đ„ Teen & Youth Strength & Speed: Summer Starts June 15!
Summer is almost here, and that means itâs time for one of our favorite ICA traditions – the summer Teen & Youth Program!
Our Teen Strength & Speed (ages 13â17) and Youth Strength & Speed (ages 8â12) programs are built to develop strength, explosive power, speed, coordination, and mobility in a safe, fun, and encouraging environment. Whether your child is brandânew to training or already deep into their sport, our coaches know how to meet them where they are and help them level up.
More than just workouts, these sessions build:
A lifelong love of movement
Confidence in and out of the gym
Solid technique and training knowledge
Athleticism that carries over to every sport
Our summer session kicks off June 15, and weâre ready to help your kids have their strongest, fastest, fittest summer yet â and return to their fall sports fitter than they left.
Details
Dates: June 15 – August 14
Class Times: We offer a mix of evening and daytime classes to fit every schedule!
Youth Program (Ages 8 – 12)
Monday: 7:00 – 7:45 PM
Tuesday: 10:30 – 11:15 AM
Thursday: 10:30 – 11:15 AM
Teen Program (Ages 13 – 18)
Monday: 7:00 – 8:00 PM
Tuesday: 10:30 – 11:30 AM
Wednesday: 7:00 – 8:00 PM
Thursday: 10:30 – 11:30 AM — FREE SESSION! The Thursday Teen class does not count toward class totals. It’s available to all Phoenixville area Teens — no ICA membership required. For safety and liability, we require all participants to sign a waiver and register in advance. Contact John (info@ica-strong.com or 717-794-8226) for details.
Pricing:
1x/week (5 classes/month) – $88/month
2x/week (9 classes/month) – $131/month
3x/week (14 classes/month) – $165/month
Contact Us
Reach out to John at info@ica-strong.com or 717-794-8226 (text or call) with questions or to enroll!
WOD Notes: Today is the last day of blackout week! Did anyone enjoy it so much that you’re not checking the blog from now on?
Yoga Notes: Today’s 11:15am yoga class is FREE for all ICA members and guests. We have several yoga mats available for borrowing, so come out and enjoy some “you” time!
UPDATE: Today’s WOD was 3 rounds of 50 med ball cleans (20/14#) and an 800 meter run.
Community Notes: Just a reminder that the gym will be CLOSED on Wednesday, July 4. Anyone who’s interested is invited to join us at our cabin for a day of swimming, hiking, and hanging out. BYO food, drinks, and fishing rods! Text Nikki or John for directions (203-558-7281 or 717-572-3994).
** 7/23 UPDATE: Click HERE for teams and heat times**
2017 Event
Mark your calendars for our 8th Annual 31Heroes Fundraiser (and 7th Anniversary Party) on July 28, 2018!
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 have 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, weâll celebrate our 7th ICA Anniversary with an afternoon of fun and food â including pizza, Uncle Bâs BBQ, and more! To keep up with the latest and greatest information, save this page and check back often! Weâll also post updates on our Facebook event page.
Fundraising / Donations
In 2016, ICA was the top team in the world. In 2017, we came in 2nd. Help us get back to our top spot in 2018!! You can donate in one of three ways:
Donate directly to our team page (HERE). The recommended donation is $31, but donations of any amount are appreciated!
Sign up as an individual fundraiser (HERE). Be sure to join our team! Raise $31 to get a free 31Heroes t-shirt.
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 July 28. You can make a donation the day of the event or not make one at all.
The WOD
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 teamâs 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.
Level 3 = Â 35# sandbag or plate, 65# thruster, 20âł box
Level 4 = 20# sandbag, 35# thruster, 16Ⳡbox
Registration
ALL PARTICIPANTS MUST REGISTER FOR THIS EVENT NO LATER THAN JULY 21, 2018! Â
Registration is through Wellness Living, under the Event tab (HERE). Registration is FREE but absolutely mandatory to ensure we have waivers for all participants and can organize heats in advance.
