally take less than 2 minutes per round.  If you’re going strict or banded, consider modifying the reps to 10-15.

Open Registration Starts Today!!

The first workout of the 2022 Games Season will be announced on Feb. 24, 2022. Open Registration starts today, Jan. 13, 2022. ARE YOU READY?!?!? (If you are, click HERE to register! If you’re unsure, read on for more info.)

WHAT is the “Open?”

The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest fitness competition on Earth and a global celebration of all the individual reasons we CrossFit! People participate in the Open to push themselves to new limits, experience the intensity and camaraderie of competition, and see how they stack up against others around the world. For the most elite athletes, the Open is the first step to qualify for the CrossFit Games. There are multiple divisions so athletes of all ages, abilities, and experience levels can join in the fun! It doesn’t matter if you’re 14, 40, or 64; if you’re just starting out or a muscle-up pro.

You can compare your results by division, geographic location, gym, or custom groups (such as your alma mater, occupation, etc), or just try to beat your placement from last year.

 

WHEN is the “Open?”

This year the Open is 3 weeks long, starting on February 24.  Every Thursday night an Open workout is posted to the Games website at 8:00pm EST. Registered athletes have 4 days – until Monday at 8:00pm EST – to complete the workout and submit their scores.

2022 season dates

What are the Workouts Like?

The Open is for EVERYONE! Each Open WOD has several versions, to encourage participation of all ages, abilities, and experience levels.

  • Rx’d – For athletes that typically Rx our daily workouts
  • Scaled – For athletes that typically scale our daily workouts but are familiar with most CrossFit movements
  • Foundations – For our newest athletes
  • No Equipment – For athletes completing the workout at home who don’t have access to equipment
  • Age Groups – For teens (ages 14-17) and Masters 55+ (Age as of July 14, 2022)
  • Adaptive – For athletes with permanent physical or intellectual impairments

You can switch back and forth between Rx’d, Scaled, and Foundations each week, based on the specific workout that is announced. Those who complete all 5 workouts Rx will be ranked against other Rx athletes.

Full rules and details can be found in the 2022 CrossFit Games Rulebook.

 

HOW do I Participate?

If you are a member at ICA, participating in the Open is easy! We program the Open workout as our Daily WOD on Fridays during the Open season. All you have to do is:

  • Register for the Open ($20)
  • Show up to class 3 consecutives Fridays (Feb 25, Mar 4, and Mar 11) and complete one of the official versions of the WOD*
  • After class, remember to post your score to the Games website!

*If you can’t make it to the gym on Friday, you can complete the workout during Open Gym on Sunday or Monday.

Even if you don’t sign up for the Open, you are welcome and encouraged to attend Friday class and complete the workout as a normal Daily WOD!

ICA’s In-House Open Competition

The Open is a ton of fun, and we encourage everyone to participate! Athletes who register by Monday, February 21 will be drafted onto one of 6 teams, headed by John, Ricky, Dave, Kevin, Kelsey and Nikki. Each week that you complete the workout you’ll earn points for your team. At the end of the 3 weeks we’ll announce the winning team! We end the Open with an outdoor social event for all the Open participants – exact date TBD based on weather!

I’m in. How Do I Register?

Register HERERemember to choose CrossFit Phoenixville as your affiliate!

If you’re on the fence, our advice is to SIGN UP! The Open is a lot of fun and will help you push yourself to new limits. It will also bring you closer to your ICA Open Team and the worldwide CrossFit community. There’s nothing to lose!

Daily WOD – Jan 14, 2022

Brian G landing a split jerk!

Workout of the Day

Snatch + hang snatch 1-1-1-1-1-1-1

Then complete:

  • Banded box step ups 2×30 (15R/15L)

WOD Notes:  The snatch to hang snatch is designed to be a complex in which you complete the two reps without putting the bar down.  If lowering the snatch out of the top feels very awkward to you, feel free to drop the bar and quickly pick it back up to set for the hang snatch.  If going overhead isn’t your friend, consider doing this as a clean complex.

Daily WOD – Jan 13, 2022

Joe M. landing a chin up pull over!

Workout of the Day

With a continuously running clock, complete the following:

Minute 0-3

  • Max rope climbs

Minute 3-6:

  • Rest

Minute 6-12 AMRAP of:

  • 5 back squats (225/153#)
  • 12 butterfly abmat sit ups

Minute 12-15:

  • Rest

Minute 15-18:

  • Max rope climbs

WOD Notes:  Choose a back squat weight that you can complete unbroken and ideally plan to get through 3 to 6 rounds in the 6 minutes.  If rope climbs aren’t your game, come in anyway to learn some variations that will advance your skill set!

