Daily WOD – Dec 5, 2019

Tiago with a solid windmill!


AMRAP in 20 minutes of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

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

2019 Fall Nutrition Challenge

Get ready, ICA! Our Fall Nutrition Challenge starts September 9! Read the details below and sign up HERE to participate!


ICA’s 2019 Fall Nutrition Challenge


Every single member at ICA! This a FREE nutrition challenge, so there is no excuse to not join in!


Monday September 9 – Friday October 18


For most of us, “summer” and “clean eating” don’t go hand-in-hand. Cookouts, beer, ice cream…  much of our summer fun revolves around food. That’s why every Fall we run a nutrition challenge at ICA, designed to kick our summer bad eating habits to the curb and get our diet back on track. For 6 weeks, we’re asking you to commit to a diet of REAL FOODS, and challenge yourself to avoid alcohol, gluten, added sugar, and dairy.  We guarantee that you’ll emerge from this challenge feeling AMAZING and performing better than ever.

How (a.k.a the “Rules”):

  • Choose your nutrition challenge level (detailed below) and sign up HERE.
  • Eat “real” foods. Eat meat and vegetables, some fruit, and some starch. Avoid sugar, gluten, dairy, and alcohol. More details below.
  • Complete the performance test before and after the challenge. We will run it as the daily WOD on 9/9 and 10/18.
  • Keep a daily food log in which you record WHAT and HOW MUCH you eat. Every meal, every snack, every teaspoon of oil you cook your food in… The logs are an extremely valuable resource if you have questions or want help or feedback during the challenge (for instance if you notice that you are low on energy or not seeing results). Many athletes use an app such as My Fitness Pal, but an old fashioned paper journal works fine too!
  • Take body measurements before and after the challenge.
    • At a minimum this means your waist (circumference at the belly button) and body weight. Other common measurements include hips, thighs, and arms. You can take these numbers on your own, ICA honor code style! If you want to be in the running to win the challenge, you need to email us your body measurements before and after the challenge.
    • We strongly encourage a body composition analysis using our InBody– a professional-grade device that can accurately measure your weight, muscle mass, and body fat. For $50 you can get a before and after InBody scan.
    • Before and after photos are a great way to validate your progress, even if you keep them to yourself!

Level 1: Eat Real Food

  • This is our “introductory level” for the 2019 Nutrition Challenge. There are no limits on the quantity of food you eat; rather, the focus is on food quality. You should aim to eat protein with each meal and eat 10 different types of vegetables, fruits, or berries each day.
  • Preferred foods (Center your meals on these): Lean meat, eggs, vegetables, fruit, gluten-free starches (e.g., rice, quinoa, potatoes, sweet potatoes, oatmeal, farro)
  • Allowed in limited amounts: Dairy, beans
  • Avoid: Added sugar, grains containing gluten, and alcohol.
    • In order to be “in the running” to win the challenge, you should avoid all of the above foods. However, we recognize that everyone is starting from a different place in their nutrition journey, and not all “cheats” are the same. If you eat something off the above list, be sure to log it in your journal.

Level 2: Weigh and Measure (includes Macro Diet and RP)

  • For this level, you will eat a precise number of “macros” (i.e., grams of protein, carb, and fat) each day.
    • If you already know your target macros, simply run them by John or Nikki before the challenge begins.
    • If you need us to assign your macros, let us know ASAP. We’ll need you to either: (1) complete an InBody scan OR (2) track your food intake for 3 days. Either can serve as a starting point for assigning macros.
    • If you follow an RP template, that will count towards Level 2 this year.
  • This level requires you to weigh and measure EVERYTHING you eat. A food scale and a set of measuring cups is required. Amazon has a huge selection of food scales in the $10-$15 range.
  • Although the macro diet typically does not require you to cut out any specific food groups, for the purpose of this challenge we ask that you apply “paleo” principles as much as possible (i.e. avoid gluten, dairy, added sugar, processed foods, etc). We do allow non-gluten starches such as oats, rice, and quinoa.
  • In order to be “in the running” to win the challenge, you should avoid all alcohol. However, if you treat yourself to a drink or two during the challenge, please limit it to 4oz red wine or 2oz hard alcohol, and include it in your macro calculation as 25g carb. An 8oz beer is strongly discouraged but would also be counted as 25g carb.

