2025 Fall Nutrition Challenge!

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🍂 2025 Fall Nutrition Challenge 🍂

It is that time of year again! The leaves are changing, the days are getting shorter, and it is the perfect season to reset, refocus, and fuel your body for success. Click HERE to sign up!

Our 2025 Fall Nutrition Challenge is here to help you:
✅ Feel better
✅ Perform better
✅ Build habits that last beyond the 8 weeks.

Whether your goal is to get leaner, boost energy, or simply clean up your eating, this challenge gives you the tools, support, and accountability you need to make it happen.

Key Dates

Kickoff Panel and Q and A
📍 Wednesday, October 8th • 6:30 to 7:30 PM (North Room)
Hear the challenge guidelines, get practical tips, and ask your burning questions. Plus, our coaches will share their own nutrition journeys and help you map out yours.

InBody Scans
📍 Friday, October 10 and Saturday, October 11th – sign up in this spreadsheet for a timeslot!
Start with an accurate picture of your body composition so you can track real progress (not just scale weight).
👉 Make up scans available October 9th to October 13th. You can email Ricky (Ricky@ICA-strong.com) if you need to schedule outside of the Saturday window!

Challenge Duration
📍 Monday, October 13th to Monday, December 8th
We will start and finish with the same Nutrition Challenge Workout to measure improvements in strength, conditioning, and endurance.

👉 New this year: The challenge will run for 8 weeks instead of the traditional 6 weeks. This extended timeline gives you more space to build consistency, practice habits in real life settings, and see meaningful changes in both body composition and performance.

📍 What is Included

  • Kickoff event with ICA coaches
  • InBody scans at the start and end
  • Weekly tips and resources in our private member group
  • Four virtual check ins (every other week) to keep you on track
  • Coach intro videos so you know exactly who to turn to for advice
  • Exclusive Food Haul video showing you how to shop smart and fuel well

💲 Cost to Participate: $99 per person
(Covers both InBody scans, access to all events, virtual check ins, and resources.)

🏋️ Baseline Workout

We will kick off and wrap up with a two part workout:

Part 1: Strength test (think squat clean, deadlift, or press)
Part 2: Short, high intensity finisher (like max burpees, calorie row, or similar)

This combo gives you a real measure of your fitness progress alongside your nutrition results.

💡 Why Join?

Because this is not just a reset. It is the start of building long term habits that stick. You will have the ICA community in your corner and a coaching staff dedicated to helping you succeed!

📌 How to Sign Up

Register HERE! Once that is done, book your spot for an InBody HERE.

Let us finish 2025 stronger than we started both inside and outside the gym. 💪🍂
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Yoga at ICA!

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SERVICEyoga

As you know, Yoga is coming to ICA!  We’ve already posted about the free yoga session coming on Sunday, March 18.  That free session is actually going to kick off a 4 week series, and we wanted to get some info out to you about it.

Why yoga at ICA? – Because yoga and CrossFit are great complements to each other, and many of our coaches and athletes have found great value in practicing yoga. Yoga will improve your flexibility, stability, balance, core strength, and mental focus. These are important parts of our overall fitness, and we don’t always dedicate enough time to them.  Having access to a yoga class will not only allow you to spend time working on these things, but also give you a library of stretches and movements you can do to warm up/cool down in regular classes. For one CrossFitter’s account of how Yoga improved her CrossFit, read this article.

Note: Our yoga classes are open to everyone! You don’t have to be a member at ICA to attend our yoga classes. 

What will it look like? – After the free “kick off” session on Mar 18, we will be holding a class each Sunday at 11:15 am and Thursday at 7:00 pm for 4 weeks (total of 8 sessions, ending Thursday Apr 12).  The classes will be based on “power yoga,” which is a fairly fast tempo and should give you a good workout as well as working on your flexibility and balance.  If the 4 week session is well attended and is deemed valuable to our athletes, we will continue the classes beyond the 4 week trial.

Update: Our trial series was a huge success, and yoga will remain on on schedule going forward. Classes are Thursdays 7:00pm and Sundays 11:15am.

What will it cost/why an additional cost? – Yoga instructors take years practicing their craft, and it’s far outside our current staff’s expertise.  As such we need to bring in (and pay) outside yoga teachers.  Our goal is to simply cover the cost of the instructors. The first class on Mar 18 is on us – it’s free for all ICA athletes. After that, there will be a $10 drop in per class, or you can pay $20 to get access to all sessions during the 4 week period. Yoga at an outside studio typically costs around $15-20 per class.

Update: Due to the great turnout, we have been able to REDUCE the cost of yoga! Drop-in rate is still $10/class, or purchase a monthly membership (which allows access to all yoga classes) for $15 for ICA members or $30 for non-members. 

Who will be teaching the classes? – The two classes each week will be taught by two different instructors, both with experience and ties to ICA.

  • Jana Kent-Dewald – Jana teaches at Power Yoga Works in Malvern and was a member at ICA 5 years ago.  She has a lot of experience teaching and understands what we do.  Jana will be teaching our Sunday class (11:15am).
  • Amy Darragh – Amy teaches at BRV Yoga in Phoenixville and is the wife of our very own Jamie Darragh.  Amy has taught yoga to weightlifters in the past and has a history of lifting herself.  Amy will be teaching our Thursday evening class (7:00pm).

Is yoga right for me? – Yes!  We believe every single athlete at ICA would benefit from adding yoga to their fitness regimen. It’s also a great way to introduce friends and family members to our ICA community.  Come on out, challenge yourself to something new, and have fun!

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Daily WOD – Mar 10, 2018

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Sumo Deadlift 2-2-2-2-2

Then

5×5 single leg deadlifts

WOD Notes:  Compare to 170403.

Reminder:  There is now  a 7:30 am class on Saturdays coached by Iggy!  Please make sure you sign up in the right spot  (Oly vs Open gym vs Daily WOD) if you plan to attend the early morning session.

Community Notes:  Happy Birthday to one of our newest athletes, Doug!

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Daily WOD – Mar 9, 2018

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“Open 18.3”

Complete 2 rounds, for time (14 minute cap):

  • 100 double unders
  • 20 overhead squats
  • 100 double unders
  • 12 ring muscle ups
  • 100 double unders
  • 20 dumbbell snatch
  • 100 double unders
  • 12 bar muscle ups

Ages 16-34

  • Rx – OHS at 115/80#, DB snatch at 50/35#
  • Scale – 100 SU, OHS at 45/35#, chin-over-bar pull-ups  (for both MU sets), DB at 35/20#

Masters (55+)

  • Rx – OHS at 75/55#, chest-to-bar pull-ups (for both MU sets),  DB at 35/20#
  • Scale – 100 SU, OHS at 45/35#, jumping chest-to-bar pull-ups (for both MU sets), DB at 35/20#

Teens (14-15)

  • Rx – OHS at 75/55#, DB snatch at 35/20#
  • Teen Scale – 100 SU, OHS at 45/35#, chin-over-bar pull-ups  (for both MU sets), DB at 35/20#

WOD Notes: If you’re registered for the Open and don’t have double unders, today is your day to get them! You’ll have 14 minutes to practice. Alternately, go scaled and go hard! Score wise, 1 double under rep will beat any scaled score. During the workout, be sure to note your time at the end of every set of 100 DUs, as this will be used as a tie break. Check out the Games site for a video demonstration of the movements, a scorecard (with detailed workout description, and a full list of standards.

Key Standards:

  • OHS – Athletes may squat snatch the first rep
  • Ring MU – Elbows must be fully extended at the bottom and at the top. (Judges, be strict on this!)
  • DB snatch – Alternate arms each rep. Both heads of  the DB must touch the ground at the bottom. The non-lifting hand/arm may not contact the body during the rep. (If you get “no repped” and have already switched hands, you do not need to repeat the exact side that was no repped.)
  • Bar MU – Arms must be fully extended at the bottom and top. Only the hands, and no other part of the arm, can touch the bar. Once on top, the hands must stay on the bar.
  • Pull ups (all variations) – Elbows must be fully extended at the bottom. For jumping PU, the bar must be at least 6″ above the top of the athlete’s head when standing tall.

Schedule Notes: All are welcome to come work out tomorrow even if you’re not competing. We’ll run classes at 5:15am, 6:15am, 9:30am, and 12:00pm. We’ll open up around 3:30 for the evening session, running heats every 20 minutes until everyone is done! Please come early and stay late to help judge and cheer!

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Open Gym – Mar 8, 2018

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Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like including making up a workout from last week.

  1. “Open 18.2” – 12 minutes to get through 1-10 DB squats and bar facing burpees then 1 RM clean
  2. Complete 4 rounds of 1 minute at each station: bar muscle ups, wallballs, HSPU, KB swings (53/35#)
  3. Complete 8 rounds of: 5 high box jumps, 10 evil wheels, max consecutive strict pull ups
  4. With a partner, complete for time: 500 DU, 100 thrusters (95/65#)
  5. Back Squat 5-5-5-5-5 then 100 hollow rocks NFT
  6. Complete 5 rounds for time of 12 KB deads (53/35#), 9 KB cleans (53/35#), 6 KB S2O (53/35#) each hand.

Schedule Notes: CrossFit Endurance is on for tomorrow at 6:00 am as usual!  Sing up in Wellness Living if you plan to attend and check the comments for Kehl to post the workout.