Community Notes:  Good luck to Reese as she takes on the competition at Wodapalooza in Miami this Friday, Saturday and Sunday!  If you’re interested in watching her compete, I believe they will be streaming it at this site.  As we become aware of the schedule, we’ll post it to the blog and the FB community page.

Daily WOD – Jan 12, 2022

Kelly Gleba hitting some split jerks on her birthday!

Workout of the Day

“Fight Gone Bad”

  • Wall ball (20/14# to 10/9′)
  • Sumo deadlift high pull (75/53#)
  • Box jump (20/16″)
  • Push press (75/53#)
  • Row (cal)

WOD Notes: The “fight gone” scheme means you will complete 1 minute at each station with a 1 minute rest after all 5 are completed. Repeat for a total of 3 rounds. Score is total reps completed. For this workout, box jumps can be completed in a dynamic style of springing up off the top of the box so long as full extension is reached above the box.

Community Notes:  Happy Birthday Woodley and Haven!

Daily WOD – Jan 11, 2022

*A bit late* Congrats to our September 1-year anniversary members! Shout out to our other November anniversaries: Jenn P (2), Haven (2), Steve M. (3), John C. (5), Natalie (5), Erik (7), Moira (9), Jimbo (10) and Zhu (10)!

Workout of the Day

Deadlift 5×5 (75% 1RM)

Then goal setting!

WOD Notes:  We’ll spend the last 10 to 20 minutes of each class today establishing some goals for 2022!  To get you thinking about goals a little ahead of time, consider the following:

  1. What movements/workouts hold the most meaning to you?  Is a strict pull up (or 10) on your mind often?  Do you want to run a mile faster?  Try to come up with 1 to 5 ideas.
  2. Are you varying your goals enough?  If they’re all weight lifting or all conditioning, consider mixing it up!
  3. What is a reasonable improvement to shoot for?  Do you want to hit this goal in 2022 or is it farther reaching?  A coach will be able to help you with this part!

Teen Strength & Speed Program

We are excited to announce that our Teen Stength & Speed Program is expanding to 4 nights per week!

Starting January 24, 2022, our teen athletes will have the opportunity to train with us Monday – Thursday from 7:00-8:00PM.

This program focuses on developing strength, power, speed, and mobility, in a safe and fun setting. It provides a high energy environment and instills our teen athletes with a love of working out and knowledge that will last a lifetime!

Membership options

  • 2x/week – $120/month*
  • 4x/week – $180/month

*For added flexibility, the 2x/week membership is tracked as 9 classes a month, so if your teen misses a week due to vacation, illness, or school work, they can make up the missed classes.

Questions & Answers

Is there an age restriction?
While most of the teens in this program are high schoolers (age 14-18), we have several middle schoolers (12+) that do very well in the program. These younger athletes will be allowed in on a case-by case basis.

My teen has never played sports; can they do this program?
Absolutely! Our program is beginner friendly. It’s a fun and encouraging group for teens of all abilities. We can help your teen unlock their inner athlete!

Will this program help my teen in their sport?
Definitely!  Physical strength, speed and increased body awareness help with virtually any sport.

Are the classes co-ed?
Yes, classes are co-ed. Teens of all genders and abilities are welcome!

Is lifting safe for my teen? How do you ensure safety?
Our program starts with teaching your teen sound lifting mechanics and movement patterns. Once the athlete can perform a lift safely, we increase the amount of weight they are allowed to lift. Our coaches have years of experience teaching the foundational lifts covered (squat, bench press, deadlift, and power clean). Another way we ensure safety is that we limit class size. This allows us to give your teen individualized attention and provide each athlete with their own lifting station, so there is no pressure to “keep up” with a lifting partner.

What is a typical class like?
Classes are 1-hour long. They start with a coach-led warm-up and instruction on the lift of the day. Next the athletes will lift, under the watchful eye of a coach. Class ends with 1-2 “accessory” movements, usually bodyweight or lighter weight movements to drive home the strength training or build explosive power and speed. The session ends with a group stretch.

My teen’s coach wants them to gain muscle mass. Will this program help them get there?
It sure can! If you have a specific mass-gain goal, please let us know. Some athletes put on muscle easily, but many (most) will want to combine our lifting program with a mass-gain nutrition plan. We can help you with that, too!