KBK Method:

From September 9 – October 5, Kettlebell Kitchen is running a 4-week nutrition program called “KBK Method.” You will get 48 meals (2 meals a day, 6 days a week, for 4 weeks).  In addition to nutrient dense meals, you’ll also receive two complimentary consultations with a KBK nutritionist, weekly texts/emails from a success coach dedicated to keep you on track, and a journal to hold you accountable and help keep track of your goals and progress. There are various diet options depending on your goals:

  • Slim – for those looking to lose weight
  • Keto – for those looking follow a ketogenic diet
  • Wellness – for those looking for variety and convenience

For our Fall Nutrition Challenge, the KBK method isn’t it’s own “level,” but it would be a fantastic way to help you meet your Level 1 or Level 2 nutrition plan. We have found KBK meals to be instrumental in helping us keep our eating on track year round, and we’re happy to answer any questions you may have. To read more about the KBK method, click HEREAny questions about KBK method can be directed to ICA member Daria Kossuth at DariaKossuth@gmail.com.

InBody 270 Body Composition Analyzer:

ICA is proud owner of an Inbody Body Composition Analyzer, a professional grade device that accurately measures your overall body mass, muscle mass, water mass, and fat mass. It even calculates your basal metabolic rate, i.e. the number of calories your body burns at rest. Getting an Inbody scan before and after the challenge is a great way to measure your progress.

  • Why should I get an InBody scan?  Regular weight scales give you one number: your weight. Getting an Inbody scan before and after the challenge will provide you with detailed body composition information to see how you changed over the 6 week challenge. Your pre-challenge results will also help us select your target macros for anyone doing the Level 2 Macro Diet.
  • How much does an InBody scan cost? InBody scans typically cost $35/scan for members and $50/scan for non-members. This price includes a discussion of the results sheet. For the nutrition challenge, we’re offering a 2-scan bundle for $50.
  • How do I sign up? When you sign up for the nutrition challenge, there is a place to denote whether you want an InBody scan. We charge your card when complete your first scan.
  • When can I get scanned? You can complete your “before” scan anytime before Tuesday September 10. We expect a lot of interest, so we’ve blocked off two“Open House” times in the next week when we’ll run people through first come first serve. Please indicate on the Nutrition Sign Up Page if you plan to attend one of these times. If you can’t make either of these times, contact us to make an appointment.
    • Thursday September 5, 6:00-8:00pm
    • Saturday September 7, 6:45-8:15am
  • Do I need to fast before my scan? Yes, in order to get the most accurate results, please follow these guidelines.

Challenge Winners: 

At the end of the challenge we will pick 3 winners – one Beginner, one Advanced, and one Spirit award.  “Beginner” members are anyone who has been with ICA less than a year, or for whom this is their first nutrition challenge with us. Winners will be selected primarily on performance improvements, but we will also consider body measurements (especially InBody results) and diet adherence.

Shout out to our challenge winners from the last 3 years!

  • 2018: Kyle K (beginner), Faith (advanced), Murray (spirit)
  • 2017: Megan S (beginner), Moira (experienced), Christine (spirit)
  • 2016: Chris Sigal (L1) Karen Smith (L2), Heather (spirit)

ICA Nutrition Club:

We have a Facebook group that was set up during last year’s challenge to provide members with a place to ask questions, share knowledge, post recipes, and generally provide support. If you want to join the group, link HERE.

We will run a short “kick off” in classes on Wednesday 9/4. Come with questions!