Open Notes:  We’ll have the TV set up in the back room tomorrow night for the live announcement of 18.3.  If you’re around, come on in and watch it all unfold with some ICAers!

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Daily WOD – Mar 7, 2018

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“Kettlebell D.T.”

Complete 5 rounds on each arm of:

  • 12 KB deadlifts (53/35#)
  • 9 KB cleans (53/35#)
  • 6 KB shoulder to overhead (53/35#)

WOD Notes: This WOD will challenge you with a bunch of single arm kettlebell work. After some practice, anyone not comfortable with the KB clean can sub a single arm Russian swing. The shoulder to overhead can be a press, push press, or jerk, though we expect most athletes to push press.

Schedule/Weather Notes: At this time, we plan to be open for the 5:15am and 6:15am classes. However, if there is any accumulation by 4:30am we will likely close. We will post an update by 4:30am either way – so check the blog comments before you come in! We expect to be closed for the remainder of the day (i.e., no 9:30, 4:00, 5:00, 6:00, or 7:00). If the snow ends early and roads look reasonable, we will update the blog with some late evening hours. Text or call John or Nikki if you have questions!

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Daily WOD – Mar 6, 2018

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Back Squat 5-5-5-5-5

Then 

100 hollow rocks NFT

WOD Notes: Compare to 170419.

Community Notes: Happy belated birthday Pete Prell! Sorry we missed it on 3/5!

Open Notes: Results are in from 18.2 and 18.2a! BLACKOUT managed a 3 WOD sweep for a solid hold on 1st place. The rest of the teams are stacked closely together, with Purple Cobras in 2nd; Smurfs Rx in 3rd; Licensed to Kehl in 4th; Aggressively Average in 5th; and DavidsDottirs&Sons in 6th. Full spreadsheet HERE.

Schedule Notes: Starting this weekend we’re adding a 7:30am Daily WOD on Saturdays! Class will take place on half the gym (with Coach Iggy) while Oly and Open Gym take place on the other half (with John). Be sure to sign up for the right class, since there will be 3 sessions running concurrently!

 

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Daily WOD – Mar 5, 2018

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With a partner, complete for time:

  • 500 double unders
  • 100 thrusters (95/65#)

WOD Notes: Both partners work at a time, one performing DUs and one on thrusters. Switch as often as needed. Partners should share a barbell but may have separate jump ropes if needed.

Community Notes: Happy birth day to Marigold Elizabeth Quinn! Born March 4, 2018. Congratulations to Coach eQ, her husband Jed, and big sister Magda!

Event Notes: We have a fun St Paddy’s day weekend taking shape, and you’re all invited to join in the fun!

  1. On Saturday we’ll hold our 6th annual “Pizza Helen” at 4:00pm. It’s a fun and FREE social event for all ICA members.  Click HERE to see the WOD and other details (from our inaugural event in 2013!)
  2. On Sunday March 18 we’re hosting a “St Paddy’s Hangover Helper” event. We’ll have our normal 9am Football WOD, followed by a coffee and breakfast sandwich social from 10-11am. Thank you to Lululemon of Wayne for supplying the sandwiches!
  3. At 11:15am, after the breakfast social, will be ICA’s first ever Yoga class. It’s FREE to all members. BYO yoga mat, if you have one!

If you are interested in attending Pizza Helen or the breakfast social, please sign up in Wellness Living by THURDAY MARCH 15 so we know how much food we need to buy.

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Football WOD – Mar 4, 2018

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8 rounds of:

  • 5 high box jumps
  • 10 evil wheels
  • Max consecutive strict pull ups

Record total time, box height and total number of pull ups completed. 

WOD Notes: Box jumps should be HIGH, but something you are confident you can do for all 40 reps, with no more than a few seconds between reps.

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Daily WOD – Mar 3, 2018

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Complete 4 rounds of 1 minute at each of the following stations:

  • Bar muscle ups
  • Wallballs (20/14# to 10/9′)
  • Handstand push ups
  • KB swings (53/35#)

There is no rest between stations.

WOD Notes:  The scale for bar muscle ups will be a pulling motion (pull up, ring row, c2b etc) and for HSPU will be a pushing motion (DB press, push ups, ring dips, etc).

Open Make Up: Athletes who were unable to complete 18.2 on Friday may complete it Saturday during Open Gym (7:30-8:30am). You should arrange for your own judge/counter. We anticipate running two heats, around 7:50 and 8:10, so people can partner up and count for each other. Additionally, Dave will be running a heat after the 9:30 class, around 10:30/11:00am. Text him if you plan to participate, and again please arrange for your own judge/counter. Sunday make ups would need to be arranged on a case by case basis.

 

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Daily WOD – Mar 2, 2018

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“Open 18.2”

With a 12 minute clock, complete:

Part A

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

  • Dumbbell squats (double dumbbells)
  • Bar-facing burpees

Part B

1 rep max clean

WOD Notes: Week 2 of the Open is here!! Today will be a burner! There are 2 parts to the workout, and you’ll have 12 minutes to complete BOTH. The faster you complete Part A (“18.2”), the more time you’ll have to complete Part B (“18.2a”). Remember that Rx this year requires you to jump both legs back and forward together on your burpee (no “stepping”). You also need to jump over the barbell with a 2 foot take off and 2 foot landing. Scaled divisions can step within the burpee and can also step over the barbell. If you are competing tomorrow, please pop over to the Games site and read the full standards carefully.

Ages 18-54

  • Rx: 50/35# dumbbells
  • Scale: 35/20# dumbbells, stepping is allowed

Masters 55+

  • Rx: 35/20#
  • Scale: 20/10#, stepping is allowed, burpee over empty barbell

Teens 14-15

  • Rx: 35/20#
  • Scale: 20/10#, stepping is allowed

WOD Tips:

  • Even though you want to move fast, don’t come out blazing in the first few rounds – it will come back to haunt you!
  • You can not “squat clean” your first DB squat. The squat starts from the top.
  • Load your barbell with your opening clean weight. Pick something you know you can get even when (very) tired… you may not get many attempts and you don’t want to end with a “0” for your clean!
  • If you need to scale the DBs to ensure you finish Part A in time, do it! Part A may take longer than you realize (the non-Games athletes who demoed last night took more than 10 minutes… and Castro said it took him that long too)!

Schedule Notes: All ICAers are welcome to come work out tomorrow even if you’re not competing. Just like last week, we’ll run classes at 5:15am, 6:15am, 9:30am, and 12:00pm. We’ll open up around 3:30 for the evening session, running heats every 20 minutes until everyone is done! Please come early and stay late to help judge and cheer!

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Open Gym – Mar 1, 2018

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Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like including  making up a workout from last week.

  1. “18.1” – AMRAP in 20 minutes of 8 toes to bar, 10 DB hang clean and jerks (50/35#), 14/12 cal row
  2. Clean 1-1-1-1-1 then 10 minutes to find 1 RM weighted pistol
  3. Complete 10-1 deadlifts (60%) followed by 3-12 burpees
  4. “Isabel” – 30 power snatches for time (135/95#). 
  5. PI AMRAP in 16 minutes of: 10 Russian twists (25/15#), 10 box jump overs (24/20″), 10 front squats (50/35#)
  6. Overhead Squat 1-1-1-1-1 then 3 rounds for time of 10 c2b pull ups, 10 OHS (95/65#)

Open Notes:  Don’t forget to come in to the gym tonight around 7:45 to watch the announcement of 18.2 in the back room of the gym.

Reminder: Coach Kehl will be running CFE at 6:00 am for anyone looking for a good workout.  Check the blog tonight to see what he has in store!

 

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Daily WOD – Feb 27, 2018

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Bri working on some lunges!
Bri working on some lunges!

Partner Interval AMRAP in 16 minutes of:

  • 10 Russian twists (25/15#, 20 touches total)
  • 10 box jump overs (24/20″)
  • 10 wreckbag front squats (50/35#)

WOD Notes: Partner 1 completes a full round while partner 2 rests, then switch!

Open Notes: Week 1 results are in! Great job to everyone who completed 18.1 – almost certainly the longest Open WOD we’ll see.  BLACKOUT is in the lead, followed by Aggressively Average (Green), Purple Cobras, Smurfs Rx (Blue), DavidsDottirs & Sons (Grey), and Licensed to Kehl (Red). It’s a tight race! The full results spreadsheet is posted HERE. Only 3 more days until 18.2 is announced!

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Daily WOD – Feb 26, 2018

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Vollmer working on bar muscle ups!
Vollmer working on bar muscle ups!

“Isabel”

Complete for time:

  • 30 snatches (135/95#)

WOD Notes:  In Isabel, you can use power snatches, squat snatches or split snatches.  Anyone who doesn’t want to snatch can do either clean and jerks or just cleans.  Compare to 170829.

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Football WOD – Feb 25, 2018

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“Lucky No. 13”

  • 10-9-8-7-6-5-4-3-2-1 Deadlifts (60% 1RM)
  • 3-4-5-6-7-8-9-10-11-12 Burpees

WOD Notes: This workout will be performed as an EMOM (every minute on the minute). Minute 1 you’ll complete 10 deadlifts and 3 burpees. Minutes 2 you’ll complete 9 deadlifts and 4 burpees… Minute 10 you’ll complete 1 deadlift and 12 burpees. Strong  burpee-ers should challenge themselves to start at 5 burpees, and weaker burpee-ers may consider starting at 1. If at any point you can’t complete the required work in that minute, the workout turns into an AMRAP.

