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!
AMRAP in 11 minutes of an ascending ladder by 1’s of:
shoulder to overhead (155/105#)
Complete 8 burpees after each round.
WOD Notes: The ascending ladder means round one will be 1 S2O, 8 burpees, then 2 S2O, 8 burpees, then 3 S2O, 8 burpees and so on until time expires. Scales can be 1-arm KB presses or front squats.
CrossFitâs âHierarchy of Fitness.â Nutrition is the foundation!
It’s that time of the year again! Time for ICAâs annual Fall Nutrition Challenge! Read the details below and sign up at the box to participate!
What: ICAâs 2017 Fall Nutrition Challenge
Who: Every single person reading this post! This a FREE nutrition challenge, open to all members, so there is no excuse to not join in!
When: Monday September 25 –Â Friday October 27
Why: Summer is nutrition’s worst nightmare. Cookouts, ice cream, margaritas and beer… it’s hard to “eat clean” with all those temptations. So every Fall we run a nutrition challenge designed to nip those bad habits in the bud and get you back on track. Stay true to the rules of this challenge and we guarantee that at the end of the month, you’ll feel better, look better, and perform better. Every year that we have run this challenge we have seen some amazing transformations!
How/Rules:
Choose your level (detailed below) and sign up at the box
Avoid ALL alcohol and desserts/sweets during the challenge!
Complete the performance test before and after the challenge. (We will run it as the daily WOD on 9/25 and 10/27.)
Keep a daily food log in which you record WHAT and HOW MUCH you eat. Every meal, every snack, every teaspoon of creamer you put in your coffee… The logs are an extremely valuable resource if you have questions or want help or feedback during the challenge (for instance if you notice that you are low on energy or not seeing results). We will also use the food logs to help select our challenge winners.
Optional, but encouraged: Take body measurements before and after the challenge. At a minimum this means your waist (circumference at the belly button) and body weight. Other common measurements include hips, thighs, and arms. We also have two handheld body fat monitors at the gym. For repeatable results please stay adequately hydrated and always measure BEFORE your workout. Lastly, before and after photos are great tools to see progress, even if you just keep them to yourself!
Level 1 (Beginner): MACRO(ish)
This is our âintroductory levelâ for the Nutrition Challenge. Your goal is to ensure you are eating an appropriate balance of high-quality carbs, protein, and fat throughout the day.
We have developed several eating templates based on your target caloric intake. We will help you pick the appropriate template, and you should follow it for all 33 days. Templates can be viewed HERE.
A set of measuring cups is required.
Level 2 (Advanced): MACRO DIET
For this level, you will eat a precise number of âmacrosâ every day (i.e., a set number of grams of protein, carb, and fat). If you already know your target macros, simply run them by John or Nikki before the challenge begins. If you need us to assign target macros for you, send us an email ASAP.
This level requires you to weigh and measure EVERYTHING you eat. A food scale and a set of measuring cups is required. You can get food scales on Amazon for less than $15.
Although following a macro diet typically does not require you to cut out any specific food groups, for the purpose of this challenge we encourage you to apply âpaleoâ principles as much as possible (i.e. limit gluten, dairy, processed foods, etc). We do allow non-gluten starches such as oats, rice, and quinoa.
Other Diets: We know several ICA athletes have found success with other diets, such as Renaissance Periodization or the Zone Diet. If you have used one of these methods and are happy with it, you are welcome to follow it for the challenge. Just as with our Level 1 and Level 2 diets, we expect 100% compliance for the duration of the challenge.
Nutrition Seminar: This Thursday, Sept 16, at 6:30pm, our friends at CrossFit KOP are hosting a seminar about the macro diet (also known as “flexible eating.”) The instructors are well known in the CrossFit community for their knowledge and experience with flexible eating. The cost is $25. Click HERE to read the details on CFKOPâs blog and to register.
Challenge Winners: At the end of the challenge we will pick 3 winners â one advanced, one beginner, and a spirit award. Winners will be based primarily on performance improvements but we will also consider body measurements and diet adherence. Beginners are anyone who has been with ICA less than a year!
ICA Nutrition Club: We have a Facebook group that was set up during last year’s challenge, to provide members with a place to ask questions, share knowledge, post recipes, and generally provide support. If you want to join in, link HERE.