Daily WOD – Aug 30, 2019

Brendan working through thrusters!

Banded Deadlifts 10×2 (50% 1RM on bar)

Take 10 minutes to stretch something that is tight.

WOD Notes:  Generally speaking, athletes with a deadlift up to 200# should use black bands, 200 up to 350 should use purple, 350+ should use green.

Community Notes:  Happy Birthday Coach Iggy!

Daily WOD – Aug 28, 2019

Check out our new ropes! Notice they are preset to various lengths (and labeled). Please do not tie knots in them to shorten the length.
We will no longer be keeping a “personal ropes” section at the gym. You have until Thursday evening to come get your rope if it is being stored here!

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

  • Box jumps (30/24″)

Complete 2 rope climbs after each set.

Community Notes: Happy Birthday Stacey and Sage!

Daily WOD – Aug 26, 2019

Zoe ripping through burpees!

Complete 3 rounds for time of:

  • 800m run
  • 10 power snatches (135/95#)
  • 10 bar muscle ups

WOD Notes:  The power snatches in this workout should take less than 2 minutes.  If you don’t feel comfortable with a barbell snatch, you can do 10R/10L DB snatch (70/50#).  The sub for bar muscle ups will be 10 pull up and 10 push ups.

Schedule Notes:  On Labor Day we will have classes at 7:30, 8:30 and 9:30 am.  All other classes that day are cancelled.

Daily WOD – Aug 25, 2019

Complete 5 rounds of 40 seconds on, 20 seconds off of:

  • 10 yd shuttle run
  • One-arm dumbbell push press (50/35#)
  • Russian KBS (70/53#)
  • Ring row

WOD Notes: Alternate arms on the dumbbell push press as needed. Score is total reps completed.

Community Notes: Happy birthday Rob G and Saritha!

Daily WOD – Aug 24, 2019

Team Curran working through a partner WOD!



Bamboo Bench Press 3×20


1 Board Bench Press 2-2-2-2-2

WOD Notes:  A 1 board bench press is done with a small board on your chest.  It eliminates the bottom 1.5″ of the motion and typically (but not always) allows you to move a little more weight.  It also helps you work through the normal “sticking point” in a bench press.

Event Notes:  If you’re around tomorrow between noon and 3 come out to the Phoenixville Fitness Mixer at the Rootdown Biergarten!  Cost is $10 cash at the door.  You can find more details via Facebook by clicking HERE.

Community Notes:  Happy Birthday Shawn C!

Daily WOD – Aug 23, 2019

Burpee aftermath!

“Ringer 1 and Ringer 2″ (2019 Games Events 10 and 11)

Complete 30-20-10 reps for time of:

  • Calorie row 
  • Toes through rings

Time cap 9 minutes. At the 10 minute mark, 

Complete 15-10-5 reps for time of:

  • Overhead Squats (135/95#)
  • Burpees

Total cap 18 minutes.

WOD Notes:  Here’s your chance to test out another 2019 Games workout!  The Games version used an air bike in place of the row, required a vertical jump at the top of each burpee (touching a set of rings), and had shorter time caps. We did not change the weight of the overhead squat, so keep that in mind when you are planning your weight… the Rx weights are heavy! Slower rowers should consider scaling to 21-14-7 calories.

Community Notes:  Happy Birthday KtM!

Daily WOD – Aug 21, 2019

Pete P getting ready to toss a thruster overhead!

Shoulder Press 1-1-1

Push Press 3-3-3

Push Jerk 5-5-5

Event Notes: Coach Dave is coordinating with CrossFit Lock 60, and Only Results Fitness to hold a workout at the new Root Down Biergarten in town.  Cost is $10 cash at the door which gets you a great team workout with other like minded athletes and a beer or soft drink of choice afterwards!  You can RSVP and find out more info HERE.

Community Notes:  Happy Birthday Natalie Murray!