Please establish your 4-person teams in advance of the event. For non-ICA members, email us your team roster and Level (1, 2, 3 or 4) once all team members have registered. For ICA members, we will have sign up sheets at the gym where you can list your team or sign up as a free agent.
Schedule
7:30 â Gym opens
8:00 – Opening Remarks
8:20 â Heat 1
9:00 â Heat 2
9:40 â Heat 3
10:20 â Heat 4
11:00 â Heat 5
11:40 â PIZZA, BBQ, AND ICAâS 7TH ANNIVERSARY CELEBRATION!!
** 7/23 Update: ClickHEREfor teams and heat times**
Parking
The parking lot will be reserved for our vendors, athletes, and spectators. All vehicle parking will be on the opposite side of the building, along Jefferson Street, or across Bridge Street at the Oakwood Apartments.
Vendors, Food, and Tent City
Bring your canopies, folding chairs, and picnic blankets to create a âtent cityâ in the parking lot!
We’ll have a few vendors including United Mettle and the Sweet Aloha food truck (back for a 2nd year selling acai bowls)! United Mettle operates a network of pro-shops inside of CrossFit boxes across the Philadelphia area.  In the pop-up shop they will offer gear including wrist wraps, knee sleeves, gymnastics grips, speed ropes, apparel from Lifting Culture and MBStix as well as snacks and beverages for your pre and post WOD enjoyment.
ICA will provide water and some snacks throughout the event. Around 11:30 weâll serve up some delicious Uncle Bâs BBQ and pizza.
Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beveragesâŠ)
Spectators and Guests
Family and friends are welcome to join us! Those who plan to spectate and celebrate do not need to register. Anyone who wants to participate in the WOD is required to register using the above link.
Special Note
Although we award bragging rights to the top menâs and womenâs 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 7 years of ICA!!!
Email us at ironcrossathletics@gmail.com with any questions!
WOD Notes: Blackout week is here! No workouts will be announced on the blog all this week. Come in prepared for anything and everything!
Free Yoga Notes: We are offering FREE yoga for the month of July! Due to our instructors’ vacation schedules, there will be NO YOGA from Thursday July 5 through Sunday July 15. However, Yoga will take place (and be free) on the remaining days in July: Sunday 7/1, 7/22, 7/20, and Thursday 7/19 and 7/26. If you are on the monthly yoga auto-pay, we will credit your account $15 so your next auto-pay (whether your regular membership or yoga membership) will be reduced by $15. Anyone who hasn’t tried our yoga offerings yet, this is your chance to see what you’ve been missing!
Power snatches (155/105#) for the rest of the minute
Rest 2 minutes after each round and record total snatches completed.
WOD Notes: Scale burpees as needed such that they get completed in 30 seconds or less the first round. The snatch should be heavy but there should be no failures. As always, power cleans are a fair sub for snatches!
Schedule Notes: ICA will be closed July 4th. All members are welcome to join us for a fun day of outdoor activities (swimming, fishing, hiking) at our cabin in Bethel, PA! It is about a 75 minute drive from ICA. Dogs and kids are welcome! Let us know if you are interested and we’ll get you directions.
Community Notes: Happy Birthday Kyle K. and Kevin!
WOD Notes: The 3 position snatch is a barbell complex during which the first rep comes from the high hang, the second from the low hang (just above the knee) and the third comes from the floor. As usual, if you don’t like snatches, do cleans instead!
WOD Notes: This is a classic fast moving metcon. Plan on getting the push ups done in less than a minute even in the later rounds to get the right feel for the workout. Modify to elevated push ups or reduce the reps to make it happen. Row fast!
Rest the remainder of 15 minutes then EMOM for 8 minutes of:
6 DB snatches (70/50#, alternating hands)
35 double unders
WOD Notes: The first part of this workout is a benchmark! Run fast and don’t use it as a warm up. The second half of this workout is designed to be some heavy duty skill work but the main event is the mile run. Compare mile time to 170801.