We will run a short âkick offâ in classes on Friday September 22. Come with questions!
Complete 5 rounds of 30 seconds on, 30 seconds off of:
Pendlay rows (135/85#)
Lateral burpee box jumps (24/20″)
Thrusters (135/85#)
Record total reps.
WOD Notes: Pick a thruster weight that will allow you to hang on for the entire 30 seconds in round 1. Use the same weight for the Pendlay row. Here is the Pendlay row as explained by Glenn Pendlay (start around 2:05). Compare to 160925.
Reminder: This is the second week of the Oly class. Class is currently full. Please remove your name as soon as possible if you can not attend. The $10 fee for no-showing or cancelling within an hour of the start of class is in effect.
Community WOD: We’re hosting a FREE community WOD at 10:30am, in collaboration with Lululemon of Wayne. This week’s workout will focus on squatting fundamentals. If you’ve had a friend or family member interested in checking out the gym, this would be a great time!
WOD Notes: The clean in this workout was designed to be about 75% of your 1 rep max. You can choose to move a little faster and go near 65% of your 1 rep max or you can choose to go for more strength work and shoot for closer to 85%. If you are doing a power clean, the rep scheme will change from 3 to 5.
Join us from 4:30 to 7:30 for open gym. You can work on anything you like, including making up a workout from this week:
Max consecutive wallballs then front squats 6×3 (85%)
“Sage”- AMRAP in 20 minutes of 8 clean and jerks (155/105#), 28 du, 15 toes to bar
Complete 3 rounds for time of 45 sec on, 15 sec rest of DB snatch (70/50#), Russian twist (45/25#), Shuttle run, supine ring pull up, box jump (30/24″)
“Helton” – 3 rounds for time of 800m run, 30 DB cleans (50/35#), 30 burpees
Snatch 1-1-1-1-1 then weighted pull up 3-3-3-3-3
Complete for time in any order 10 rope climbs, 75 sit ups, 50 thrusters (115/75#), 50 ring dips
WOD Notes:Â You can choose any rep scheme to get this workout done as long as you complete all the work. (In other words, you do not have to complete it in order!)Â Anyone with shoulder issues should scale thrusters to front squats (135/85#) and ring dips to push ups.
Join us between 7:30-10:30 am for open gym. Guests are welcome at no charge! You can work on anything you’d like, including making up a workout you missed, retesting your “baseline,” or try your hand at this hero WOD:
“Helton”
3 rounds for time of:
800m run
30 dumbbell squat cleans (50/35#)
30 burpees
WOD Notes: If you’ve never tried DB squat cleans, you’re in for a treat! One head of each dumbbell must touch the floor between reps. Be sure to bend with your knees to save your back! These can also be completed with kettlebells.
Hero Notes:Â U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. See 100910.
Schedule Notes: Coach Kehl will run Open Gym from 7:30-9:00, and Sarge from 9:00-10:30. See them with any questions!
Schedule Notes: There is only one class, at 9:00am. If you signed up but can no longer attend please withdraw your name as soon as possible. Thank you!
WOD Notes:Â Join us for our 2nd annual Sage WOD! Compare to 160830.
Registration Note: Just a reminder that we enforce a $10 “no show” fee for peak classes, including all weekend classes. To avoid this charge, only sign up for classes that you are committed to attending, and if an unexpected conflict arises, withdraw as soon as possible. The fee applies to no shows and late cancels (less than an hour before class).
Olympic Class Notes:Â Tomorrow is our first Oly class! We are super excited and hope you are too! Some quick rules and reminders:
Class starts at 7:00am. Be on time. (On time means 5 minutes early.)
The programming will be posted to comments shortly after 9:00pm.
Do not sign up for the 8:30 or 9:30 Daily WODs if you’re coming to Oly class. It’s a solid 1.5 hours of barbell and assistance work. Go hard, then rest hard so you properly recover and lock in your gains!
This class is for our more experienced athletes. We expect you to be familiar with the movements. If there’s something you don’t recognize, research it. You should also be knowledgeable of your personal mobility focus areas. Group instruction will be brief, and you’ll warm up (mostly) on your own.
You’ll work independently and in small groups, and we expect and encourage peer-to-peer feedback. As always, if something doesn’t feel right, be sure to call out for a coach.
Mark your calendars for these special dates in September and October!