Open Notes: With a few athletes still needing to post scores, the early results are in! Black is in the lead, followed by Green, Purple, Blue, Grey, and Red. The full results spreadsheet is posted HERE. Please double check your score, as we had a lot of results to input!

Open Make Ups: We expect all athletes registered for the Open to complete the workout on Friday, except in the rarest circumstances. Please give us an early heads up if you know you won’t be able to do the WOD on a Friday. Opportunities to make up the WOD are listed below. You are responsible for arranging for a judge/counter. 

  • Saturdays: Make ups will be permitted during Open Gym (7:30-8:30am)
  • Sundays: Make ups MAY be permitted; please contact the Sunday coach and be prepared to offer bribes, since you’re asking them to give up extra time out of their day… That said, most coaches are amped up for the Open and happy to accommodate just before or after Football WOD. Tomorrow 2/25 Nikki will be available between 8:15-9:00am. There will be one heat which will kick off at 8:35 on the dot.
  • Mondays: Make ups MAY be permitted but must be arranged directly with John.

Open Repeats: ICA management strongly discourages repeating Open workouts, for a variety of reasons. If you decide to repeat anyway, and you don’t improve your score, you owe John an apology and a 5,000m row. Same as above, arrange for a judge/counter and verify a coach will be available during one of the times listed above.

Community Notes: Happy birthday Natalie H and Jolene!

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Daily WOD – Feb 23, 2018

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“Open 18.1 Rx”

AMRAP in 20 minutes of:

  • 8 toes to bar
  • 10 one-arm dumbbell hang clean & jerks (50/35#)
  • 14/12 calorie row

Note: Master’s 55+ Rx is the same WOD with dumbbells scaled to 35/20#.

“Open 18.1 Official Scale”

AMRAP in 20 minutes of:

  • 8 hanging knee raises
  • 10 one-arm dumbbell hang clean & jerks (35/20#)
  • 14/12 calorie row

Note: Master’s 55+ Scale subs 8 sit ups for the T2B, and the DB weight is 20/10#.

“ICA 18.1”

AMRAP in 20 minutes of:

  • 8 toes to bar
  • 10 one-arm dumbbell hang clean & jerks (40/25#)
  • 12 burpees 

WOD Notes: Welcome to the first Open WOD of 2018! Get excited ICA!!!! Above are three versions of the WOD. Anyone competing (either officially registered for the Open or competing on an in-house team) should strive to do one of the first two versions. PLEASE PRETTY PLEASE read the movement standards on the Games site before coming in. If you can do toes to bar, remember that 1 rep Rx beats the top scaled score, so consider doing 8 toes to bar then scaling back to get a good workout in. Your official score would be “8.”

Whether you’re competing or not, you’re invited to come work out tomorrow. Non-competitors will do the third version (ICA 18.1), which subs burpees for the row due to our limited number of rowers. Feel free to sub knee raises or sit ups for toes to bar, and scale the dumbbell weight as needed.

Schedule Notes: We’ll hold 5:15am, 6:15am, 9:30am, and 12:00pm classes as normal. In the afternoon the gym will open around 3:30 and we’ll run heats every 25 minutes starting around 4:00pm. Be sure to sign up for a heat as soon as you arrive! Front load where possible; we need every possible slot filled since this is a long workout. You are responsible for knowing the standards, getting yourself warmed up, and ensuring you have a judge/counter.  Coaches will be available to answer questions.

Good luck to all of our officially registered competitors, and our in-house teams!

open teams 2018 rev 1

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Open Gym – Feb 22, 2018

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Coach Tanya and Shawn G. working on some banded partner runs!
Coach Tanya and Shawn G. working on some banded partner runs!

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like including  making up a workout from last week.

  1. AMRAP in 20 minutes of: 25 burpees, 15 back squats (bodyweight)
  2. Valentine’s WOD – 50 reps with a partner of: KB swings (53/35#), sit ups, lunges, box jumps, push ups, wallballs, pull ups, burpees
  3. 15 rounds for time of: 1 rope climb, 1 power clean (185/125#), 1 power clean and jerk (185/125#)
  4. “The Bear” – power clean, front squat, press, back squat press 7-7-7-7-7
  5. Complete a 400m run every 3 minutes for 30 minutes.
  6. “Jackie” – Complete for time 1000m row, 50 thrusters, 30 pull ups

Open Notes:  The first workout of the 2018 Open season will be announced tomorrow at 8:00 pm!  Come by the gym around that time if you’d like to watch the live announcement on our TV in the back room AKA “Muscle Hut” and then get ready to get after it on Friday.

Reminder:  Coach Kehl will be running CFE tomorrow morning at 6:00.  Check the blog tonight to see what he has in store!

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Daily WOD – Feb 21, 2018

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Coach Iggy working some bar muscle ups!
Coach Iggy working some bar muscle ups!

“Jackie”

Complete for time:

  • 1000m row
  • 50 thrusters (45/35#)
  • 30 pull ups

WOD Notes:  Compare to 170816.

Open Notes:  During the first 4 weeks of the Open, we will have the TV set up in the gym for a viewing of the releases.  Feel free to stop by the gym this Thursday around 7:45 to hang out and see Dave Castro’s live announcement of 18.1!

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Daily WOD – Feb 20, 2018

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Rob G. working on some DB cleans!
Rob G. working on some DB cleans!

Complete a 400m run every 3 minutes for 30 minutes.

WOD Notes:  This workout is designed for an athlete maintaining a sub 2:00 400m.  If at any point your runs are taking 2 minutes or more, switch to a 250m run (turn left out of the parking lot instead of right).  We will record your fastest and slowest 400m times.  Don’t you cherrypick you  bums!

 

 

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Daily WOD – Feb 19, 2018

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Kelly D smiling through some lunges!
Kelly D smiling through some lunges!

“The Bear”

Bear Complex 7-7-7-7-7

WOD Notes:  The bear complex is a barbell progression consisting of  power clean + front squat + push press + back squat + push press (from behind the head). For The Bear, you do SEVEN consecutive bear complexes.

  • You can rest the bar anywhere on your body, but you can not rest the bar on the floor until you complete all 7 times through the sequence. You can only “tap and go.”
  • You can combine the front squat + push press into a thruster. (Same for the back squat + push press.)
  • You can NOT combine the power clean + front squat into a squat clean.
  • Compare to 160723.

Community Notes: Happy birthday Smith!

Survey Note: Calling all ICA members! Please take this survey to help us gauge interest in the possibility of adding a yoga class to our schedule. We appreciate all responses!

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Football WOD – Feb 18, 2018

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15 rounds for time of

  • 1 rope climb
  • 1 power clean (185/125#)
  • 1 power clean & jerk (185/125#)

WOD Notes: There is a 25 minute time cap on this WOD. Barbell weight should not exceed 80% of your 1RM clean and jerk. The sub for the rope climb is 5 (challenging) ring rows.

Schedule Notes: The 9:00am class was cancelled due to low registration and possible slippery road conditions. The 10:00am is on!

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Daily WOD – Feb 17, 2017

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Valentine’s Day Partner WOD

In teams of 2 complete:

  • 50 kettlebell swings (53/35#)
  • 50 sit ups
  • 50L/50R walking lunge
  • 50 box jumps (24/20″)
  • 50 push ups
  • 50 wall balls (20/14# to 10/9′)
  • 50 pull ups
  • 50 burpees

WOD Notes:  ICA athletes are invited to bring a friend, family member, co-worker, etc to partner with you for today’s WOD. One person works at a time. Partners do NOT have to split the work evenly (but each partner should complete at least 10 reps of each movement.) There will be plenty of scaling options so come on out and have fun! Compare to 170211.

Registration Notes: If you have a partner already figured out, only ONE of you needs to sign up for class – please have the second person remove their name to make room for more to attend! (If you don’t have a partner, just show up to class and we’ll pair you when you get here!) If the 8:30 and 9:30 classes are full, remember you can complete this workout during the 7:30am open gym.

Newbie Notes:  Anyone planning to bring someone who has never been to ICA before, please direct them HERE to fill out our online waiver.

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The Who/What/When/Why of Recovery

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recovery-760x400

Today we want to tackle a very important topic that is often overlooked: Recovery. For professional athletes, it’s well understood that adequate recovery from a training session is just as important (maybe more important) than the training session itself. Have you ever realized that working out doesn’t make you stronger/fitter? When you work out, you’re actually, technically, getting weaker.

For example, consider a 5×10 (“5 sets of 10 reps”) deadlift workout. Your first set of 10 feels much easier than your last set… because all the work you did in sets 1, 2, 3, and 4 used up your glycogen stores, broke down your muscle fibers, and tired you out! If you finished the 5×10 workout and John said, “just kidding, give me another 5 sets of 10,” there would be groans/moans all around. And those extra 5 sets of 10 would be hard and probably look terrible. Immediately after a workout, you are weaker than you were before.

So if working out makes us weaker, how do we get stronger and fitter? (Hint: The title of the article is a give-away…) You don’t get fitter when you work out, you get fitter when you RECOVER from your workout.