WOD Notes: The TGU in today’s workouts should not be done for a max. Get heavy and focus on mechanics and positioning. Compare front squat to 170707.
Schedule Notes: Due to low registration, the 9:00am is canceled for tomorrow. We’ll be running one class only, at 10:00am, followed by yoga at 11:15. Come join us for one or both!
Iron Phoenix Notes: Thanks to everyone who came out and threw down! It was a fun morning with some awesome efforts and lots of PRs. Congrats to our repeat champs, Dan and Jenn!
8:10 am – First heat kicks off. We will follow this SCHEDULE. Please at least 30 minutes before your heat if you plan on missing the briefing. You can also consult this spreadsheet for live scoring. If we can get ahead of schedule we will.
10:30 am – Wings arrive. We will have wings and watermelon and that is about it. If there is something else you want on hand, bring it!
12:00 pm – Final event for top ranked athletes after the first three events. It’s probably pretty easy.
Even if you can’t be there for the whole event, stop on by and cheer on some fellow ICAers!
Iron Phoenix Notes: Approximate heat times can be found HERE. The standards briefing and intro will be held at 7:50 so that first heat will kick off promptly at 8:10. We are hoping the final event (for top 5 men and women) will start before noon. Get ready!
Iron Phoenix Notes:Â We want to give a huge thanks to Lululemon of Wayne who is providing 300 chicken wings for the event! The 3rd workout this Saturday will be:
“Like Fran, but with Burpees”
AMRAP in 12 minutes of:
12 thrusters (95/65#)
12 pull ups
12 burpees over bar
The scaled version of this workout will be the same thing but without pull ups.
WOD Notes: One of the goals of today’s workout is to work toward larger working sets when tired. To earn the Rx you must go unbroken or start a new set. If unbroken is not an option for you, just move fast! Russian twists are 1 rep per touch.
Iron Phoenix Notes: Remember to sign up for our annual in house competition this Friday by Wednesday! Sign up sheets are by the trophy on the front desk. You’ll notice all classes on Saturday are cancelled so the only way to get a workout is to sign up. Then you get three for the price of one and that is called a bargain! You do not need to be competitive or think you are in the running to win in order to sign up. This is a great opportunity to test yourself and see how it feels to do multiple workouts in a day! Plus, there will be lots of camaraderie and free wings… there’s nothing to lose!
WOD Notes: For the cleans, choose a weight that you can string reps together even when fatigued. Anyone who did CFFB on Sunday should consider doing power cleans instead.
Iron Phoenix Notes:Â There will be a sign up sheet on the desk at the gym for anyone interested in participating in the 5th annual Battle for the Iron Phoenix this weekend! The deadline to sign up is Wednesday evening.
For planning purposes, we hope to kick off the first workout at 8:00 am and be wrapped up by no later than 1:00. Wings will arrive sometime late morning. Classes are cancelled that day so if you want a workout, sign up!
To keep you thinking, the second workout will be:
Find a 3 rep max ground to shoulder in 7 minutes.
A ground to shoulder can be a clean, power clean, deadlift into hang power clean, split clean etc. The rules are you must touch the ground between each rep but must be “touch and go” style (no rest on the floor).
WOD Notes: To create a 2″ deficit, you will stand on top of a 25# plate. If you are not very comfortable in your deadlift start, do not go from a deficit as for most people this makes the lift more challenging. The step ups can be done with wreckbags, kettle bells, dumbbells or any other heavy object.
Iron Phoenix Notes:Â The first announced workout for next weekends in house competition is:
Schedule Notes:Â We’re very excited to welcome back EQ as the Friday 4:00 pm coach!
Reminder: The 5th annual Battle for the Iron Phoenix is going to be a week from Saturday! We will release one of the workouts with the post for this Saturday’s workout. Stay tuned!