*UPDATE* Sept 2 – First day of our new Olympic Lifting class! Reserve your spot in Wellness Living, and arrive at 7:00am sharp!
Sept 4 – Modified schedule for Labor Day: Open Gym 7:30-10:30am; no regular classes. We will post a recommended hero WOD, but you can feel free to do whatever workout you desire! Bring a guest for free.
Sept 9 – In addition to our regular classes, we’re offering a free “Community WOD” at 10:30am, in collaboration with Lululemon of Wayne. All ICA members and guests are welcome to attend! No experience required.
Sept 14 –Â “Own Your Eating” seminar at CrossFit KOP. Learn the basics of Flexible Eating, just in time for our Fall Nutrition Challenge! Click HERE to read the details on CFKOP’s blog and to register.
Sept 25 – First day of ICA’s Fall Nutrition Challenge! This event is an ICA favorite each year; there are always some amazing transformations in both physical appearance and performance!! We anticipate the challenge will run through Friday, Oct 27. Stand by for a post with additional details…
Sept 30 – In addition to our regular classes, we’re offering a free “Community WOD” at 10:30am, in collaboration with Lululemon of Wayne. All ICA members and guests are welcome to attend! No experience required.
Oct 8 – Please join us for a 5k/10k trail run and Wellness Fair at the Kimberton Waldorf School! ICA is one of this year’s event sponsors. Additional information can be found on the KWS website, HERE. Use code “ICA” for $5 off your registration. Fair warning for our animal lovers… Noahâs Ark Rescue Project and Sanctuary will be at the fair with some of their adoptable pets!
WOD Notes: The snatches in Isabel may be power (no squat required) or regular (full squat required). Anyone who doesn’t feel comfortable or safe snatching can do 45 power cleans instead.  Compare to 150724.
WOD Notes:  Pick a weight for the thruster that allows you to go unbroken through all 8 rounds.  If you fail to go unbroken (i.e. you drop the bar at 7 instead of 10), you can not pick the bar back up that round. Rest for the remainder of the minute and kill the next round!  Burpees are lateral. not bar facing. Burpees should take less than 30 seconds, for the first few rounds.
Community Notes: Â Happy Birthday Nicole S and Tanya!
Join us from 4:30 to 7:30 for open gym. You can work on anything you’d like, including making up a workout from this week:
Power clean 1-1-1-1-1-1-1 then 5×8 KB shrugs AHAP
Partner interval AMRAP in 16 minutes of: 10 Rt KB snatches, 10 Lt KB snatches, 100m dash
AMRAP in 15 minutes of: 5 shoulder to overhead (185/115#), 7 strict pull ups, 9 front squats (185/115#)
Complete 200 burpees for time.
Back Squat 6×3 (85-90%) then 3×10 double KB swings
12 rounds for time of: 4 HSPU, 6 C2B pull ups, 12 air squats
Community Notes:Â Happy Birthday Shawn C!
Schedule Notes:  CrossFit Endurance will be held at 6:00am every Thursday going forward! We hope this schedule change offers a good workout option for our morning WODers. Anyone who wants to complete the Endurance WOD during Open Gym is encouraged to do so.  Post a comment with what time you’ll be kicking off, so others can join you!
WOD Notes: This WOD is loosely based on Workout 1 from the 2017 CrossFit Regionals. That workout is detailed here.
Community Notes: Our 31Heroes totals are in! After contributing the donations received at our live event on August 12, our total amount raised reached $5,000! We’re the second highest affiliate fundraiser this year. Also, at Ash’s happy hour last Thursday, $180 was raised for charity. Half will go to Cradles to Crayons, and the other half will go to charity of ICA’s choosing. Thank you to everyone for your generosity!
We are making a change to our Saturday morning schedule! Starting September 2, we’re offering an Olympic Lifting class on Saturday mornings from 7:00-8:30am. Read below for details.
When: This class will replace the Saturday 7:30am Daily WOD. (We will continue to offer Open Gym from 7:30-8:30am.)
What: The workouts will be based on traditional Olympic Lifting programming. This means breaking down the clean, jerk, and snatch into their various parts, and performing lots of repetitions at varying percentages of your 1RM. Accessory work will also be included. For an idea of what this looks like, check out a recent post from CrossFit Weightlifting: 170816.