Please reach out to us with questions or to register! Space is limited!

Contact: John Warnek, 717-572-3994, info@ica-strong.com

Daily WOD – Jan 10, 2022

JZ landing a split jerk!

Workout of the Day

“Open 21.1”

Complete for time:

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Time cap: 15 min.

WOD Notes:  In preparation for the 2022 CrossFit Open, we’re hitting the first workout from last year!  Rx requires setting up tape 10″ from the wall and at shoulder height to ensure range-of-motion. (More in the video, here.) If you want to shoot for the Rx, be sure to show up a few minutes early so we can set up your tape.  If not, come in and crush whatever version you’d like! As with many Open workouts, this WOD is not designed to be finished (by ordinary humans) within the timecap. Think of it as an AMRAP!

Goal Setting Notes:  This Tuesday we hold our annual goal-setting session during each class! Come to class with some idea of what (fitness-related) goals you want to attack in 2022. If you’re interested in setting up a time beyond this class to have a 30 minute sit down with a coach to go over specific goals and strategies to attain them, you can reach out to Kevin (Kevin@ICA-Strong.com) or Ricky (Ricky@ICA-Strong.com) to set it up!  Cost of the one-on-one session is $30.

Schedule Notes: Beginning January 24, we will no longer offer the 7:00pm Daily WOD on Monday/Wednesday, due to low attendance. We’re expanding our teen program to 4 nights/week, so they will be using the gym from 7-8pm Monday-Thursday. We are hopeful that our 7:00pm devotees will be able to make it to another class time. On days when that is not possible, the back room will be available for use from 7-8pm as an “Open Gym.”  Open Gyms are free and do not count toward your class totals.

Daily WOD – Jan 9, 2022

Greg lining up a split jerk!

Workout of the Day

Complete 5 rounds, each for time of:

  • 7 burpee box jumps (24/20″)
  • 7 power snatches (135/93#)
  • 7 burpee box jumps (24/20″)

Start a round every 5 minutes.

WOD Notes:  The goal today should be to find a snatch weight that allows you to string reps together through most of the rounds.  Ideally use 1 or 2 sets to complete each round.  It would be a good idea to cap yourself at 3 minutes for each round to allow ample rest time.

Trail Series Note: Due to the forecasted freezing rain, Sunday’s trail run/hike is canceled for this week.

Late Cancel Policy Update: We have shortened the allowed time for a class cancellation from 4 hours to 2 hours. However, all late cancels and no-shows will result in a $10 fee. The missed class will be returned to your account for future use. As always, the fee will be waived if you withdrew from a later class to attend an earlier class that same day, and may be waived for classes that were significantly below their caps at the time of the cancellation.

Daily WOD – Jan 7, 2022

Karen ripping through pull ups!

Workout of the Day

AMRAP in 20 minutes of:

  • 3 chin up pull overs
  • 5 strict handstand push ups
  • 10 pistols

WOD Notes:  The scale for chin up-pull overs will either be jumping chin up pull overs, skin the cats on rings or a toe to bar variation.  Handstand push ups can be modified to A-frame push ups or shoulder presses.  Ideally the first round today should take 1 to 2 minutes so plan your scales accordingly!

Community Notes:  Happy Birthday Ashlee!

Daily WOD – Jan 6, 2022

Rob R standing up a back squat!

Workout of the Day

Complete an 8 round Tabata of:

  • Air squats
  • Russian twists (25/15#)

Rest 4 minutes and then complete for time:

  • 2000m row

WOD Notes:  The Tabata interval refers to completing 8 rounds of 20 seconds of work followed by 10 seconds of rest.  Today, we’ll record your highest and lowest round for squats and Russian twists.

Community Notes:  Happy Birthday Gavin!

Daily WOD – Jan 5, 2022

Michelle catching a power clean!

Workout of the Day

EMOM for 20 minutes of:

  • 1 split jerk

WOD Notes:  Gradually increase weight over the course of 20 minutes.  You do not need to go up every minute but should shoot for every 3 to 5 minutes.  If you are fatiguing toward the end, feel free to switch to every other minute!

Goal Setting Notes:  Our annual goal setting class will be next Tuesday, Jan 11 during all classes.  The usual structure of this session is to dedicate ~15 minutes at the end of class to figure out some goals for the next year.  You can choose to post them on the goals board at the gym or keep them to yourself.