Meat Notes: Today is the last day to update the spreadsheet with your meat orders. Please fill it out by 8:00 pm Friday if you’d like to order. The spreadsheet is HERE!
Meat Notes: We are getting ready to place another order with Rineer Family Farms for chicken, pork and grassfed beef. If you are interested please fill out your name and how many of each type of order you would like in this spreadsheet. The summary of each type of order is listed below:
Beef ($395) – 1/8th of a cow which comes out to approximately 50# (half ground, half steaks, roasts etc.)
Pork ($350) – 1/2 pig which is about 60# with hams, roasts, ribs, lots of bacon, sausage and meat (I’m told the farmer has switched butchers and the bacon and sausage are even better than before)
Chicken ($195) – approximately 40# including some individual cuts and several whole chickens
There will be a fairly short turn around on this (probably 2 to 3 weeks) so please have your orders in the spreadsheet by Friday evening. I’ll contact anyone on the list shortly after with details on pick up date and payment.
WOD Notes: Compare to 1 rep max back squat to our 2018 power meet results or CrossFit total on 171030. For the cash out – see a YouTube demo of med ball rocking stand ups HERE. Chose a partner and complete 30 each, alternating. The sub for anyone who can’t compete this movement is 30 “rolling like a ball” exercises.
Community Notes: Happy birthday Austin!
FYI: Our new bulletin board recognizes and celebrates our long-term members, who have been with us 1 year or longer. If you think you should have a spot on the board and we missed you, please let us know! Thank you to all our loyal members… you are the backbone of our community!
History of Murph: âMurphâ 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 Navyâs elite SEALS. This workout was created by Murphy and was one of his favorites; heâd named it âBody Armor.â 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 Afghanistanâs 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, âRoger that, thank you,â before continuing battle. (If it sounds familiar, itâs because Murphyâs heroism is documented in, âLone Survivor,â written by fellow SEAL Marcus Luttrell.)
Today we join CrossFit affiliates around the country who are performing this hero WOD in honor of the men and women who have died serving our country in the U.S. Armed Forces.
WOD Notes:
This workout calls for a 20/10# weight vest. We have a limited number of vests available on a first come first serve basis. Please do not wear a vest if you are modifying or this is your first time doing Murph.
The workout must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. The most common rep scheme is probably 20 rounds of 5 pull ups, 10 push ups, and 15 squats.
Scaling Notes: The full version of this WOD takes about an hour. A great scale is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This usually takes 20-40 minutes. Another option 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.
Schedule Notes:
Please sign up for a heat time to ensure we space ourselves out! Heats run every 30 minutes from 7:30am until 10:00am.
The time you sign up for is the time your heat kicks off. Please show up at least 15 minutes early to get ready.
There is no coach-led warm up or instruction tomorrow. We will be available to answer questions, oversee member safety, and kick off the heats.
If you are in the 10:00am heat, please pick a version of the workout that will allow you to finish by 11:00am.
Complete 30 seconds of work followed by 30 seconds of rest at each of the following stations:
box jumps (24/20â)
shuttle run (10 yds)
hang power cleans (155/105#)
Repeat for a total of 6 rounds.
WOD Notes: Â We will record total reps completed in this workout. Â Pick a hang power clean weight that you wonât need to drop for the first 2 or 3 rounds.
WOD Notes: Choose a deadlift weight that will allow you to complete each set unbroken. Approximately 70% of your 1 RM would work.
Reminder: Come on out for a free pilates class tomorrow at 10:30 am! Sign up in Wellness Living as spots are limited. Update – Pilates is cancelled for today. We will reschedule soon!
Come on in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from the last week.