How: At 7:00am there will be a short explanation/demonstration of that day’s movements. You’ll have the remainder of class to work independently or in small groups to complete the specified work. A coach will be making the rounds to answer questions and provide feedback. Peer to peer feedback is also encouraged and expected.
Who: This class is intended for our more experienced athletes; a minimum of 1 year experience is recommended. You should be fairly comfortable with the snatch, clean, and jerk, and all the variations thereof. (A good test – do you understand most of the CrossFit Weighlifting post linked above?) If you are interested in this class but not sure if you’re a good candidate, please talk to John or Nikki.
IMPORTANT NOTE: If you attend the 7:00am Olympic class, you are NOT ALLOWED into the 8:30 or 9:30am Daily WOD that day. We have limited class offerings on Saturdays, and we want everyone to have a chance to work out. On rare occasions, if the 8:30 or 9:30am class is not full, you may be able to attend… with explicit approval from Nikki or John.
Please reach out to us with any questions. We are excited to provide this class to help you take your Olympic lifting to the next level!
WOD Notes: Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include 100 or 150 burpees for time. There will be a 25 minute cap on this WOD. Compare to 160817.
We previously cancelled the Sunday 10:00am class, for the next 3 weeks, due to low summer attendance. However, tomorrow’s 9:00am filled up, so we’ve added the 10:00am back to the schedule for tomorrow. There will be a $10 late cancel fee for anyone who cancels after 8:00am.
On Monday, Sept 4 (Labor Day), we will hold an Open Gym from 7:30-10:30am. There will be a recommended Hero WOD that you can complete on your own or with a partner.
WOD Notes: In today’s workout, one partner will complete a full round (10/10/100m) while the other partner rests, then switch. Continue for 16 minutes. If you can’t reasonably KB snatch, you may use DBs or complete 20 kettlebell swings.
Unrelated Notes:Â Feel free to bring a friend to class on Monday for one of the best WODs of the year, no charge…
Community Notes: Ash and Emma are organizing a “no shower happy hour” for this Thursday after open gym.  It will start with a hero WOD around 5:30, followed by a happy hour at Stable 12. First round is on them! This is to celebrate summer and all the ICA summer birthdays! They will also be collecting clothing and cash donations, half which will go to Cradles to Crayons & half to a charity to be selected by ICA. All are invited!
WOD Notes: The deadlifts should be unbroken but challenging. The push ups should be unbroken for at least the first 2 rounds. Athletes may scale the push up reps or the movement itself to make the workout more reasonable.
Quinn gunning to overtake John on the wreckbag run!
Thank you to everyone who came out for our 31Heroes Fundraiser & 6th Anniversary party! A special thanks to the dozens of members who lent a hand to help make the event a success… from lending us coolers, tables and trash cans, to helping us set up and clean up, bringing delicious food, taking photos, entertaining the kiddos, and being helpful and gracious hosts to our visitors. You are the best, and we could never pull of this event without you!
Two other notes of gratitude:
We collected nearly $1,000 in donations at the event! Combined with online donations, this brings our fundraising total to $4,441. Amazing! If you meant to give but didn’t get around to it yet, online donations can be made through the end of August.
Many thanks for the anniversary gift you gave us. We have a few ideas to put the money to good use… we’ll let you know once it’s finalized!
Schedule Notes: The gym is closed today. Rest, relax, and we’ll see you tomorrow!
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
Thrusters
Rope climbs
Box jumps
Event Details: Hooray!!!! The best day of the year is finally here!!! For full event details, including WOD Notes, head on over to our Event Page! A few highlights:
The main parking lot will be closed tomorrow – please visit the Event Page to read about alternate parking locations
The box officially opens at 7:00am, explanation of kids WOD is at 7:15am.
Opening announcements at 8:00am. Heats listed HERE
BYO folding chairs, canopy tents, adult beverages, favorite snacks, etc.
Bring cash to support our vendors!
Extend a warm ICA welcome to our guests from CrossFit Rage and CrossFit Newtown!
Complete 3 rounds of 1 minute at each of the following stations:
Row (1 cal = 1 rep)
Sit ups
KB swings (53/35#)
Air bike
Plank hold
Rest
WOD Notes: This workout shares the “Fight Gone Bad” rep scheme in that you will complete three 5 minute rounds of work, each followed by 1 minute of rest. This is designed to give you the option of really pushing hard and blasting yourself or taking it a little easy and using it to loosen up. That choice should primarily be made depending on whether or not you will attend 31 Heroes on Saturday.