Daily WOD – Aug 19, 2019

Morgan, Nikki K, Rocco, Tim, Erin and Dave after their competition this weekend!

With a partner complete for time:

  • 50 handstand push ups
  • 75 thrusters (95/65#)
  • 100/70 cal row
  • 75 box jumps (24/20″)
  • 50 pull ups

WOD Notes:  With one partner working at a time, complete all the movements above in order.  You may change who is working at any time and the work does not need to be (nor can it be) split evenly.

Community Notes:  Happy Birthday Johnny!


Daily WOD – Aug 18, 2019

Complete 5 rounds each for time of:

  • 20 push ups
  • 30 walking lunges (50/35# DB held at chest)
  • 40 Russian twists (25/15#, 2 touches = 1 rep)

WOD Notes:  Start a new round every 5 minutes.  Scale to ensure you finish each round in less than 4 minutes.  Anyone who did 200 burpees may want to sub out pull ups or KB swings for push ups.  Record your slowest and fastest round!

Daily WOD – Aug 17, 2019

Keith on a heavy farmer carry!

Complete for time:

  • 200 burpees

WOD Notes:  Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include 100 or 150 burpees for time. There will be a 25 minute cap on this WOD. Compare to 180813.

Community Notes:  Happy Birthday Zoe, and Zoo!

Daily WOD – Aug 15, 2019

Dan R, Chris W and BWat pulling a heavy sled!

Complete 5 rounds for time of:

  • 20 second chin up hold
  • 60 double unders
  • 10 DB hang snatches (50/35#)
  • 10 DB hang clean and jerks (50/35#)

WOD Notes:  This workout is an ICA modification of a CrossFit Games workout that is listed below.  If you are really solid on some of these movements, feel free to swap them out!

5 rounds for time of:

  • 1 pegboard ascent
  • 100 double unders
  • 10 DB hang split snatches (80/55#)
  • 10 DB hang clean and split jerks (80/55#)

Daily WOD – Aug 14, 2019

Ricky coming in on a farmer carry!


  • 400m (80%)
  • 250m (90%)
  • 8x100m (100%)

Then 100 dead bugs NFT (50R/50L)

WOD Notes: Those of you with any kind of hamstring issues should not hit a full sprint today.  Use it as some good old fashioned conditioning!  Those of you who love to sprint, get ready.

31Heroes Notes: Thank you to everyone who participated in our 9th annual 31Heroes fundraiser! We are currently sitting in 4th place for total amount raised with a total of $2810. Once the site is updated to reflect the donations we collected at the event, we should jump to 3rd place with a total of over $3600! Our team donation page will remain open until August 31st, so there’s still time if you wanted to contribute. Thank you team ICA!


Daily WOD – Aug 12, 2019

Congrats to this month’s 1 year members Blythe and Amanda! Shout out to Danielle for hitting 5 years!

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

  • Wallballs (20/14# to 10/9′)
  • Pull ups (half reps)

Community Note:  After our 31 Heroes event this weekend we ended up with a lot of extra chicken wings from Uncle B’s.  Anyone interested should bring a container and grab some out of the fridge.  There’s some pizza too.

Daily WOD – Aug 11, 2019

Natalie M ripping through some shuttle runs!

AMRAP in 15 minutes of:

  • 10 kettlebell swings (70/53#)
  • 10 burpees

WOD Notes: Think of this as prep for our annual “200 burpees for time” WOD, coming soon! If you perform Russian KBS in lieu of American KBS, increase the reps to 15/round.

Schedule Notes: There is only one class tomorrow, at 9:30am. We wrongly assumed most of the gym would want a rest day after 31Heroes! Class is already full, so the late cancel policy is in effect. Anyone who removes their name after 8:30am (or no-shows) will be charged a $10 late fee. If you’re looking for an active recovery day, join us for yoga at 11:15am!

Community Notes: Happy birthday Bri!

31Heroes – Aug 10, 2019

Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough!