Complete for time: 100 pull ups, 80 box jumps (24/20″), 60 pistols, 40 toes to bar, 20 HSPU
Complete 3 rounds for time of: 21 burpees, 15 deadlifts, 9 cleans
Complete four 4 minute rounds of 21 reps: thrusters (95/65#), hang power snatches (95/65#), push presses (95/65#), floor wipers (95/65#) with a 400m run at the start of every 4 minutes.
Overhead Squat 5-5-5-5-5 then 3 rounds NFT 10 BTN presses, 1 minute plank hold
With a partner complete 3 rounds for time of: 1000m row, 20 manmakers (35/20#)
Complete for time 800m run, 400m farmer carry, 200m lunges
WOD Notes: In this workout, one partner can work at a time while the other rests. You can swap who is working at any time but all work must be completed sequentially (the whole row must be completed before manmakers begin).
WOD Notes: The 250m loop will be a left on Jefferson St then left on Bridge and back into the parking lot. To get the full effect of this workout, the expectation is to sprint the runs. Runners who can consistently run 400m in sub 90 seconds should consider hitting 400m to start each round instead. When choosing a weight, you should pick something that will allow you to get through thrusters in 1 or 2 sets.
WOD Notes: There will be a 25 minute time cap for this WOD. Scale as needed so that pull ups take no more than 8 minutes and all other movements take no more than 5 minutes. The sub for toes to bar will be butterfly abmat situps, and the sub for handstand push ups will be 2x push ups.
Community Notes: Happy birthday Tim Coll!
Event Notes: On Monday May 28 (Memorial Day), we’ll be running the hero WOD “Murph.” Heats will kick off every 30 minutes with the first at 7:30am and the last at 10:00am. Sign up for a heat time in Wellness Living! There will be no other classes that day.
Congrats to Brianna who won an all expense paid trip to the CrossFit Games for her, a friend and her affiliate owners (Thanks!) through Kettlebell Kitchen!
500m row
Then
Sumo Deadlift 1-1-1-1-1
WOD Notes: Compare deadlift to to 171003. Compare row to 171216.
Parking Notes: The Bridge Street entrance to our parking lot will be getting worked on today and may be closed off as you arrive. The Jefferson Street entrance will remain open.
WOD Notes: This will be a challenging workout to complete. You should plan a weight and rep scheme that allow you to complete the first round in 30 to 40 seconds. If at any point you cannot complete the two movements in a minute, you will continue AMRAP style for the remaining time.
WOD Notes: In large classes, half the classes will reverse the order of the workouts. The sled drag should be heavy! You are not expected to complete it unbroken. It’s part of the workout, not a “buy in” or “cash out.” For the AMRAP, scale as needed to move fast for all 8 minutes. Weight vests are encouraged for anyone who plans to wear a vest for Murph (coming up on Memorial Day). Vests are limited.
Pretty Cool Notes: If you are on the fence about attending the 5:15 am class tomorrow, you should come in. It’ll be pretty cool.
Reminder: We are just about a month out from our annual Battle for the Iron Phoenix (June 9). To see details from last year’s event, click HERE. Mark your calendars!
WOD Notes: Each of the movements should be challenging; this is a slow and steady grind, not a burner. The DB snatch are total reps (i.e., the set of 16 is 8R and 8L, alternating).
WOD Notes: A 1 or 2 rep max clean would be a fine sub for anyone who doesn’t want to snatch. The three position snatch is one rep from the high hang, one rep from above the knee and one rep from below the knee. Compare to 180207.
This summer, we are excited to be holding a strength and conditioning program for teens! The details are below.
When:Â 8 Weeks of Monday, Wednesday and Friday mornings from 10:30 to 11:30 running June 18 to Aug 17 (technically 9 weeks but off the week of July 9).
Who:Â Teens from age 12 to 18 looking to get stronger, have fun and learn good lifting techniques.
What:  Strength and speed are the two most important keys to athletic performance in school age athletes. This program is designed to serve two purposes. The first goal is to make stronger, faster athletes. The second is to teach solid movement mechanics such that when/if they train at school, they can train more safely and effectively.