Community Notes:Â Happy Birthday Bri!
Event Notes: Only 1 more day until 31Heroes! Be sure to review our Event Page – updated with heat times and parking information!
WOD Notes: Each 4-minute workout starts with a 400m run, then in the remaining time complete as many reps as possible of the specified movement. If you can not complete a 400 meter run in 2 minutes, scale back the run (i.e. to the stop sign and back).
31 Heroes Notes: We could use some tables (3 to 4) and large coolers (4 to 5) for this Saturday. If anyone has access to these, please send an email or text me (John) to let me know, and drop them off by Thursday. Thanks in advance!
WOD Notes: This is one of our annual ICA benchmarks. It’s a memorial WOD for Amanda Miller, a 2010 CrossFit Games athlete who died from cancer at the age of 24. Read more about Amanda here. A full squat snatch is required. Compare to 120227.
Event Notes: Saturday is the last day to sign up for 31Heroes! Remember to add your name in Wellness Living (HERE), and also add your name to one of the 4 Level sheets at the gym. We’ll put together teams using the free agents this weekend and announce heats early next week.
Community Notes:  One of our members, Brianna G, works with a group called AIM (Angels in Motion) going out to Kensington to provide food, clothing and hope to the homeless and addicted. They pass out sandwiches, blessing bags, a cold water and remind them that they are loved. You can read more about the organization and its mission here: http://aimangelsinmotion.org/about-aim/.
If anyone would like to help, Brianna will be collecting items to bring to the organization. Items needed: shirts, shorts, pants, socks, underwear, and shoes for men. However, all casual clothing for both men and women is needed and will be used in the outings. A full list of what Brianna can collect can be found HERE.
Community Notes: Our annual 31Heroes fundraiser and ICA’s 6th anniversary celebration is rapidly approaching, on Saturday, August 12. Check out our event page HERE for more details. If you haven’t already: (1) Register through Wellness Living (HERE), (2) Sign up for your preferred level on the sign up sheets at the gym, (3) help us raise money for the 31Heroes Project!  YOU MUST SIGN UP BY THIS SATURDAY, AUGUST 5th IF YOU PLAN TO PARTICIPATE!! We will post heat times early next week.
WOD Notes: This workout will take a total of 10 minutes. The thruster should be heavy but something you can do unbroken for all 4 rounds. A pillar hold is a plank on the elbows.
Complete 8 minutes of work at each of the following 5 stations:
800m wreckbag carry
rope climbs
200m sled drag
4×8 to 20 GHD sit ups
bamboo bench press 3×20
WOD Notes: This is a good ol’ strength day. None of these movements have a true time component; we are not doing AMRAPs. Instead, you will be split up into groups and over the course of 40 minutes, you will get to work on each of these skills/movements for about 8 minutes each. If you take it easy, today would be a great way to loosen up. If you push hard, this is a LOT of work. Come in, have some fun and get the chance to practice 2 of the 4 moves in 31 Heroes!
WOD Notes:  This is a high skill chipper consisting of some of our favorite movements in the gym!  The scale for muscle ups will be 3x push ups.  Compare to 160809.
WOD Notes: After 2 days of heavy barbells, come in for a fun and fast burner! For larger classes we’ll split into two heats. While half of the class is doing the WOD, the other half should work on a skill or mobility of your choice.
WOD Notes: The full snatch movement starts from the floor and passes through a full squat. Complete one rep every minute, slowly working up to 3 to 5 really heavy singles. You do not need to increase weight each minute but you are expected to increase over the whole 20 minutes. Anyone with shoulder limitations should perform cleans instead!
WOD Notes: This workout uses the same movements as D.T., which was programmed for All Y’All yesterday. If you competed yesterday, today should be a recovery day! Feel free to come in for some light running or rowing, to roll out, or stretch.
Community Note 2: Good luck to all the ICAers headed to competing at All Y’All today! Bring your intensity and your sportsmanship – the best attributes of any CrossFit athlete!
WOD Notes: Two athletes can work at a time on the box jumps, wallballs, KB swings and double unders. All athletes must run each 400m. (The first athletes back in the door can start reps of the next movement – you do not need to wait for all 4 teammates to return.)