As an additional option this year, we’re offering some 30 minute goal setting sessions ($30) with Kevin and Ricky.  This is for anyone who would like to have a more detailed discussion about where you would like to go and come up with a plan for how to get you there.  We have 2 sessions available with Kevin on Tuesday and 4 sessions available with Ricky on Wednesday evening.  You can sign up on this sheet.  If you can’t make those times but are interested, you can reach out to either coach at Kevin@ICA-Strong.com or Ricky@ICA-Strong.com

Community Notes:  Happy Birthday Kelly Gleba!

Daily WOD – Jan 4, 2021

Carver sitting at the edge of his reading fort!

Workout of the Day

Complete 21-15-9 reps for time of:

  • Over/unders (24/20″)
  • Squat cleans (135/93#)

WOD Notes:  Choose a weight today that would allow you to string several (3 to 5) reps together in the beginning.  After round 1, you’ll likely be dropping the bar on each rep.  If over/unders aren’t happening, we can go under a target and jog around or under a high target and over a lower target (maybe a DB or your bar).

Daily WOD – Jan 3, 2022

Workout of the Day

3 rounds for time of:

  • 400m run 
  • 21 sumo deadlift high pulls (95/63#)
  • 15 push press (95/63#)

WOD Notes: It’s going to be a cold one tomorrow! If you’re not a fan of cold weather running, you can modify to a 500/400m row. For the barbell work, choose a weight that allows you to do the first round of SDHP and PP in 1-2 sets each.

Weather Notes: We may see a little snow tomorrow, so it’s a good time to remind everyone of our snow policy! It’s our goal to remain open whenever possible, but we will occassionaly close the gym during inclement weather for our coaches’ and members’ safety.  The best way to learn of weather updates is to check the blog or our Facebook community page. We’ll also update Wellness Living to reflect class cancellations.

Daily WOD – Jan 2, 2022

Jesse Sy hitting some sumo deadlifts with Sage being Sage!

Workout of the Day

Back Squat 8 x 3 (80% 1RM)

Then

Max back squats in 1 minute @ 40% 1RM (50% of weight used in part 1)

WOD Notes: You’ll hit a set of back squats every 2 minutes. Goal is to stay at the same weight across all 8 sets.

Trail Run Notes: It’s going to be a wet and muddy one, but the trail run is on! We’ll offer 2 running groups (faster and slower), but no hike today.

Community Notes: Happy birthday Christine!

Daily WOD – Jan 1, 2022

We put our fitness to the test with a fun group outing to PRG Oaks! #regularlylearnandplaynewsports

Workout of the Day

Complete the following 20 movements, 22 reps of each, in any order, for time! 

Rx = 95/63# barbell, 24/20″ box

WOD Notes:  We’ll have print outs of the 20 movements when you arrive so you can check them off as you go!  You can complete them in any order you like but once you start a movement, you must finish all 22 reps before moving on. If you’re feeling particularly roughed up from NYE celebrations, you can share the workload with a partner!

Community Notes:  Happy Birthday Michelle!

Daily WOD – Dec 31, 2021

Dave W working through some lunges!

Workout of the Day

Complete 1 round for time:

  • 500/400m row
  • 50 burpees
  • 400m run

Time cap: 10 minutes.

Then take 20 minutes to work on any 2021 goals you may not have hit yet!

WOD Notes:  Today’s WOD is a short sprint workout, followed by a bunch of time to knock off a 2021 goal. (December 31 = last chance to meet your 2021 goals!) Ideally the burpees should take less than 5 minutes (10 burpees/minute pace).  If you don’t have any goals in mind, consider trying for a PR in: your favorite lift, consecutive double unders, max height box jump, or a 1 mile run. You can also do a favorite benchmark WOD, as long as it’s a shorter one (Fran, Grace, etc).

Schedule Notes:  Tomorrow we will run classes at 6:00, 8:00, 9:00 and 10:00 am. Hit up the early classes for smaller class sizes!

Additionally, due to projected rain on Saturday Jan 1 our outdoor team workout has turned into an indoor individual workout!  We’ll be holding two classes (10:00 and 11:00 am).

Community Notes:  Happy Birthday Danielle!

Daily WOD – Dec 30, 2021

Joe AKA “Mayor of Tricep City” AKA “Shredded Cheddar” AKA “Flex Buffchest” ripping through some push ups!