Cost:Â The cost is $350 for the 8 weeks and $300 for any additional family member.
Running Notes: ICA is happy to be a sponsor the Panther Prowl 5k and 1 mile fun run on May 12! If you are looking to break in those 5k legs early this year, head on out and tear it up. Details and registration HERE.
WOD Notes: The scale for handstand walks will be either 20 handstand shoulder taps (against a wall) or 50′ of walrus sliders. There is a 20 minute cap on this workout.
WOD Notes: Take some time today to work toward a 2018 goal or a skill that you are close to getting. Ask your coach for guidance! Compare to 130416.
Community Notes: Congratulations to Alex and Nicole W. on the birth of their daughter, Heidi Mae on Monday, Apr 23! Nicole worked out right up to her due date (including a WOD yesterday morning).
Pilates Reminder: Heather G is hosting a free Pilates session at ICA on Saturday at 10:30am. Space is limited; reserve your spot in Wellness Living if you want to attend!
Local Event Note: If you’ve ever been interested in MoveNat, a local studio is hosting a Natural Movement Workshop this Saturday 4/28. You can find more information about the workshop here.
WOD Notes: If you can make it through all the work listed above in less than 10 minutes, start back at 4 thrusters and 1 rope climb and begin again. For details on the workout as the masters athletes must complete it, click here.
WOD Notes: Â Today, push ups can be done in place of hspu and front squats can be swapped in for snatches. We modified this workout to fit our needs. Â To see the workout as the competitors must complete it, click here.
Notes: The Age Group Qualifier (AGOQ) is the 2nd step of the CrossFit Games season for Teens and Masters Athletes. The top 200 athletes in each age group were invited to participate in the AGOQ, and the top 20 move on to the CrossFit Games. Just getting invited to participate is a HUGE accomplishment, and we are proud of Betsy for making the cut! Four workouts were announced tonight at 8:00 PM, and qualifying athletes have until Monday at 8:00 PM to submit their scores. We’ll complete 3 of the 4 AGOQ WODs over the next few days. For some of the workouts, we’ll have a “more reasonable” ICA version; you can complete either version (except for Betsy, of course)!
Come on in between 4:30 and 7:00pm for open gym. You can work on anything you like, including making up a workout from last week:
Hang Clean 5-5-5-5-5 then 3 rounds of 10 HPC (50% 5RM), 20 lateral bar hops
AMRAP in 25 minutes of: 1L, 1R Turkish get up, 250 m run
“Lynne” – Complete 5 rounds for max reps of bodyweight bench press and pull ups
Max row in 7 minutes, rest 5 minutes, then AMRAP in 7 minutes of 5 power cleans (135/85#), 30 double unders
Bamboo OHS 3×5 then Overhead Squat 2-2-2-2-2
“Karen” – 150 wallballs for time.
CFE Notes: Come in at 5:30 am for CFE with Coach Kehl! Check the blog tonight to see the workout.
Yoga Notes: With our regular Thursday night yoga teacher (Amy) out tonight, we have a guest teacher Liz Mott. Come on out for a slightly different style and perspective!
Steve K and Sillup firing through some shuttle runs!
“Karen”
Complete for time:
150 wallballs (20/14# to 10/9′)
WOD Notes: Benchmark day! Come in to see what your Karen time looks like. Will anyone hit three quick sets of 50 and call it a day? A set of 10 every 30 seconds will have it done in 7 minutes and change. The world is your oyster! Compare to 171014.
Rest 2 to 3 minutes between rounds. Total reps will be recorded.
WOD Notes: When choosing a bench press weight for this workout, the goal should be to execute between 12 and 25 reps in the first round. The same goes for a pull up scale. Get swole! Compare to 140416.
Reminder: Heather G. is offering a free Pilates session on Saturday at 10:30 am. Reserve your spot in Wellness Living if you want to attend. Space is limited.