Community Notes: Good luck this Sunday to Dave, Erin, Austin, Vicki, Ray, Mel, Tim, Daniele, Lombardi, Rocco, Ash, Joe S., Ron, Tina, Nikki K, Tom S, Kelly K, Jimbo and Jenn! That’s 19 ICAers headed to CrossFit Del Val for a competition from 9-3:30. Cheering section is welcome! Meet at Root Down Brewing Co. at ~5 for some festivities afterward. Cheering section also welcome!
WOD Notes: Similar to the recent bench day, the goal for this workout is to increase in weight with each set. If you fail a set, do not repeat it. Lower the weight a little and continue to the next set.
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything youâd like, including making up a workout you missed from the past week:
Complete 3 rounds each for time of: cal row (40/30), 10 hang cleans (155/105#), 70 double unders
Bench Press 10-9-8-7-6-5-4-3-2-1
Take 10 minutes to find max hang power snatch then 15-10-5 reps for time of: hang power snatch (135/95#), box jumps (24/20″), strict pull ups
Complete 3 rounds for time of: 8 front squats (75% 1 rep max), 400m run
AMRAP in 13 minutes of: 50 burpees, 40 pull ups, 30 power cleans (135/85#)
Push Jerk 3-3-3-3-3 then max push presses in 3 minutes at 50% 3 RM jerk
Community Notes: Happy birthday to Dave Clark!
Event Notes: Our 7th annual 31Heroes fundraiser is rapidly approaching! Click HERE for full event details. A few updates are highlighted below.
Yesterday the 31Heroes Project announced they are bringing back the team feature of the fundraising campaign. That means if you already created an individual page, you can join our team, HERE! If you haven’t created a fundraising page yet, there’s still time. It doesn’t appear there are any prizes for the top team, but there are always bragging rights. We were 1st place in the world last year… let’s do it again!
Sign up sheets will be at the box starting tomorrow. You can sign up a full team (4 athletes), a partial team (3 athletes), or sign up as a free agent (1) or free agent pair (2).
WOD Notes: The front squat weight for this workout should be such that you can complete every round unbroken but it should be excruciating through round 2 and 3. Run fast!
WOD Notes: This workout is not for time. The goal is to start your first set (10 reps) around 60% of your 1 rep max and gradually increase weight each round until you get to a heavy 1 rep. Have a plan before you start this one so you don’t overshoot or undershoot your heavy single. For a little extra swole, complete 10 push ups or 5 pull ups immediately after each set!
WOD Notes: This is designed to be some very high speed interval work. The row should be an all out effort, immediately into 10 unbroken hang cleans (with a full squat), immediately into 70 unbroken double unders. You will start a new round every 9 minutes. Each round should be capped at 6 minutes so that you are guaranteed at least 3 minutes rest. No more than 2:30 should be dedicated to the row in any one round so that large classes can still move through in 3 heats.
Reminder: There will be no noon or 6:00 pm class today. The regular schedule will resume Saturday.
WOD Notes: Partner 1 completes a full round while Partner 2 rests, then switch. Larger classes may perform this WOD in the parking lot… so drive cautiously!
WOD Notes: In large classes, the order of these two workouts may be switched so that half the class starts on rope climbs and the other half on thrusters. Â For scaling considerations – the thruster weight should allow you go unbroken on each round, and the toes to bar should be unbroken for at least round 1.
Schedule Reminder: There is no 9:30am class this Monday, Tuesday, or Wednesday.
WOD Notes: This is a lot of deadlifts at a heavy weight. The percentage (60% of your 1RM)Â assumes you have good/efficient technique when repping multiple deads in a row. Â You should be able to hang on for the first 30 second interval, and break no more than once or twice on subsequent sets.
WOD Notes: This is a benchmark WOD, and itâs a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly! One scaling option for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls. Compare to 160415.
Schedule Notes: Due to our family vacation this coming week, the Monday, Tuesday and Wednesday 9:30 am classes will be cancelled along with the Friday noon and Friday 6:00 pm. Thank you for your understanding!
WOD Notes: The pistol reps are per leg, meaning 21 right leg, 21 left leg then 21 chest to bar pull ups. The scale for pistols today will be 2x air squats (84-60-36).