“31Heroes – Workout to Remember”

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

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

Event Details: For full event details, head on over to our Event Page! A few highlights:

  • The box officially opens at 7:30am; feel free to arrive earlier if you want to help set up.
  • Opening announcements are at 8:15am and the first heat kicks off at 8:30. Heats and teams can be found HERE.
  • BYO folding chairs, canopy tents, adult beverages, favorite snacks, yard games, etc to create a “tent city” in the parking lot!
  • There are no vendors this year, so we’ll allow parking in the back row (against the grass) up until 8:00am. Please do not park along the building. After 8:00am, the lot will be blocked off for safety of our runners and spectators. You can park in any of the lots highlighted below.
  • We extend a warm welcome to our 2 teams from CrossFit Rage. Thank you for your support!
  • Please stick around for our group photo and ICA’s 8th anniversary celebration, immediately after the last heat!

Thank you for 8 amazing years, ICA! We are grateful for each and every one of you, and hope to be a part of your #fitlife and #fitfam for years to come!

Daily WOD – Aug 9, 2019

2019 CrossFit Games Event 3 – ICA Version

3200 meter ruck (5/15/25/35 pounds)

WOD Notes: Athletes will complete 4 laps of the 800m route, adding weight each round. Men and women use the same weight. Bring your own backpack! If you don’t have a sturdy pack available to you, our weight vests and wreck bags are up for grabs first come first serve. Ruck runs are slow but heavy… you may not be able to run the entire time, but you should always keep moving. If you think you’ll primarily be walking, consider doing shorter distances at heavier weight. There will be a 30 minute time cap on this WOD. (FYI – Athletes at the Games did a 6,000 meter ruck with 20/30/40/50 pounds. The fastest time was 24:00.59.)

Community Notes: Happy birthday Tom S and Curtis!

Daily WOD – Aug 7, 2019

Erik and Chris M. putting in work!

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 muscle ups
  • 10 hang power cleans (135/95#)

WOD Notes:  Compare to 180718.

31 Heroes Notes:  There have been a few updates to the schedule.  They can be seen HERE.  For teams of 5 athletes, 2 athletes will “pair up” and complete work simultaneously at each station. You’ll share a bar, box, and rope, but should have access to 2 wreckbags. For teams of 3 athletes, the rope climb and thruster stations are combined, and that athlete can move back and forth as desired.

Community Notes:  Happy Birthday Missy!

Daily WOD – Aug 6, 2019

Amber and Dylan!

2019 CrossFit Games Event 1 – ICA Version

Complete 4 rounds for time of:

  • 400m run
  • 3 rope climbs
  • 7 snatches (135/95#)

WOD Notes:  For the games athletes, the rope climbs were legless and the snatch weight was 185/130#.  Anyone who wants to attempt this with legless climbs is welcome.  The sub for rope climbs will be a 30 second hanging tuck per round.  The games imposed a 20 minute cap but ours will be 25 minutes.

Schedule Notes:  On Sunday (8/11), there will be only one class held at 9:30 am.  Yoga is still on for 11:15!

Daily WOD – Aug 1, 2019

Danielle and Jim C. on a farmer carry!

Complete for time:

  • 1000m row
  • 800m run
  • 200m lunges
  • 800m run
  • 1000m row

WOD Notes:  In large classes, half the class will start on the run and the other half will start on the row.

Games Notes:  The CrossFit Games start today!  You can watch some events over the next few days by clicking HERE.

Daily WOD – Jul 30, 2019

Ben hitting a heavy split jerk!

Deadlift 1-1-1-1-1


3×10 KB swings (AHAP)

31Heroes Notes:  Tomorrow (July 30) is the last day to sign up for 31 Heroes! This is one of the most fun events of the year and we want YOU to be a part of it! Whether you’re brand new to CrossFit or an experienced member, we guarantee a fun morning of sweat and camaraderie followed by an afternoon of delicious Uncle B’s BBQ. If you don’t have a team, no problem, just sign up as a free agent and we’ll put you on a team. If you need help picking the right level for you, ask a coach. And if you won’t be in tomorrow and haven’t yet signed up, please email us with your requested level. We’ll put out teams and heat assignments next week! For more information check out our event post, HERE. Please also remember to donate to our team, HERE!