In a recent podcast, Ben Bergeron of CF New England discussed recovery. He pointed to 4 key factors that affect recovery:

1) Nutrition

  • Arguably the most important factor is what you eat. A well rounded diet will ensure adequate nutrients and combat inflammation. Protein helps repair muscle; carbs replenish glycogen stores. WHAT you eat, HOW MUCH you eat, and WHEN you eat will all affect your recovery.
  • In his “World Class Fitness in 100 Words,” Greg Glassman handed us a simple recipe for good nutrition: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat.”
  • If you believe your nutrition habits are hampering your recovery, we are happy to help! Email us to set up a consultation.

2) Sleep

  • For elite CrossFit athletes, Bergeron recommends 9 hours (!!!) of sleep a night. While that many zzz’s may be unattainable for the average CrossFitter, it’s important to recognize that sleeping only 5-6 hours a night will seriously hurt your ability to recover. You’ll be more sore, less coordinated, and more prone to injury.
  • If you experience a string of nights of bad sleep, consider taking some rest days, and put your new-found time into fixing whatever is stealing your sleep!

3) Take care of your muscles

  • At ICA, we work our muscles HARD, and we need to care for them EVERY DAY… not just when you feel something tight or troublesome. Incorporate stretching, yoga, and self-myofascial release (lacrosse balls, foam rollers, etc.) into your normal routine.
  • If you have the time and money, consider professional body work (massage, ART, chiropractic). Periodic appointments with a professional can go a long way towards maintaining your muscles and preventing injury.

4) Find ways to de-stress and relax your mind

  • The last (and most elusive?) piece of recovery is the mental game. Yes, to truly recover, we need to unwind our minds as well as our bodies. If you exist in a constant state of stress, it will affect your hormones, which will in turn affect performance and recovery.
  • This topic falls into the “easier said than done” category, but we can all find small/short opportunities to unwind. A walk in nature, deep breathing, reading, fishing, yoga, or a salt bath. Consider meditation or a flotation tank. If all else fails, a cup of hot tea, relaxing music, or a post-dinner walk around the neighborhood can go a long way.

Hopefully at this point we’ve met two of our goals: 1) convinced you beyond a reasonable doubt that recovery is important, and 2) shed some light on the main factors that affect recovery.  The last topic we need to cover is where the rubber meets the road… How do you know if you’re adequately recovered, or if you need more time before your next WOD? Bergeron recommends you simply listen to your body. Pay attention to cues such as your eagerness to train, hunger, irritability, soreness, even your resting heart rate. Remember that the magic of CrossFit lies in its INTENSITY! If you catch yourself thinking, “I’ll go in, but take it easy…” you may want to skip the WOD that day. Take a rest day, or do a lower impact activity like walking, hiking, easy cycling, or a light sled drag.

If you ignore your body’s cues for too long, you’re at an increased chance of injury… which brings us back to an article we posted 5 years ago, “The Who/What/When/Why of Deload Week.” If you haven’t read it, or if it’s been a while, take a moment to link back and read it. The article talks about the importance of listening to your body and taking occasional rest/deload weeks, especially if you consistently work out 4+ times per week. You may be over-training and need a de-load week if:

  • A barbell, kettlebell, or wall ball that you frequently lift feels heavier than normal.
  • You have trouble hitting high intensity in a WOD because your mind and/or body are holding you back.
  • You have trouble sleeping or notice a change in your appetite (e.g., craving sugar!)
  • You are constantly sore and tight.

If you experience any of these things, don’t ignore them! Consider taking a solid 4-6 days to de-load. Instead of coming to the gym, go for walks, stretch, get body work, eat well, sleep, and relax. Come back refreshed, and you’ll be amazed how well you perform and how great you feel.

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Daily WOD – Feb 16, 2018

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AMRAP in 20 minutes of:

  • 25 burpees
  • 15 back squats (bodyweight)

WOD Notes: This was the Crossfit.com WOD on 180201. We’ll offer a few options tomorrow so you can pick the one that works best for you!

  1. If you are in the mood for a lighter, faster metcon, pick a weight around 40-50%% of your 1 RM back squat.
  2. Following our normal programming, Saturday would have been a strength day, but it’s been usurped by the V-day WOD. If you want more of a strength workout, decrease the squat reps to 5 or 10, and increase the weight as desired. (Sorry, burpees will remain at 25…)
  3. If your goal is to Rx, the bar must come from the floor. You should be able to complete the first round of 15 back squats unbroken.

Community Notes: Happy birthday Nik!

Valentine’s WOD: If you and your partner are both ICA members, only one of you needs to sign up for class! Please coordinate with your partner so we have as many spots available for other athletes. Thank you!

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Daily WOD – Feb 15, 2018

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Shawn G with some solid form on RDLs!
Shawn G with some solid form on RDLs!

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like including making up a workout from the last week:

  1. Front Squat 3-3-3-3-3
  2. “Open 17.2” – AMRAP in 12 minutes of: 50ft DB lunge, 16 toes to bar (bar muscle ups after 2 rds), 8 DB power cleans
  3. AMRAP in 10 minutes of 5 push presses (135/85#), 15 Russian twists (25/15#), 25 double unders
  4. Complete 5 rounds for time of 400m run, 20 push ups, 20 wallballs (20/14# to 10/9′)
  5. Deadlift 5-5-5-5-5 then 5×10 banded RDLs
  6. Complete 21-15-9 reps for time of: box jumps (24/20″), power snatches (95/65#), pull ups
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Daily WOD – Feb 14, 2018

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Mitch and Pat B working on some partner banded runs!
Mitch and Pat B working on some partner banded runs!

Complete 21-15-9 reps for time of:

  • box jumps (24/20″)
  • power snatches (95/65#)
  • pull ups

WOD Notes:  Hang power snatches or hang power cleans will be acceptable substitutions for anyone concerned with hinging over after the deadlifts.

Reminder: This Saturday will be our Valentine’s WOD.  You can bring a partner from outside the gym or just show up without a partner and get paired up when you get here!  This is an ICA classic.

Community Notes:  Happy Birthday Jeff!

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Daily WOD – Feb 12, 2018

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Complete 5 rounds for time of:

  • 400m run
  • 20 push ups
  • 20 wallballs (20/14# to 10/9′)

WOD Notes:  Focus on beautiful push ups in today’s workout.  Don’t let your core sag or the elbows flare.  We can decrease reps or scale the movement to make sure the mechanics are sound.

Bring a Friend Notes:  Just a reminder that during the month of February, you can bring a friend or family member to any weekday class (except Feb 22) for free!  Just shoot us an email to let us know you’ll be bringing someone and then bring them on in!

Community Notes: Happy Birthday Vollmer!

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Open Gym – Feb 8, 2018

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Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. AMRAP in 14 minutes of: 10 DB single arm OHS (50/35#), 15 box jumps (24/20″), 20 butterfly abmat sit ups
  2. AMRAP in 10 minutes of: 5 burpees over the bar, 5 thrusters (155/105#), 5 strict pull ups
  3. Back squat 1-1-1, Deadlift 1-1-1, Bench Press 1-1-1
  4. 8 intervals (30 sec on, 30 sec off) of each: row (meters), double unders, 10 yd shuttle run
  5. “The Air Force WOD” – Complete for time: 20 thrusters, 20 SDHP, 20 push jerks, 20 OHS, 20 front squats (95/65#). 4 burpees at the start of each minute. 
  6. 3 x 3-position snatch (50, 60, 70%) then Snatch 1-1-1-1-1-1-1

Schedule Notes:  Join Coach Kehl for CF Endurance tomorrow at 6:00am! Check the comments for the WOD.

Community Notes: Happy birthday Chase!

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Daily WOD – Feb 7, 2018

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snowflake WINTER WEATHER NOTE – Please check the blog before driving in tomorrow morning. In the event we need to cancel classes, we would replace this note with a cancellation note by 4:45am (or by 8:30am for the 9:30 class). If you are signed up for class and have a cell number in Wellness Living, you would also get a text message.

3×3 position snatch (50%, 60%, 70% 1RM)

then

Snatch 1-1-1-1-1-1-1

WOD Notes: Today starts with 3 sets of the 3 position snatch, check out a video demo HERE. The main event is a full squat snatch, for those who can safely do so. Your first set of 1 should be around 80% of your anticipated max. Compare snatch to 170905 or power snatch to 171011.

Community Notes: Happy birthday Daria!

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Daily WOD – Feb 6, 2018

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‘The Air Force WOD”

Complete for time:

  • 20 thrusters (95/65#)
  • 20 sumo deadlift high pull (95/65#)
  • 20 push jerks (95/65#)
  • 20 overhead squats (95/65#)
  • 20 front squats (95/65#)

Complete 4 burpees at the start of each minute.

WOD Notes: This workout first made its appearance at the 2010 MidWestern Sectionals, a year before the CrossFit Open began. It is meant to be fast! (Sub 10 minutes.) We will have a 15 minute cap. You should have at least 30 seconds after burpees in each minute to complete reps.  We can scale the number of burpees and/or your barbell weight.  Compare to 141209,

Community Notes:  Happy Birthday Michelle and Patrick S!

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Daily WOD – Feb 5, 2018

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8 intervals (30 sec on, 30 sec off) of:

  • Row (meters)

8 intervals (30 sec on, 30 sec off) of:

  • Double unders 

8 intervals (30 sec on, 30 sec off) of:

  • 10 yard shuttle run

WOD Notes: Every interval should be a 100% sprint! You’ll complete all 8 intervals at one station before moving to the next station. No rest between stations (except for the built-in 30 seconds rest.)