Community Notes: Our annual 31Heroes fundraiser is rapidly approaching! This year we’ll be throwing down to honor the 31 heroes, then partying it up to celebrate ICA’s 6th birthday, on Saturday, August 12. Check out our event page HERE for more details. Key take aways: (1) Save the date, (2) Register through Wellness Living, (3) Sign up for your preferred level as a free agent or as a team of 4, (4) Make a donation to the 31Heroes Project!
WOD Notes: Baz is a hero workout named after Royal Marine Commando, Sergeant Barry Weston, who was killed on August 30, 2011, by a roadside bomb in Afghanistan. “Baz” was said to have two great passions in life, the Royal Marines and his family. He is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
Originally designed as an individual WOD, we are performing this in teams of 2 tomorrow. Partners should share a barbell but can divide the reps any way you want. For instance, you could alternate movements (partner 1 does all the DUs, then partner 2 does all the cleans, etc…), or you can divide the movements (15 DU each, then 4 cleans each, etc).
Schedule Notes: Be sure to thank Coach Dave and Coach Ryan for opening up the gym for this holiday hero WOD! A second thanks for making this a partner WOD and expanding the class cap to 24 athletes. If you were previously locked out, go sign up! THERE WILL BE A $10 FEE FOR ANYONE WHO LATE CANCELS (< 1 hour) OR NO SHOWS.
Reminder: We are following a slightly different schedule tomorrow due to the holiday. We will be holding 6:15am, 8:30am, 9:30 am, 5:00 pm and 6:00 pm classes. Sign up in Wellness Living if you plan to attend. The gym will be open from 7:15 to 8:30 for anyone who wants to have some open gym hours.
Sign Up Notes: If you can’t attend class but are signed up, please remove your name at least one hour before the start time. There will be a $10 fee for anyone who late cancels or no-shows tomorrow.
WOD Notes: Superset! After each set of squats you will complete as many presses in a row as possible with your non-dominant hand, then your dominant hand. There is no time component today, take your time and lift heavy. Your first set of presses should be more than 10 with each arm.
WOD Key: DU = double unders. TU = tuck ups (aka lemon squeezers). PU = push ups. MU = muscle ups.
WOD Notes: The sub for DU will be 2x or 3x single under. The sub for tuck ups will be sit ups. The sub for muscle ups will be MUÂ transitions on the low rings OR 2x ring rows.
Schedule Notes:  A slight change of plans for July 4th. Coach Dave and Coach Ryan have volunteered to run 2 classes, at 8:30am and 9:30am. The WOD will be a Hero WOD that has never been programmed at ICA. Clues: It involves a barbell, a jump rope and is 30 minutes long. Please sign up in Wellness Living to reserve your spot!
WOD Notes: Don’t you cherry pick, you bums. This is a benchmark that comes around every year and this is your chance to break in the new ICA course! Anyone who can’t run may row 5000m or air bike 25 minutes for total distance. Another scaling option is to complete a 1 or 2 mile run. Compare to 160418.
Course directions: Leave ICA parking lot via Jefferson St and head toward Bridge. Turn left on Bridge and run all the way to Nutt Rd (Rt 23). Right on Nutt Rd, run until Main St (just past the hospital). Right on Main St, then Right on Anderson, which you take all the way back to Bridge St. Left on Bridge and back into the gym (by way of Jefferson St, to ensure an even 3.1 miles).
WOD Notes: The rack pull will be performed with the athlete standing on the ground and the bar on top of 45# plates. Work your way up to a 5 rep max.
Schedule Notes: As a reminder, we are closed July 4. On July 3, we’re offering a modified schedule: 6:15am, 8:30am, 9:30am, 5:00pm, and 6:00pm.
Community Notes: If you don’t already have plans for July 4, join us for a day of swimming and hiking at our cabin in Bethel, PA! It’s about 1 hr 10 min from the gym, and we’ll be there from 11:00am-4:00pm, weather pending. If you’re interested in joining us, let us know by this Saturday so we can have an approximate head count. BYO beer, food, and beach chairs!
WOD Notes: Kettlebell snatches will start from the hang position. Anyone not comfortable with the KB snatch can use dumbbells and go from the floor or complete 30 one arm Russian swings. Go fast!
Reminder: The meat we ordered about a month ago is coming in tonight around 4. If you placed an order, please don’t forget to pick it up!
