💥 Teen & Youth Strength & Speed: Summer Starts June 15!
Summer is almost here, and that means it’s time for one of our favorite ICA traditions – the summer Teen & Youth Program!
Our Teen Strength & Speed (ages 13–17) and Youth Strength & Speed (ages 8–12) programs are built to develop strength, explosive power, speed, coordination, and mobility in a safe, fun, and encouraging environment. Whether your child is brand‑new 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 we’re ready to help your kids have their strongest, fastest, fittest summer yet — and return to their fall sports fitter than they left.
Details
Dates: June 15 – August 14
Class Times: We offer a mix of evening and daytime classes to fit every schedule!
Youth Program (Ages 8 – 12)
Monday: 7:00 – 7:45 PM
Tuesday: 10:30 – 11:15 AM
Thursday: 10:30 – 11:15 AM
Teen Program (Ages 13 – 18)
Monday: 7:00 – 8:00 PM
Tuesday: 10:30 – 11:30 AM
Wednesday: 7:00 – 8:00 PM
Thursday: 10:30 – 11:30 AM — FREE SESSION! The Thursday Teen class does not count toward class totals. It’s available to all Phoenixville area Teens — no ICA membership required. For safety and liability, we require all participants to sign a waiver and register in advance. Contact John (info@ica-strong.com or 717-794-8226) for details.
Pricing:
1x/week (5 classes/month) – $88/month
2x/week (9 classes/month) – $131/month
3x/week (14 classes/month) – $165/month
Contact Us
Reach out to John at info@ica-strong.com or 717-794-8226 (text or call) with questions or to enroll!
WOD Notes: During the first minute, you will complete 10 strict pull ups. The second minute you will complete 5 zercher deadlifts , the third you’ll complete 20 tuck ups and so on for 20 minutes or 5 rounds. If you can’t complete the work in 1 minute, move to the next station. This is designed to be a lot of hard work that will start off with a slow pace and will gradually get more difficult to complete.
TRICA Notes: ICA is going to have a VERY unofficial triathlon on Sunday September 11 at 7:00 am. The event will consist of a ~200m swim (in a creek), 6 mile bike and 2 mile run. If anyone is concerned about swimming, feel free to make it a duathlon (bike/run). More details to come, post to comments if interested so I have an idea of a headcount.
WOD Notes: This is a heavy thruster workout. You should choose a weight that allows you to get through sets of 3 to 7 thrusters even when tired. Don’t let yourself fail a thruster. Keep them pretty!
Community Notes: There is going to be a charity golf tournament at Gilbertsville Golf Club on Sept 24th. The tournament is to benefit Mark Filchner’s niece and nephew who lost their father to sudden illness 2 years ago. Anyone interested in golfing for a good cause can check HERE for more information or talk to Filchner directly.
WOD Notes: Make sure to come in for this ICA tradition! You are guaranteed to see this come up again and it is a great benchmark for you conditioning and mental toughness. Scaling options will include 100 or 150 burpees. There will be a 25 minute time cap on this WOD. Compare to 150711 and 140716 and 130522 and 111129.
Community Notes: Happy Birthday to Coach Zoo and James!!
WOD Notes: A barbell complex is a series of movements performed without dropping the bar. Today is a snatch immediately into a hang snatch without dropping the bar.
20 weighted step ups (20/16″ same weight as farmer carry)
20 push ups (advanced: ring push ups)
WOD Notes: This workout is supposed to be done slow and steady which should accommodate the sweltering heat. Choose a weight for the farmer carry that you will only have to put down one or two times during the first carry. Dumbbells or Kettlebells may be used. If using KBs, go a little heavier. It might be a good idea to bring a small towel or rag you can douse with our ice water for after (or during) the workout.
Community Notes: Joe S. is organizing an ICA volunteering day through Habitat for Humanity on Aug 27 from 8:30 am to 3:30 pm! Details on how to sign up below per Habitat for Humanity:
Once on the site click “Team Build Days” and then find your TEAM Iron Cross Athletics!
After you have found your team, find the CORRECT shift (DATE/TIME) and click the checkbox.
Next you can scroll to the bottom to enter your information and be sure to complete the DIGITAL SIGNATURE for the “DISCLAIMER” – LIABILITY WAIVER at the bottom!
WOD Notes: This is a very high skill chipper consisting of some of our favorite movements in the gym! The scale for pistols will be going to a box as a target and the scale for muscle ups will be 3x push ups. Compare to 150827.
WOD Notes: Today is designed to be a light and fast recovery day after 31 Heroes. Go so fast!
Event Notes: Thanks to Linette Kielinski, WODtographer, for the above photo and 1,884 other amazing shots from the day! You can check out her 31 Heroes gallery HERE.
Thanks to everyone for an awesome day. We are closed Sunday for rest, recovery, and gym cleaning! The 31 Heroes fundraiser was a huge success. We’ve raised just over $7000! There is still time left to donate online or at the box for anyone who missed the chance.
Congrats to the top teams:
Men’s Rx – CrossFit Rage (Eric Hill, Dan Juchniewicz, Colby stein, Kurt Stein)
Women’s Rx – ICA (Nikki, Jenn, Jen Weilgus, Tanya)
Community Notes: Happy Belated Birthday to Jen N and Mohyeed and Happy Non-belated to Missy!