Workout of the Day

Complete 10 rounds for time of:

  • 15 wallballs (20/14# to 10/9′)
  • 10 toes to bar
  • 5 deadlifts (70% 1RM, sumo or conventional)

Time Cap = 22 minutes.

WOD Notes:  We expect that a fair number of people will hit the time cap today, effectively making this a 22 minute AMRAP. For the best chance of finishing, the toes to bar should take 1 or 2 sets for most rounds, and the deadlifts should be unbroken. Modify accordingly! Remember to post the deadlift weight you used in your SugarWOD notes.

Community Notes: Happy Birthday Sean B!

Daily WOD – Dec 29, 2021

John C. lining up for a power clean!

Workout of the Day

EMOM for 20 minutes of:

  • 1 power clean + 1 hang power clean 

Rock Climbing Note: There are 3 spots remaining for this Friday’s rock climbing session, from 1-3PM at PRG Oaks. Cost is $25 per person and includes 2 hours of climbing, rental harness and shoes, and staff support (belaying). Kids are welcome too! Reserve your spot in Wellness Living. (Payment is due at time of reservation.)

At-Home Workout Reminder: We offer an at-home version of every daily WOD, so you can get your ICA fix even on days you can’t make it to the gym. All you need is a single dumbbell or kettlebell. The at-home WOD is listed in SugarWOD along with a warm up (in the workout prep notes) and a video explanation too! If you complete the at-home WOD be sure to list your results so we know who’s participating!

Schedule Note: Our New Year’s Day Team WOD will take place in the parking lot, just like good old times! There will be one class only, at 10:00am. Dress in layers (you’ll be surprised how warm you get!) and bring a mat or carpet remnant to work out on. The weather forecast has been changing daily, so we’ll keep our eye on it and let you know by Friday if we need to move the time or cancel altogether. Due to this being a team WOD and a larger class, we will NOT move it inside, we will just have to cancel. 😞

Daily WOD – Dec 28, 2021

Vanessa launching a power clean!

Workout of the Day

Complete 5 rounds for time of:

  • 50 double unders
  • 16 single arm overhead reverse lunges in place (50/35#, 8R/8L)

WOD Notes:  Choose a double under modification that will take less than 1 minute in the early rounds and maybe push past a minute in the final round or two.

Community Notes:  Happy Birthday BK!

Daily WOD – Dec 27, 2021

Diana catching a power clean!

Workout of the Day

“Hollywood”

Complete for time:

  • 2000m run
  • 22 wallballs (30/20# to 10/9′)
  • 22 ring muscle ups
  • 22 wallballs (30/20# to 10/9′)
  • 22 power cleans (185/113#)
  • 22 wallballs (30/20# to 10/9′)
  • 2000m run

Time Cap to begin second run = 30 minutes.

WOD Notes:  Choose a run distance that takes 8 to 12 minutes to complete. Ideally the wallballs and power cleans should take less than 2 minutes per set.  The muscle ups should take less than 5 minutes. Compare to 191224.

Daily WOD – Dec 26, 2021

Josh at the bottom of a swing!

Workout of the Day

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

Then complete NFT:

  • 3x10R/10L one-arm KB overhead squats

WOD Notes:  The goal today is to gradually build to a heavy single on overhead squats.  Plan to start your first set at 60 to 70% of your 1RM and take a few bigger jumps (10 to 20#).  As you approach your max, the jumps in weight should get smaller.

Daily WOD – Dec 25, 2021

Workout of the Day

Tabata:

  • Strict pull ups
  • Push ups
  • Sit ups
  • Squats

WOD Notes:  This is an at-home workout only as the gym is closed today!  A tabata rep scheme is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  Complete all 8 intervals of pull ups (bicep curls if no bar is available), then move to push ups.  Post to SugarWOD with your lowest total for each movement.

Daily WOD – Dec 24, 2021

Brooke firing away through KB swings!

Workout of the Day

“Double Isabel”

Complete for time:

  • 60 power snatches (135/93#)

Time Cap = 12 minutes.

WOD Notes:  This is a humdinger of a workout!  Pick a weight with which you could perform 5 to 10 unbroken reps even if you choose to go singles the whole way.  This could also be modified to 30 power snatches + 30 power clean and jerks (AKA Isa-Grace).

Run Notes:  Coach Dave is holding the Sunday run at Canal Park this Sunday at 11:15 am.  There won’t be a specified leader for the walking group but you’re welcome to come walk and explore!

Community Notes: Happy Birthday Brian D!