WOD Notes: In this workout you’ll complete three intervals, each consisting of 3 rounds (for a total of 9 rounds). Rx requires cleaning the front squats from the floor. If you can not clean that weight, you can either take the bar from a rack or scale to 5 front squats at 65% of your 1RM.
WOD Notes: The âfight gone-â style of workout means you spend 1 minute at each station completing as many reps as possible. After all 5 movements have been completed, you rest 1 minute. Repeat for a total of 3 rounds. There are no prescribed weights as we are going to have a lot of equipment out and expect you to challenge yourself to go heavy today. There will be lots of options! Compare to 16o1o8.
WOD Notes:  Anyone that does not want to go overhead can do a 3 rep hang power clean and 3 rep hang clean max.  The hang muscle snatch today will serve as a continued warm up. Get reasonably heavy and then move to the hang power and hang snatch. Compare hang snatch to 160416. Compare hang power snatch to 160610.
WOD Notes: This is a benchmark WOD, and one of our “ICA Benchmarks” for June. Despite being 5 rounds, this workout can be completed in less than 15 minutes by the fastest athletes, and should be under 20 minutes for most. (Run fast!) We will have a 25 minute time cap. New members, and anyone with shoulder issues, should scale to back squats or front squats at approximately 50% of your 1 rep max.
WOD Notes: The hang power cleans should be unbroken through the entire workout. Pick a weight that is heavy but that you don’t have to think about for more than 5 seconds before you pick it up.
Complete 5 rounds of 40 seconds on, 20 seconds off at each of the following stations:
Clapping push ups
Walking lunges (45/25# plate)
Russian twists (45/25# plate)
WOD Notes: In this workout you will rotate station to station after each round. If you start on clapping push ups, after 1 minute you will be on lunges and another minute later you will be on RT. Then start back at the beginning and repeat for a total of 5 rounds. We will record total reps.
At the 5 and 10 minute marks, complete max burpees in a minute. We will record three numbers: total time to complete the workout, number of burpees in first minute, number of burpees in second minute.
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything youâd like, including making up a workout you missed from the past week:
Deadlift 6×3 (80%) then 3×8 Dimmel deads (30%)
“Fran” 21-15-9 thrusters and pull ups
AMRAP in 15 minutes of: 5 power cleans (75%), 7 burpee box jumps (24/20″), 9 toes to bar
Complete for time: 800m run, 21-15-9 squat clean and ring dip, 800m run
Find a 1 rep max of the following complex split jerk left, split jerk right then 200m farmer carry AHAP
Partner Interval AMRAP in 10 0f 5 C2B pull ups, 10 push ups, 15 wallballs (20/14# to 10/9′), then row (20/15 cal)
CFE Notes: Coach Kehl will be switching CrossFit Endurance to summer hour starting next week. Class will be held at 6:30 am starting Thursday, Jun 22.
WOD Notes:Â Â In the first AMRAP, athlete 1 performs one full round of C2B/pushups/WB, then rests while athlete 2 performs a round. The score is the total rounds and reps completed by the team. In the second AMRAP, athletes alternate rowing for calories (20 for men, 15 for women). Score is the total calories rowed by the team. In larger classes, some teams will reverse the order (row first).
WOD Notes: You can perform the splits in any order: left then right, or right then left. We recommend hitting your weaker side first. You can take this from a rack, or power clean it from the floor for some extra clean practice.
WOD Notes: This workout is a traditional 21-15-9 rep scheme, sandwiched by 800 meter runs. If the 21-15-9 looks familiar, it’s similar to “Elizabeth” (a CrossFit benchmark), but with lighter weight to keep you moving fast! The clean should not exceed 60% of your 1 rep max squat clean.
Schedule Notes: We will be closed on Tuesday, July 4. On Monday, July 3rd, we’ll have a modified schedule. Current plan is to offer classes at: 6:15am, 8:30am, 9:30am, 5:00pm, and 6:00pm. Let us know if you were hoping to attend class that day, but wouldn’t be able to make any of those class times.
WOD Notes: This is our first benchmark for June, following our new benchmark schedule (posted here). Compare to our Break in the Box event HERE or check out 151023. We’ll run two heats so everyone has a counter. Expect a tough warm up to get your body ready for this notoriously intense WOD!