Daily WOD – Jul 29, 2019

Coach Iggy, ripping through ring dips!

Complete as fast as humanly possible:

  • 400m run
  • 30 DB snatches (50/35#)
  • 20 burpees

Rest for the remainder of 9 minutes and repeat for a total of 3 rounds.  We will record the time for each round.

WOD Notes:  The goal in this workout is for each movement to take ~2 minutes or less so that you end up with at least 3 minutes of rest between rounds.  Modify the distance (250m) or rep scheme to properly match the time domain.

Community Notes:  Happy Birthday Dominika!


Daily WOD – Jul 26, 2019

Welcome Sean B!


Complete for time:

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

WOD Notes:  This WOD was designed for Carver’s 1st birthday, and has become an annual benchmark in his honor! It consists of some of John and Nikki’s favorite movements in the gym. (Can you guess which were Nikki’s and which were John’s?) The scale for muscle ups is 3x push ups.  Compare to 180727.

Community Notes:  Happy Birthday Amanda!

Daily WOD – Jul 25, 2019

Welcome Liz!

Complete 4 rounds for time of:

  • 400m run
  • 200m farmer carry (50/35# DBs)

WOD Notes:  Athletes will complete 6 laps of the 400m course. Start with DBs lined up at the garage door. Run the first 400m. Pick up the DBs and complete HALF of the 400m course. (Out to the stop sign, turn around, stop just shy of our driveway.) Leave the DBs and run another 400m. Pick up the DBs from their resting spot and return to the garage door area. Repeat. Compare to 181009.

Community Notes: Happy Birthday Nikki K!

Daily WOD – Jul 24, 2019


Welcome Erin D!

Thruster 1-1-1-1-1


4x8R/8L DB Z presses

WOD Notes:  The bar can be taken from the rack today however anyone looking for extra clean practice is welcome to go from the floor.  Compare thruster to 180324.  The secondary purpose of the thruster today is to guage which bar to use during 31 Heroes.  As you warm up to your 1 rep, try to hit your 31 Heroes weight for 3 to 5 reps to make sure it is doable.

Daily WOD – Jul 22, 2019

Tina jumping rope!

Complete for time:

  • 100 wallballs (20/14# to 10/9′)
  • 75 pull ups
  • 50 power clean and jerks (135/95#)

WOD Notes:  There will be a 20 minute cap on this workout. If you don’t think you can finish but want a decent amount of work you could plan on spending 6 to 7 minutes on each movement.

Community Notes:  Happy Birthday Karen Smith!

Daily WOD – Jul 21, 2019

AMRAP in 13 minutes of:

  • 5 power snatch (155/105#)
  • 10 toes to bar
  • 20 lateral bar hops

WOD Notes: There should be no press out on the power snatch. Scale weight or modify to power clean as needed!

Yoga Notes: Heat wave got ya trapped inside? Grab a buddy and join us for yoga at 11 AM!

Daily WOD – Jul 20, 2019

Abby M. in mid TGU!


21-15-9 reps for time of:

  • handstand push ups
  • ring dips
  • push ups

WOD Notes:  The prescribed HSPU will be strict.  For those who won’t be doing HSPU and/or ring dips, you can take the route of barbell shoulder presses at 65% 1RM press, bent over rows in place of ring dips (same bar) and push ups.  Compare to 141128.

Daily WOD – Jul 17, 2019

Welcome Johnny!


Complete 5 rounds for time of:

  • 400m run
  • 15 overhead squats (95/65#)

WOD Notes:  Compare to 180818.