Community Notes: Happy birthday Jenn!

Open Notes: Open teams were posted Saturday night. If you missed it, scroll down one post or link HERE. The first Open WOD will be announced in 18 days!!

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2018 ICA Open – Teams Assignments!

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On Saturday after our Power Meet we held a live drawing to select our 6 “super teams” for this year’s Open. Below are the team assignments!

open teams 2018 rev 1

 

If you meant to sign up for a team but missed the Saturday deadline, we can accommodate a few late adds! Send us an email asap and we will get you added.

TEAM TEES:

  • Wear your team color each week to show your team spirit and pride!
  • You can buy a 2018 Open t-shirt at our online store – the design is posted on the “new releases” page.
    • Be sure to purchase in your team color!
    • The basic tee or tank is $15 and is printed on the front only
    • Customize the back by adding your name, nickname, or team name! (extra cost to customize)
    • You can also customize the color of the ink if you so desire
    • Shipping for a single t-shirt is around $4, or orders over $75 ship free.
  • We cannot guarantee you’ll have your shirts in time for 18.1, since our printer is very busy this time of year. 
  • Remember, buying a 2018 “Open” t-shirt is completely optional
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Daily WOD – Feb 4, 2018

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AMRAP in 10 minutes of:

  • 5 burpees over the bar
  • 5 thrusters (155/105#)
  • 5 strict pull ups

Power Meet Results:  Congratulations to the following winners from yesterday’s power meet:

  • Total Champions – Tanya and James
  • Wilkes Champions – Vicki and Brian W.
  • Chili Champion – Vince L. (with Craig as a very close second!)

Thanks to everyone for coming out for another fun day of testing a winter’s worth of strength training!  There were so many PR’s out there today, I can’t wait to see how strong we can get next year.

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2018 ICA Power Meet!

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The 3rd annual ICA power meet and chili cook-off has arrived!  Please show up for the rules briefing at 7:30 am so there are no surprises on your lifts.  Let’s get jacked up and set some big PRs!

Schedule of events:

  • 7:00 am – Gym opens for warm ups
  • 7:30 am – Rules briefing
  • 8:o0 am – Heat 1 of squats
  • 9:10 am – Heat 1 of bench press
  • 10:20 am – Heat 1 of deadlifts
  • 11:30 am – Awards

The heats are listed HERE.  (Women are on sheet 2.) Please note if we can get ahead of schedule, we will!

Defending Champs:

  • Women’s Overall: Jenn, Vicki & Alexa (tied)
  • Women’s Wilkes (bodyweight adjusted): Jenn, Vicki, Alexa
  • Men’s Overall: Fili, James, Tav
  • Men’s Wilkes: Fili, James, Duris

Prizes: In addition to bragging rights, the highest overall male and female will win a hand-engraved iron trophy (some would call it a railroad spike). The highest Wilkes male and female will receive a gift from Lululemon of Wayne.

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Daily WOD – Feb 2, 2018

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AMRAP in 14 minutes of:

  • 10 DB single arm OHS (50/35#)
  • 15 box jumps
  • 20 butterfly abmat sit ups

Power Meet Notes:  Friday is the last day to weigh in before the meet.  In powerlifting, winners can be determined via weight class or by using the Wilkes formula which accounts for bodyweight.  The Wilkes formula uses an athlete’s weight to create a coefficient by which your total lifted weight will be multiplied.  For a list of coefficients based on bodyweight you can check out HERE for women, and HERE for men.  For our meet, the Wilkes formula will determine the champion.  The weigh in NOT MANDATORY unless you want to be in the running to win a sweet trophy (that may or may not be an engraved railroad spike)!

Chili Cookoff Notes:  So far the chili list is: Craig, John, Zane, Steve K. and Kyle K, Dave, and John C.  If your name is not on that list and you are bringing Chili, please let me know (posting to comments would work fine)!

Community Notes:  Happy Birthday Bob Brown!

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Open Gym – Feb 1, 2018

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Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. Open 15.4 – AMRAP in 8 minutes of HSPU & power cleans  (185/125#). See 180126 for the rep scheme.
  2. Back squat 2-2-2-2-2 then 5×5 high box jumps
  3. Complete 3 rounds of 40 sec on, 20 sec off of: row/airdyne, toes to bar, slam ball (40/30#), Russian KBS (70/53#)
  4. Bench Press 1-1-1-1-1 then 5×10 bent over barbell row
  5. Complete 5 rounds for time of: 15 hang squat clean (115/75#), 15 ring dips, 30 DU
  6. With a partner complete 1500m row, 50 C2B pull ups, 75 burpees, 100 KBS (53/35#), 75 burpees, 50 T2B

Schedule Note:  Be sure to check the comments for Coach Kehl’s CrossFit Endurance workout, which takes place every Thursday at 6:00 am!

Community Note: Today starts the first day of Free February! ICA members can bring a friend to any WEEKDAY class for FREE this month.  Excludes Feb 22 (the first Open WOD). Advance notice is appreciated!

Reminder: The last day to sign up for ICA’s in-house Open team competition is THIS SATURDAY (at the Power Meet). We’ll pick teams immediately after the meet, during the chili social. For more information, read our Open post, HERE!

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Daily WOD – Jan 31, 2018

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With a partner complete:

  • 1500m row
  • 50 chest to bar pull ups
  • 75 burpees
  • 100 KB swings (53/35#)
  • 75 burpees
  • 50 toes to bar

Power Meet Notes:  Weigh ins for the power meet can take place any time on Thursday or Friday!

Chili Notes:  If you plan on bringing chili for the cookoff on Saturday, please let John know for logistical purposes.

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Daily WOD – Jan 30, 2018

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Complete 5 rounds for time of:

  • 15 hang cleans (115/75#)
  • 15 ring dips
  • 30 double unders

Power Meet Notes:  The sign up sheet at the gym has been updated to include space for opening lifts.  Between now and Thursday, please add your expected starting lifts for back squat, bench press and deadlift.  You typically want to shoot for around 90-95% of your goal lift for the 1st attempt.

Rules:  Each athlete will be given 3 attempts at each lift.  Athletes will be split into heats of 10 to 12.  Specific heats and times will be posted in the coming days!

Back Squat – Lifter will pick up the bar and step away from the rack.  Spotters can be provided at the request of the lifter.  Lifter will set his/her feet and begin the squat.  If/when full depth is reached, judge will call “UP” and then the lifter can stand and rerack the bar.  If the lifter starts to rise before the up call, it will be a failed rep.

Bench Press – Lifter will unrack the bar, lower the bar to his/her chest and wait for an “UP” call after a short pause.  When the press is complete, the judge will call “RACK” and the spotter will help guide the bar into the rack.  Spotters can give liftoffs if requested.  Lifting before “UP” or racking before “RACK” will result in a failed lift.

Deadlift – Bar starts on the floor, lifter picks the bar up in one continuous motion.  Once the lift is locked out with knees and hips both at full extension, “DOWN” will be called and you can lower the bar.  Dropping the bar will be a failed lift.  Hitching or any downward motion once the lift is started will be a failed lift.

 

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Daily WOD – Jan 29, 2018

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Bench Press 1-1-1-1-1

Then

5×10 bent over barbell row

WOD Notes:  This is the last lifting day before the power meet and is also your chance to find your first attempt in the bench press.  The goal today should not be a true max or PR, but instead about 90% of what you’d like to try to hit in the meet.  A 1 second pause on your chest is recommended for anyone in the meet.

Meet Notes:  Tuesday is the last day to sign up for the power meet.  If in doubt, sign up!

 

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Daily WOD – Jan 26, 2018

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Free February
Here’s your chance to show friends and family what ICA is all about!

“Open 15.4”

AMRAP in 8 minutes of handstand push ups and cleans in the following rep scheme:

  • 3 HSPU – 3 cleans (185/125#) 
  • 6 HSPU – 3 cleans
  • 9 HSPU – 3 cleans (tie break time)
  • 12 HSPU – 6 cleans
  • 15 HSPU – 6 cleans
  • 18 HSPU – 6 cleans (tie break time)
  • 21 HSPU – 9 cleans
  • etc.

WOD Notes: The cleans may be power, squat, or split. The scale for HSPU is any version of a push up that is challenging for you! To see the original Open post, click HERE. Compare to 150320.

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Open Gym – Jan 25, 2018

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Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. Board bench press 10×1 (95%), complete 45 second plank after each round
  2. “Open 17.5” – Complete 10 rounds for time of 9 thrusters (95/65#), 35 double unders
  3. AMRAP in 12 minutes of: 10 deadlifts (275/185#), 25 push ups
  4. Complete 3 rounds for time of: 50 wallballs (20/14# to 10/9′), 5 rope climbs
  5. 10 minutes of bar muscle up practice followed by an ascending ladder by 3’s of dB snatches (50/35#), 1 bar muscle up
  6. Deadlift or Sumo Deadlift 1-1-1-1-1 then 1000m row

CFE Notes:  Be sure to check the blog for Coach Kehl’s CrossFit Endurance workout that takes place tomorrow at 6:00 am!

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Daily WOD – Jan 24, 2018

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

Then

1000m row for time

WOD Notes:  The goal of today is to work your way up on whichever style of deadlift you prefer to the weight you plan to open with in the power meet. It should not be a true max.  A safe bet is in the 90 to 95% range of your 1 rep max.  This is one last deadlift tune up before the big day on Feb 3rd!  Compare row time to 170531.