Daily WOD – Dec 23, 2021

Reese working through wallballs!

Workout of the Day

AMRAP in 20 minutes of:

  • 5 burpees
  • 1 rope climb
  • 30 double unders

WOD Notes:  This is a long slow grind of a workout!  Rope climbs can be scaled to a reduced height, rope pulls or strict pull ups (4/round).

Schedule Notes: Thanks to Coach Kevin for adding a 7:00am class to the schedule for Friday 12/24. We now have 5 classes on Christmas Eve, every hour from 6AM to 10AM!

Daily WOD – Dec 21, 2021

Thank you to everyone who donated to our adopted family! In addition to these amazing gifts, we collected nearly $800 in gift cards and cash. We’ll give half to our adopted family and half to Orion Communities (in the form of Walmart gift cards) so they can distribute them to families who need it most!

Workout of the Day

Complete 8 rounds for time of:

  • 20 DB snatches (50/35#)
  • 10 box step overs with DB (24/20″)

WOD Notes:  Choose a DB that will give you a chance at completing all the snatches in one or two sets.

Community Notes:  Happy Birthday Alison K!

Daily WOD – Dec 20, 2021

Workout of the Day

Complete for time:

  • 1000m row
  • 50 thrusters (45/33#)
  • 30 pull ups
  • 750m row
  • 25 thrusters 
  • 15 pull ups 
  • 500m row
  • 15 thrusters
  • 9 pull ups

Time Cap = 20 minutes.

WOD Notes:  This workout is an extended version of the benchmark “Jackie,” and it’s a doozy! It was originally programmed on CF.com on 211209. If performing strict or banded pull ups, shoot for a 15-10-5 rep scheme.  Ideally the thrusters should take less than 3 sets in the first round.

Holiday Adopt-a-Family: Thank you to everyone who has donated gift, gift cards, and cash for our adopted family! This is the final call for items – we’ll be picking everything up from ICA tomorrow (Monday) around 4:30/5:00pm so we can get it organized and ready for drop off on Tuesday morning.  We truly appreciate everyone’s generosity!!

Daily WOD – Dec 19, 2021

Congrats to Kelsey and Ricky for podiuming at the Naughty and Nice Winter Classic!

Workout of the Day

Shoulder Press 2-2-2-2-2-2

Then complete NFT:

  • 50 floor wipers (70% 2RM shoulder press)

WOD Notes:  Try to hit 90% of your 1RM shoulder press by the 4th set of presses.  From there you can either stay put or if you’re feeling great, you can increase!

Daily WOD – Dec 18, 2021

If you’ve got some festive “workout gear”, be sure to bust it out!

Workout of the Day

“12 Days of Christmas – 2021 Remix”

  • Day 1 – Push jerk (115/73#)
  • Day 2 – Front squats (115/73#)
  • Day 3 – Hang power cleans (115/73#)
  • Day 4 – Deadlifts (115/73#)
  • Day 5 – Strict pull ups
  • Day 6 – Burpees
  • Day 7 – Wallballs (20/14# to 10/9′)
  • Day 8 – Medball sit ups (20/14#)
  • Day 9 – Medball cleans (20/14#)
  • Day 10 – Push ups
  • Day 11 – Toes to bar
  • Day 12 – Power snatches (115/73#)

Time Cap = 40 minutes.

WOD Notes:

  1. You do the workout like you sing the song. Round 1 you do Day 1 (push jerk). Round 2 is Day 2 + Day 1  (2 front squats + 1 push jerk). Round 3 is 3 hang power cleans + 2 front squats + 1 push jerk… etc.  It would be a great idea to show up with this workout written down so you don’t have to reference the whiteboard repeatedly!
  2. If you’d like to shorten the WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
  3. Wear your most festive holiday outfits and ugly sweaters!!!!
  4. If you haven’t made it to the final round (12 down to 1) by the 27 minute mark, consider skipping ahead to it.  That way you definitely get a shot at all the movements!

Community Notes:  Happy Birthday Julie G and Rob R!

Event Notes: We’re excited to offer a group climb at PRG in Oaks on Friday, Dec. 31! We have a group reservation from 1:00-3:00pm and we can take up to 12 people.  (Technically we can take 16… but the Warnek clan is taking 4 spots!) Cost is $25 and includes 2 hours of climbing, rental harness and shoes, and staff support (belaying). Kids are welcome too! Reserve your spot – and pay – in Wellness Living!