31Heroes Note: Sign up sheets are on the desk for our 31Heroes Fundraiser – coming up on August 10th! This is our 9th year hosting the fundraiser, and we’ll also be celebrating ICA’s 8th anniversary. Sign up by July 30th as a free agent (1 person), a free agent pair (2 people), a partial team (3 people), or a full team (4 people). All team members must complete the WOD at the same level. See our event post for more details, and ask any coach or long-term member if you have questions!

Community Notes: Happy birthday Pat B!


Daily WOD – Jul 15, 2019

Welcome Sarah!

Partner interval 30 rounds for time of:

  • 2 deadlifts (~80% 1RM)
  • 1 rope climb

WOD Notes:  In this workout, partner 1 will complete 1 full round while partner 2 rests, then switch.  Some scales for rope climbs include: 3 pull climbs (go as high as you can on 3 pulls), 5 pull ups, or 5-10 ring rows.  Pick a form of deadlift that is efficient for you.  Stack the bar on plates or go for sumo as needed.


Daily WOD – Jul 13, 2019

Welcome Zoe!


Complete 5 rounds for time of:

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

WOD Notes:  This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly!  One scaling option for this WOD is to do 3 rounds instead of 5. Another option is to do 1/2 reps of box jumps and wall balls. We would also entertain partner offers (both run, split reps inside).  Compare to 180713.

Daily WOD – Jul 12, 2019

Welcome Thomasina!

Complete 3 rounds each for time of:

  • 500m row
  • 20 push presses (115/75#)
  • 20 toes to bar

WOD Notes:  Start a round of the workout every 8 minutes.  There will be a 6 minute cap on any individual round so that you get at least 2 minutes rest before the next. Pick push press and T2B scales that allow you to complete each movement in 2-4 sets when tired (i.e., 5-10 reps at a time).

Community Notes:  Happy Birthday Jason S!

Daily WOD – Jul 11, 2019

Welcome Abby H!

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

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

31Heroes – Aug 10, 2019 – Event Info!

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

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

On August 6, 2011, 30 Americans and 1 military K9 lost their lives when their CH-47 Chinook helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year, since 2011, we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.

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

Fundraising / Donations

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

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

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


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

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

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

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



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

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

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


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


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

Social Notes – Food, Tent City, Spectators

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

Special Note

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

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

Daily WOD – Jul 8, 2019

Dan T working on thrusters!

Back Squat 4×6 (70-80% 1RM)


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

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

Daily WOD – Jul 7, 2019

Moira hitting a double DB front squat!

Complete 21-15-9 reps for time of:

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

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

Daily WOD – Jul 6, 2019

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

With a partner complete 4 rounds for time of:

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

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

Daily WOD – Jul 4, 2019

Kevin going up for a pull up!

“Lumberjack 20”

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

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

Community Notes:  Happy Birthday Stuart!

Daily WOD – Jul 3, 2019

Pat D. working through Fran!

Complete for time:

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

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

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

Daily WOD – Jul 1, 2019

Becky with a solid deadlift set up!



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

Then AMRAP in 14 minutes:

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

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

Community Notes:  Happy Birthday Robbie!

Daily WOD – Jun 30, 2019

On a 15 minute clock complete Death By:

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

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

Daily WOD – Jun 27, 2019

Ricky warming up his first class!

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


AMRAP in 10 minutes of:

  • 250m run
  • 25 sit ups

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

Daily WOD – Jun 26, 2019

Deficit deadlift 3-3-3-3-3


Barbell hip thrusts 3×15 (50% 3RM)

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

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

Daily WOD – Jun 23, 2019

Ron ripping away on the rower!

Complete five 90 second rounds of:

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

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

Community Notes:  Happy Birthday Kyle K!

Daily WOD – Jun 22, 2019

Ian Cu running in hard!

With a partner complete in any order for time:

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

Only 1 partner can be working at a time.

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

Community Notes:  Happy Birthday Paul!