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Daily WOD – Jan 23, 2018

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Good hustle Dan!
Good hustle Dan!

Buy-in: 10 minutes of bar muscle up or pull up practice

then

AMRAP in  9 minutes of an ascending ladder of:

  • 3R/3L DB snatch (50/35#)
  • 1 bar muscle up 

WOD Notes:  The first round of this workout will be 3 right and 3 left DB snatches alternating each rep, then 1 bar muscle up (sub: 3 pull ups).  Round 2 will be 6R/6L DB snatch and 2 bar MU (or 6 PU).  Continuing adding 3R/3L DB snatch and 1 bar MU each round until time is up.

Benchmarks: We have set the ICA benchmark WODs for 2018. Here’s what you have to look forward to! (Asterisk indicates a 2x/year benchmark.)

  • January: The Baseline, Fight Gone Bad
  • February: Jackie, Isabel
  • March: Diane*, Helen
  • April: Karen*, Nate
  • May: Grace*, Murph
  • June: Fran*, 1 mile run
  • July: Kelly, Nasty Girls
  • August: 200 burpees, Nancy
  • September: Diane*, 5k run
  • October: Karen*, CrossFit Total
  • November: Grace*, Cindy
  • December:  Fran*, DT
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The 2018 CrossFit Open

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open
Get jacked up… the Open is here!

What is the “Open?”

The Open is an annual, online, worldwide competition for CrossFit athletes. Technically, it is the first level of competition for elite CrossFit athletes to qualify for the CrossFit Games.

However, the Open is SO MUCH MORE than that! It is a once-a-year opportunity to push ourselves to new limits and experience the intensity and camaraderie of competition.  And for those who officially register online, the Open allows us to see how we stack up against CrossFitters from around the world.  To learn more about the CrossFit Games, start here: About the Games.

When is the “Open?”

The Open season is 5 weeks long, starting February 22.   Every Thursday night an Open workout will be posted to the Games website at 8:00pm. Registered athletes will have until that Monday at 8:00pm to complete the workout and post their scores online.

If you are a member at ICA, participating in the Open is easy! We’ll run the Open WODs on Fridays as the Workout of the Day. Even if you don’t register for the Open, you are welcome (and encouraged!) to attend class and complete the workouts. We’ll have normal classes at 5:15, 6:15, 9:30, and 12:00. In the afternoon, instead of set class times, we’ll be open from 3:30-7:00pm with heats running every 20-30 minutes (depending on the workout). Help us make it fun and festive by showing up as early as possible and staying as late as possible to cheer on your fellow athletes!

The Open Workouts

The CrossFit Games organization posts several variations for each Open WOD, to encourage participation at all ages and levels. There are age groups from teens (ages 14-17) through masters (35-60+), and each group has an Rx and scaled version of the WOD. The scaled workouts generally use lighter weights and eliminate high skill movements (such as muscle ups).

How Do I Register?

To register for the Open, visit the CrossFit Games website and follow the “REGISTER” link. Remember to choose CrossFit Phoenixville as your affiliate! Registration is $20.

In-House Open Competition

For some added fun, every year we run an in-house team competition based on the Open WODs. This year we’re splitting the gym into 6 “super teams,” captained by John, Nikki, Dave, Iggy, Tanya, and Kehl. Participation in the in-house competition is completely free! We encourage everyone to participate, even/especially our newest athletes! Here’s what you need to know:

  • Signing up for the in-house competition means you’re committed to completing all 5 Open WODs. You’ll earn points for your team each week based on how you rank within ICA. (We understand that illnesses and other issues may arise and cause you to miss a week. We get it, and the way we score you won’t “hurt” your team if you miss a week. You just won’t help them by earning points.)
  • Sign up starts NOW and closes on February 3rd.  We will draw teams from a hat after the Power Meet on the 3rd!
  • There will be 2 sign up sheets – one for Rx and one for scaled. If you generally expect to complete the Rx versions of the Open workouts, list yourself under Rx. If you expect to do the scaled version for 3 or more Open WODs, list your name under scaled.
  • Each week you can choose to do the workout scaled or Rx; however, 1 rep of the Rx version will be ranked higher than the best scaled score.
  • Each team will have a team color, which you should sport each Friday! Be creative! We’ll have an Open t-shirt design available at our online store for only $15, or you can customize it with your name on the back for around $20. Buying a t-shirt is optional (but all the cool kids will do it…!)
  • You do NOT need to register for the official/online Open in order to participate in the in-house competition.

If you have any questions, ask John, Nikki, or any ICA coach. When in doubt, sign up!

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2018 Power Meet Details

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The 2018 in house power meet and chili cookoff is upon us!  On Saturday, February 3rd, this annual celebration of brute force and chili will commence for the 3rd straight year.  Here are some things you need to know:

Time:  Saturday, February 3rd from 7:00 am to noon.  Regular classes will be cancelled and the gym will open at 7:00 for general warm ups.  The first lift will start at 8:00 am and we try to move quickly.

What goes on: Powerlifting is the sport of lifting that consists of back squat, bench press and deadlift.  It produces the strongest humans on this earth and in our case, provides a good base of strength to be better prepared for other movements and activities.  You’ll be given 3 attempts at each lift to find the heaviest weight you can move.

Chili cookoffs are among the finer things in life.  You know that already.  Bring your A game.

Why you should do it: 

  1. You want to win.  Awesome!  Go heavy and make it look good.
  2. You want a good strength benchmark at the start of the year so you can plan future workouts accordingly.  Awesome! Go heavy and make it look good.
  3. You want to eat chili, perhaps have a beverage or two and lift and hang out with a fun loving bunch.  Awesome! Go heavy and make it look good.

The point is, don’t get wrapped up in the competition end of this event.  I mean really, when was the last time you had a bad time at an ICA event (beer mile not included).  Several ICAers have hit some big lifts at this event in recent memory and no one regrets entering (see Tina’s first 200# deadlift above).  The only valid reason for not coming is if you have other plans already and if that’s the case, there is still time to cancel them.  Two weeks from now, be here for a fantastic celebration of strong… and chili.

Sign up deadline is Tuesday, Jan 30.  Sign up sheet is on the desk at the gym.

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Daily WOD – Jan 20, 2018

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“Open 17.5”

Complete 10 rounds for time of: 

  • 9 thrusters (95/65#)
  • 35 double unders

WOD Notes: We will run 2 heats and have a 15 minute time cap.  Anyone who can’t go overhead will power clean or front squat. Compare to 170324 (for comparison purposes, there was a 20 min cap that day…).

Schedule Notes: We increased class cap to 20 for the 8:30 and 9:30 am classes. If you signed up but can no longer attend please remove your name asap; cancellations less than 1 hour before class will incur a $10 late cancel fee.  There is plenty of room in the 7:00am Oly class and 7:30am open gym.

Community Notes: Happy birthday Murray!

 

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Daily WOD – Jan 19, 2018

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Coach Iggy hitting full extension on a snatch.
Coach Iggy hitting full extension on a snatch.

Board bench press 10×1 (95%)

  • Complete a 45 second plank hold after each set

Reminder:  Tomorrow (Jan 19) is the last day to get free shipping at ICA’s new online apparel store, using code FREESHIP. After tomorrow, only orders over $75 ship free. Most products are available in multiple colors, and you can further personalize/customize to suit. If you have any questions, have a product you want to see added, or if your order doesn’t completely meet your expectations, let us know! Check out the “new releases” tab for our newest offering – “cherry pick.” (Thanks Smith for the design!)

Community Notes: Happy birthday Sara K!

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Open Gym – Jan 18, 2018

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KtL locking out a HSPU!
KtL locking out a HSPU!

Join us between 4:30 and 7:30 tonight for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. “13.2” – AMRAP in 10 minutes of: 5 shoulder to overhead (115/75#), 10 deadlifts (115/75#), 15 box jumps (24/20″)
  2. Power clean 1-1-1-1-1 then weighted pull ups 1-1-1-1
  3. AMRAP in 7 minutes of: 9 push ups, 7 toes to bar, 5 front squats (185/115#), rest 5 minutes, repeat.
  4. Complete 3 minutes on, 1 minute off, 2 on, 1 off and 1 on of KB swings and burpees
  5. Back squat 6×1 (90%, 5s eccentric) then 1 min max cal airbike
  6. Complete 5 rounds for time of: 10 handstand push ups, 15 DB cleans (50/35#), 20 pull ups

Reminder:  Coach Kehl is running CFE tomorrow at 6:00 am.  Come in for a grand ol’ workout!

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Daily WOD – Jan 15, 2018

| 3 Comments
Robbie and Betsy working through wallballs!
Robbie and Betsy working through wallballs!

Complete 3 minutes on, 1 minute off, 2 minutes on, 1 minute off and 1 minute on at the following stations:

  • KB swings 
  • Burpees

WOD Notes:  The first round of this workout will be 3 minutes of KB swings for max reps immediately into 3 minutes of burpees.  Then there will be a 1 minute rest and continue on.  There is no prescribed weight for the KB swings today.  You are welcome to take the route of trying to go unbroken at lighter weights or use this as an opportunity to try out the next weight up.  We will record total reps.