WOD Notes: For the shoulder to overhead, a push press, push jerk or split jerk will all be acceptable. Choose a weight that allows you to complete the first round or two unbroken.
Community Notes:Â Happy Birthday John and Chris S!
Yoga Notes:Â We have two announcements about the ICA Yoga classes:
Due to the popularity of the classes, we are continuing the yoga classes indefinitely! Anyone who purchased the month long membership will be enrolled in an auto-renew unless you let us know otherwise. Please contact us if you paid for the first month but would like us to stop it.
Also due to the success of the classes, we are happy to be able to lower the cost! Memberships will now be $15 for ICA members and $30 for non-members. We hope this will make the classes accessible to even more athletes! Drop-ins will still be $10.
WOD Notes: For today’s workout you can split the reps any way you like. Be cautious of the deads. If you know high rep deadlifting causes your low back to get sore, cut the reps back and potentially increase the weight (i.e. 20 reps at 315 vs 100 at 135).
Community Notes: Happy Birthday Dani, Dave and Zane!
WOD Notes: You get to choose your version of the workout today! The classic Helen is typically less than 15 minutes while Hell-en is typically over 25 minutes in length. Either way, run fast. Compare “Hell-en” (plus see a few 5+year ICAers on that post) to 130930. Compare Helen to 170911.
WOD Notes: For the MB clean and Russian twists, we will record total reps completed. For the farmer carry and wreckbag lunges, we will record total distance covered over the 8 rounds. Go heavy on the farmer carry!
Community Notes:Â Â Heather Gardner, wife of ICA member Rob G, is a level 1 Pilates instructor, working toward a 500-hour comprehensive Pilates certification. Â To accrue additional instructional hours, Heather has offered to teach 2 free Pilates classes at ICA, on Saturday April 14 & 28 at 10:30am. Click HERE for more information, and sign up in Wellness Living if you want to attend! Classes are capped at 10, but Heather may add more classes in May if there is interest!
WOD Notes: For today’s workout, choose a power clean and jerk weight that will allow you to link the reps for all 10 rounds. You should be trying for the same for wallballs!
Come on in between 4:30 and 7:00pm for Open Gym! You can work on anything you’d like, including making up a workout from the past week:
Open 18.5: AMRAP in 7 minutes of 3 thrusters, 3 C2B PU, 6, 6, 9, 9, etc.Â
Run 1 mile NFT then front squat 2-2-2-2-2
For time, with 3 deadlifts (315/205#) at the top of each minute: 20 strict pull ups, 40 burpees, 4o wall balls, 80 DU
4 rounds for time of 15 box jumps (36/30″), 400m run
Power snatch + hang snatch complex 1-1-1-1-1-1
“Nate” – AMRAP in 20 minutes of: 2 MU, 4 HSPU, 8 KBS (70/53#)
Schedule Notes:
Join Coach Kehl for CrossFit Endurance at 6:00am. Starting next week, this class will be moved to 5:30am!
Join Amy for Yoga at 7:00pm. Open gym attendees need to be cleaned up and quiet by the start of yoga.
Open Notes: Final results are in!! Congratulations to Tanya’s team – BLACKOUT – for a dominant performance this Open! They finished 1st every week and took 1st overall! Of note, BLACKOUT never had an athlete finish a WOD in 1st place, but they had an all-around solid team, with ZERO no-shows. Congrats to the BLACKOUT team members: Tanya, Missy, Emma, Vince, Tom S, Mitch, Ash, Lombardi, Joe S, Rob G, Vollmer, and Robbie! Purple Cobras took 2nd, and Licensed to Kehl took 3rd. Full results available HERE.
Congratulations also to Betsy for finishing in the top 200 in the WORLD for her age group! Doing so has qualified her for the Master’s online qualifiers, which will take place April 19-23. Betsy is entering the online qualifiers in 134th place. Top 20 get invited to the Games!