Daily WOD – Jun 21, 2019

Joel hitting some KB snatches!

Shoulder press 10×2 (80-90%)


10 minutes to work on inversions

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

Community Notes:  Happy Birthday Steve M!

Daily WOD – Jun 20, 2019

Some warm up inch worms!

Complete 2 rounds for time of: 

  • 800m run
  • 20 cleans (135/95#)

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

Daily WOD – Jun 18, 2019

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

Power Snatch 1-1-1-1-1


3 rounds for time of:

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

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

Daily WOD – Jun 17, 2019

Karen hitting some indoor drags on a rainy day!

Complete 6 rounds for time of:

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

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


Daily WOD – Jun 16, 2019

On a 90 second clock complete: 

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

Rest 90 seconds, then

On a 90 second clock complete:

  • 100m sprint
  • Max toes to bar

Rest 90 seconds.

Repeat for a total of 4 rounds.

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

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

Community Notes:  Happy Birthday Hannah!

Daily WOD – Jun 15, 2019

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

WOD 1 — 15 minute time cap

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

WOD 2 — 15 minute time cap

  • Run 1.25 miles (5x400m run).

WOD 3 — 10 minute time cap

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

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

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

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

Spectators are welcome and encouraged!

Daily WOD – Jun 14, 2019

Jake setting up for a heavy back squat!

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

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

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

Daily WOD – Jun 13, 2019

Some pre-workout stretching at 5:15am!


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

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

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

Daily WOD – Jun 11, 2019

Missy and Faith hitting some heavy sled drags!

Complete for time:

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

Community Notes:  Happy Birthday Marissa W!

Daily WOD – Jun 10, 2019

Julie flying through some lateral hops!

Bench Press 3-3-3-3-3


5×10 KB bench press

WOD Notes:  Compare bench press to 180404.

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

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

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

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

Daily WOD – Jun 9, 2019


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

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

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

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

Daily WOD – Jun 8, 2019

Welcome Diana!

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

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

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

Daily WOD – Jun 7, 2019

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

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


3x20R/20L banded twists

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

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

Daily WOD – Jun 6, 2019

Welcome Joey McG!

Complete for time:

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

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

Community Notes:  Happy Birthday Franco!

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

Daily WOD – Jun 5, 2019

Welcome Tom G!

Complete 3 rounds for time of:

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

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

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

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

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

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

Daily WOD -Jun 4, 2019

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

Front Squat 5×3 (80% 1RM)


5×5 knee jump box jumps  NFT

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

Daily WOD – Jun 3, 2019

Complete 5 rounds for time of:

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

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

Community Notes:  Happy Birthday Emma!

Football WOD – Jun 2, 2019

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

Complete 11 rounds for time of:

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

WOD Notes:  Compare to 180603.

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

Community Notes:  Happy Birthday Chris W!

Daily WOD – May 31, 2019

EQ with a double KB press!

Complete 3 rounds for time of:

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

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

Community Notes: Happy Birthday Kehl!

Daily WOD – May 30, 2019

Coach Kehl with his little one!

Complete 5 rounds for time of:

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

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

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

Daily WOD – May 29, 2019

Tobin locking out a power snatch!

Back Squat 2-2-2-2-2


5×8 GHR

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

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

Daily WOD – May 28, 2019

Sydney working through toes to bar!

AMRAP in 5 minutes of:

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

Rest 5 minutes, then

AMRAP in 5  minutes of:

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

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

Community Notes:  Happy Birthday Rachael Kehl!

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

Daily WOD – May 27, 2019

LT Michael Murphy

“Body Armor” aka “Murph”

Complete for time:

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

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

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

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

WOD Notes:

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

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

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

Football WOD – May 26, 2019


Complete 6 rounds for max reps of:

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

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

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

Daily WOD – May 25, 2019

Zoo blazing through burpees!

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

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

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

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

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

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

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

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