Community Notes: We wanted to extend a heartfelt THANK  YOU to everyone who contributed to our adopted families this Christmas. It will warm your heart to read this thank you note sent to us by Orion. Your generosity was amazing and truly made a difference!

Exciting News: We’re excited to announce the opening of an online apparel store! We have partnered with MDI Apparel, who will print your orders using the latest “direct to garment” technology.  A few highlights and notes:

  • There links on the left hand side of the store for men, women, unisex, and kids pages. Be sure to check them all out!
  • Most of the items come in several colors, and you can further customize them by changing the color of the ink, adding your favorite slogan, or even adding a name.
  • You can create entirely customized apparel, starting from a blank canvas. We’ve uploaded our logo and phoenix for your use. This should be a great feature for those of you who like to order shirts for local competitions. As always, please run your shirt design past Nikki or John for our approval before printing.
  • Code “FREESHIP” ends January 19; after that, shipping is free for orders over $75 and minimal for smaller orders.
  • If you have any questions about ordering or about customization, we’re happy to help!
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Daily WOD – Jan 13, 2018

| 1 Comment
Who is that in the muscle hut I wonder?
Who is that in the Muscle Hut I wonder?

Power Clean 1-1-1-1-1-1

Then

Weighted pull up 1-1-1-1

WOD Notes:  Classes are full today, please pull your name out as soon as possible if you can not come.  We temporarily raised the class cap to 20 athletes.  As usual, the $10 no show / late cancel fee is in effect for all weekend classes.  Compare power clean to 170818.  Compare pull up to 160906.

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Open Gym – Jan 11, 2018

| 4 Comments

IMG_3586IMG_3585IMG_3583IMG_3598

Baseline aftermath…

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week.

  1. Back Squat 8×3 (85%) then 75 Russian twists nft
  2. “13.1” – 40-30-20-10 burpees with 30 snatches after each set.
  3. 3 rounds of 40s on, 20s off of thrusters, pull ups, thrusters, t2b
  4. Bench Press 5×2 (85%, 1s pause, 2″ above chest)
  5. “Fight Gone Bad” – 3 rounds of 1 minute: push presses, row, wallballs, SDHP, box jumps
  6. Partner Interval – 20 rounds for time of: 10 yd sliders, 10 wreckbag cleans over the shoulder, 10 yd sliders
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Football WOD – Jan 7, 2018

| 2 Comments
Caine standing up 315!
Caine standing up 315!

Complete 3 rounds of 40 seconds on, 20 seconds off at each of the following stations:

  • Thrusters (135/95#)
  • Strict pull ups
  • Thrusters (135/95#)
  • Mountain climbers

WOD Notes:  Anyone not comfortable going overhead can perform either cleans or front squats instead of thrusters.  Go fast and make it look good!

 

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Daily WOD – Jan 6, 2017

| 2 Comments
Craig hitting a 385# PR deadlift!
Craig hitting a 385# PR deadlift!

‘Open 13.1″

AMRAP in 17 minutes:

  • 40 burpees
  • 30 snatches (75/45#)
  • 30 burpees 
  • 30 snatches (135/75#)
  • 20 burpees 
  • 30 snatches (165/100#)
  • 10 burpees
  • snatches (210/120#)

WOD Notes:  In preparation for the 2018 CrossFit Open, we will be bringing back some Open workouts from years past.  For more information on the Open itself, check out this post from last year.  Compare to 130309. (Note that the actual Open required jumping to a 6″ target, which we will not be enforcing tomorrow for logistical reasons… but that will affect your “compare to.”)

Schedule Notes: The 8:30 & 9:30 classes are currently full. Reminder that athletes are welcome to complete this workout during Open Gym, from 7:30-8:30am. Also remember that the late cancel policy is in effect for all weekend classes. If you signed up but can no longer attend, remove your name at least 1 hour before class to avoid the $10 late cancel/no show fee. Thank you!

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Open Gym – Jan 4, 2017

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Join us between 4:30 and 7:30 pm for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups
  2. Bench Press 8×5 (70%), 10 push ups after each round
  3. Baseline x 3 – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
  4. Sumo Deadlift 6×2 (85%) then 100 KB swings (53/35#)

Schedule Notes:  Coach Kehl is running CFE at 6:00 am.  Sign up in Wellness Living if you plan to attend!

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Daily WOD – Jan 2, 2018

| 5 Comments

“The Baseline”

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

Rest 3 to 5 minutes and repeat for a total of 3 rounds.

WOD Notes: What better way to open up 2018 than with The Baseline!! In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3. We currently have 5 operating rowers, so in large classes (>15) there will be the opportunity to bike 1500m in place of the 500m row. Compare to 160413.

Community Notes:  Happy birthday Kristin K and Christine G!

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Open Gym – Dec 31, 2017

| 4 Comments

“Last Chance” New Year’s Eve Open Gym

WOD Notes:  Today is the last chance to knock some 2017 goals off the board.  Come in between 7:30 and 10:30 a.m. to do any workout you want!  If you’re not sure what you want to do, come in anyway and get an idea from a coach.   Sign up in Wellness Living if you plan to attend.  Compare to 161231.

Community Notes: Happy Birthday Danielle!

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Open Gym – Dec 28, 2017

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Awesome new ICA cornhole set, thanks Heather!!
Awesome new ICA cornhole set, thanks Heather!!

Join us between 4:30-7:30pm for Open Gym. You can do any workout you’d like, including making up a workout from the past week:

  1. Deficit Deadlift 8×1 (85% 1RM) then 5×6 glute bridges (50% 1RM deadlift)
  2. ICA’s 12 Days of Christmas (see original post for details)
  3. For time, in any order: 30R/30L KB step ups (53/35#, 20/16″), 50 strict pull ups, 100 banded good mornings
  4. AMRAP in 10 minutes of 10 push ups & 20 air squats
  5. Hollywood: 2000m run, 22 WB (30/20#), 22 MU, 22 WB, 22 pwr clean (185/115#), 22 WB, 2000m run
  6. Back Squat 6-6-6-6 then 500 double unders for time (10 minute cap)

Schedule Notes: There is no CrossFit Endurance in the morning. We apologize for the inconvenience! CFE picks back up next week at 6:00am.

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Daily WOD – Dec 27, 2017

| 9 Comments

Back Squat 6-6-6-6

Then

500 double unders for time (10 minute cap)

WOD Notes:  The double under portion of this workout can be treated several ways.  You can take 10 minutes to find your max consecutive double unders or you can treat it as a pure metcon and race to 500 double unders.

Community Notes:  Happy Birthday Derek T!

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Daily WOD – Dec 26, 2017

| 3 Comments
Right on Jefferson, Right on Callowhill, Right on Nutt, Right on Bridge and right back to ICA!
2000m route. Right on Jefferson, right on Callowhill, right on Nutt, right on Bridge!

“Hollywood”

Complete for time:

  • 2000m run
  • 22 wallballs (30/20# to 10/9′)
  • 22 muscle ups
  • 22 wallballs (30/20# to 10/9′)
  • 22 power cleans (185/115#)
  • 22 wallballs (30/20# to 10/9′)
  • 2000m run

WOD Notes: There will be a 30 minute cap to get out the door for the second run.  For a shorter version of this workout, consider scaling to 800m runs, subbing pull ups for muscle ups, and picking more “typical” wall ball and power clean weights. Compare to 161223.

Schedule Notes: There are two classes, at 9:00am and 10:00am. The late cancel policy is in effect, so please do not sign up unless you are fully committed to attending! There will be a $10 fee for anyone who cancels less than an hour before class. Thank you for your understanding and cooperation!

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Football WOD – Dec 24, 2017

| 1 Comment

Complete for time:

  • 30R/30L KB step ups (53/35#, 20/16″)
  • 50 strict pull ups
  • 100 banded good mornings

WOD Notes: The work may be broken up however you’d like. The 50/35# DBs will also count as Rx. Compare to 131222.

Schedule Notes: A reminder of our schedule for the next week. Our “late cancel policy” will be in effect for all mid-morning classes (8:30, 9:00, 9:30, 10:00am WODs). Happy holidays to all those celebrating!

 

  • Sun 12/24 – Normal schedule (9am and 10am Football WODs)
  • Mon 12/25 – CLOSED
  • Tues 12/26 – Classes at 9 and 10am only. “Hollywood” Hero WOD.
  • Wed 12/27 – Normal schedule PLUS extra class at 8:30am
  • Thurs 12/28 – No Endurance class. Open gym 4:30-7:30pm
  • Fri 12/29 – Normal schedule PLUS extra class at 8:30am
  • Sat 12/30 – Normal schedule
  • Sun 12/31 – “Last Chance Open Gym,” 7:30-10:30am. Last chance to hit your 2017 goals!!
  • Mon 1/1 – CLOSED

 

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Daily WOD – Dec 23, 2017

| 9 Comments

“ICA’s 12 Days of Christmas”

  • Day 1 = 1 x 200m run
  • Day 2 = 2 deadlifts (225/155#)
  • Day 3 = 3 box jumps (30/24″)
  • Day 4 = 4 push ups (men clapping)
  • Day 5 = 5 second L-sit hold
  • Day 6 = 6 wallballs (20/14# to 10/9′)
  • Day 7 = 7 KB swings (53/35#)
  • Day 8 = 8 KB SDHP (53/35#)
  • Day 9 = 9 burpees
  • Day 10 = 10 walking lunges
  • Day 11 = 11 knees to elbows
  • Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:  There are a lot of notes today, please read them all!

  1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1  (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.  Compare to 161210.
  2. If you signed up but can no longer show up, please remove your name ASAP. If you were hoping to attend but all heats are full, send us a text with your preferred heat time. We will accommodate as many as we can! We may ask the extra athletes to start at “off heat” times, such as 7:45, 8:15, 8:45, 9:15, etc.
  3. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. Ask a coach or experienced athlete if you have questions!
  4. If you’re not up for an hour-long 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.
  5. It’s 100% chance of rain tomorrow morning. We’d like to minimize the tracking of water into the gym. We’ll have several options for the 200m run, including: (1) Row 200m, (2) Bike 15/10 calories, (3) Save all the running until the end and do 2400 meters at once, (4) run our indoor loop 5x. (Yes, we have a plan for an indoor loop, but we’ll need to test it tomorrow during the early heats to verify it’s going to work…)

Community Notes:  Happy Birthday Chris M and Rocco!

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Daily WOD – Dec 22, 2017

| 2 Comments

Deficit Deadlift 8×1 (85% 1RM)

Then

5×6 glute bridges (50% 1RM deadlift)

Schedule Notes:  This Saturday will be our annual 12 Days of Christmas workout.  The gym will open at 7:00 am for warm ups and the first heat will kick off at 7:30.  The last heat will kick off at 9:30 am and we will wrap up at 10:30.  Make sure to sign up for your heat in Wellness Living and show up before your actual heat time as there is no coach lead warm up on this day.  Someone will be on hand all morning to help you determine appropriate scales.  Get jacked up for this ICA classic!

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Open Gym – Dec 21, 2017

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Come in tonight between 4:30 and 7:30 Open Gym.  You can work on anything you like including a workout from the last week:

  1. Complete 7 rounds for time of 10 handstand push ups, 2 rope climbs
  2. Back Squat 10-8-6-4-2 reps then 500m row for time
  3. Complete 5 rounds for time of 5 power snatches (135/95#), 10 burpees, 15 sit ups
  4. Bench Press 10-8-6-4-2 then 5×10 ring dips
  5. Complete for time 30-25-20-15-10-5 wallballs and 10-20-30-40-50-60 double unders
  6. With a partner complete 800m run, 30 power snatches (135/95#). 400m run, power clean and jerks (135/95#), 800m run

Schedule Notes:  Come on in for Coach Kehl’s CrossFit Endurance class tomorrow morning at 6:00 am!

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Daily WOD – Dec 20, 2017

| 4 Comments

With a partner complete:

  • 800m run
  • 30 power snatches (135/95#)
  • 400m run
  • 30 power clean and jerks (135/95#)
  • 800m run

WOD Notes:  During the runs, both partners must run.  During the barbell work, 1 partner will work at a time.  Both partners must begin each run together but whoever gets back first can begin moving the barbell.  If you do not feel comfortable snatching you can do clean and jerks for both rounds.  If you can’t go overhead, you can stick to power cleans the whole way.

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Daily WOD – Dec 19, 2017

| 6 Comments

Complete for time:

  • 30-25-20-15-10-5 wall balls (20/14# to 10/9′, unbroken)
  • 10-20-30-40-50-60 double unders (unbroken)

WOD Notes: Round 1 of this workout is 30 wall balls and 10 DU. Round 2 is 25 wall balls and 20 DU. Continue on until the 6th and final round – 5 wall balls and 60 DU. Rx for today requires each set of wall balls and DU to be unbroken!!

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Daily WOD – Dec 16, 2017

| 2 Comments

Back Squat 12-10-8-6-4-2

Then

500m row for time

WOD Notes:  The rep scheme today involves increasing weight with each set.  You should be striving for the set of 12 to be ~60% and your set of 2 to be ~85% of your 1 rep back squat.  Make them look good!

 

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Open Gym – Dec 14, 2017

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Come in tonight between 4:30 and 7:30 for Open Gym.  You can work on anything you like including a workout from the last week:

  1. Front Squat 1-1-1-1-1 then 5×5 weighted squat box jumps
  2. “DT” – 5 rounds for time of: 12 deadlfits (155/105#), 9 hang power cleans, 6 shoulder to overhead
  3. EMOM for 12 minutes of: 10 KB swings (70/53#), 6×10 yd shuttle run
  4. Complete 4 rounds of 40 seconds on, 20 seconds off: box jumps, DB snatches, pull ups, burpees
  5. Sumo Deadlift 2×10, 2×8, 2×6 (60/70/80% respectively) then 50 yds banded lateral walk, each direction
  6. Complete 15 -12-9 reps for time of: thrsuters (135/95#), c2b pull ups, rest 5 minutes then same rep scheme of power cleans and toes to bar

Schedule Notes:  Coach Kehl will be running a CFE class at 6:00 am.  Come on out for a good workout and some serious conditioning!

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Daily WOD – Dec 13, 2017

| 4 Comments

Complete 15-12-9 reps for time of:

  • Power cleans (135/95#)
  • Toes to bar

Rest 5 minutes and then 15-12-9 reps for time of:

  • Thrusters (135/95#)
  • Chest to bar pull ups

WOD Notes: The thrusters are heavy, but you should be able to do at least 5 in a row.

Community Notes: If you’ve been procrastinating, now is the time to sign up for gifts for our adopted families! The families’ wish lists are posted at ICA, and can also be viewed HERE . If you’d like to participate, you can purchase gifts off the lists, purchase gifts cards (Walmart, Target, Wawa, etc), or drop off cash that we can use to buy gifts. All items should be unwrapped but labeled with the family. Please have all donations to us by Sunday December 17! Thank you in advance for your generosity, ICA!

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Daily WOD – Dec 12, 2017

| 5 Comments

Sumo Deadlift

  • 2×10 (60%)
  • 2×8 (70%)
  • 2×6 (80%)

Then

50 yds banded lateral walks each direction

Reminder:  Lululemon of Wayne is holding an ICA shop night Wednesday from 6:oo to 8:00 pm.  Gear is 25% off for any ICAer who shows up in that 2 hour window!

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Daily WOD – Dec 11, 2017

| 4 Comments

Complete 4 rounds of:

  • Box jumps (24/20″)
  • Dumbbell snatch (50/35#)
  • Pull ups
  • Burpees

WOD Notes: You’ll work at a station for 40 seconds, then rest/transition for 20 seconds. Modify heights/weights as needed to move fast!

Schedule Notes: With the holidays upon us, please take note of several schedule changes occurring between December 23 and January 1. Wellness Living has been updated, and the changes are also posted on the right hand side of the blog.

  • Sat 12/23 – “12 Days of Christmas,” 7:30-10:30. Please sign up for a heat time in Wellness Living. (This is not like “The Firebird,” which is run open gym style. For 12 Days we require athletes to sign up for a heat time in advance, due to limited equipment availability.)
  • Sun 12/24 – Normal schedule (9am and 10am Football WODs). Thanks to Tanya for coaching!
  • Mon 12/25 – CLOSED
  • Tues 12/26 – Classes at 9 and 10am ONLY. “Hollywood” Hero WOD. Thanks to Dave and Zhu for coaching! *Late cancel policy in effect*
  • Wed 12/27 – Normal schedule PLUS extra class at 8:30am
  • Thurs 12/28 – No Endurance class. Open gym 4:30-7:30pm
  • Fri 12/29 – Normal schedule PLUS extra class at 8:30am
  • Sat 12/30 – Normal schedule
  • Sun 12/31 – “Last Chance Open Gym,” 7:30-10:30am. Last chance to hit your 2017 goals!!
  • Mon 1/1 – CLOSED
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Football WOD – Dec 10, 2017

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EMOM for 12 minutes of:

  • 10 kettlebell swings (70/53#)
  • 6×10 yard shuttle run

WOD Notes: If you hit a point where you can’t finish the round within the minute, this workout turns into an AMRAP for the remaining time. Record total number of rounds completed. For large classes, we’ll run 2 heats. Athletes in the “off” heat should work on mobility. Compare to 160724.

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Open Gym – Dec 7, 2017

| 6 Comments

Come in tonight between 4:30 and 7:30 for Open Gym.  You can work on anything you like including making up a workout from the last week:

  1. Tabata: front squats, Russian twists,  ring rows, handstand hold
  2. Back Squat 5×5 (75%), 3×10 Bulgarian split squat (30%)
  3. Macho Man – EMOM for 20 minutes of: 3 power cleans, 3 front squats, 3 push jerks
  4. Coffland – 6 minute bar hold, 800m run, 30 push ups every drop
  5. Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9′), 10 deadlifts (225/155#)
  6. Hang Snatch + Overhead Squat 1-1-1-1-1

Schedule Notes:  Coach Kehl will be running CFE tomorrow at 6:00 am.  Anyone looking for one heck of a conditioning workout should check it out!

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Daily WOD – Dec 6, 2017

| 12 Comments

IMG_2917

Hang Snatch + Overhead Squat 1-1-1-1-1-1

WOD Notes:  If you are not comfortable snatching, the workout will be a hang clean + front squat + front squat.

Outstanding Notes:  The ICA in house power meet will be held on Saturday, Feb 3 starting at 8:00 am.  More details to come.  Mark your calendars!

Community Notes:  Happy Birthday Caine!

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