The day is finally here!!! Join as we celebrate 5 years of fitness and fun with the BEST CrossFit community around. HAPPY BIRTHDAY I.C.A.!!!
“31 Heroes”
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
Thrusters
Rope climbs
Box jumps
WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 6 reps counts as 1 rope climb.
Wheatland Street will be closed between the two gated parking lot entrances for our building. Please pull into the gated area and park in any of the lots – there are several behind/next to the building. We’ll have signs directing you! Walk around the outside of the building – rather than through it – to get to our entrance, in the closed off part of the street.
Heats
Teams and heat assignments are available HERE. We encourage all athletes to arrive at 8:00am for opening announcements and to cheer for the early heats! At a minimum please show up 30 minutes before your heat time to warm up and get ready.
Food / Party!
Bring your folding chairs, coolers, and canopies/tents to create a “tent city” on Wheatland Street! The road will be shut down in front of the gym so we can run – and party – uninterrupted!
We’ll have water and snacks available throughout the morning. Pizza and Uncle B’s BBQ will show up around noon! Please bring any food, dessert, or beverages you want to share… especially cold, adult beverages!
Vendors
Schuylkill Valley Sports will be on site selling apparel (20% off!) and shoes. Dr. Jon Herting (PT from The Training Room) will be available to work with athletes from 8:00am to 12:00pm. If you’ve got any aches or pains this is a great chance to pick the brain of a very knowledgable PT!
Keep in Mind
Please note this is a fundraiser, not a competition. There are no judges, and the “prize” for the top team is just bragging rights. The focus of the day is honoring the 31 Heroes, raising funds in their memory, having fun, building camaraderie, and celebrating 5 years of ICA!!!
31 Heroes Note: Dr. Jon Herting will be working on athletes from 8:00 am to noon tomorrow. If you’ve got any aches or pains this is a great chance to pick the brain of a very knowledgable PT!
WOD Notes: The DB power snatches are 21-15-9 total, not each hand. Go fast!
Event Notes: Schuylkill Valley Sports (Coventry Mall location) will be on site this weekend selling some CrossFit apparel, shoes, and accessories. If you want to pre-order Nanos ($100) or Nike Metcons ($110), SVS can ensure they have your size and color set aside for you. Below are the men’s and women’s shoes. Email Loretta at lorettap@svsports.com with your order!
31 Heroes teams and heats have been finalized and are available atthis link!
A few notes:
We moved all heats up 20 minutes! Opening remarks are at 8:15, Heat 1 is at 8:40, and Heat 6 is at 12:00.
We had several requests for specific heat times, and we believe we accommodated all requests. If your heat time does not work for you, please let us know ASAP (email us at ironcrossathletics@gmail.com). We will do our best to find a team to switch with you, but we can’t promise…
We will have a Kids WOD at 7:30am, designed for kids ages 5-10. Each athlete must have an adult with them to serve as their coach/counter/judge.
Rest 2 minutes and repeat for a total of 6 rounds.
WOD Notes: Racks will be used for back squats today which means you will be in groups ranging from 1 to 3 people. Groups of 3 will have to work as well oiled machines to ensure the right weights end up on the bar for each person. Box jumps may be performed dynamic. You can jump off the top of the box immediately after landing as long as you hit full extension of the hips and knees somewhere on or above the box.
31 Heroes Notes: Saturday July 30 is the last day to sign up for our 31 Heroes event! Register through Wellness Living to guarantee your spot. We’ll start putting together teams and heat times on Sunday and will post them mid-week. We are still the #1 fundraising team, but team #2 is closing the gap! If you haven’t already donated, please considering contributing to our team here!
Marissa, Ceil and Patrick Z flipping the big tire!
Complete 21-18-15-12-9-6-3 reps for time of:
goblet squats (53/35#)
2x butterfly abmat sit ups
WOD Notes: Today will be hot. If you think working out in a 100+ degree gym might be a bad idea, stay home and knock out the same workout above but with 2x air squats instead of goblet squats. Be careful, be smart!
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 must tap the floor and repeat for a total of SEVEN consecutive bear complexes. A few ground rules:
You MAY NOT rest the bar on the floor until you complete all 7 times through the sequence. However, you can rest the bar anywhere on your body.
You ARE allowed to combine the front squat -> push press into a thruster. (Same for the back squat -> push press.)
You may NOT combine the power clean -> front squat.
Reminder: Dr. Jon Herting (physical therapist) will be in Saturday during gym hours to work on aches and pains for athletes. He does take insurance and appointments are still available for this Saturday! Call 484-800-8186.
WOD Notes: We intentionally did not write out the workout. If you have any tendencies toward cherry picking, don’t look it up. Just come in! Compare to 140321.
Back Squat 1-1-1-1-1-1 (5 second pause at bottom of the squat)
Then
Complete 3 rounds for time of:
15 jumping squats
15 push ups
WOD Notes: For the back squat, use a partner and a clock to measure the 5 seconds once motion has stopped at the bottom of the squat. The short metcon at the end is meant to be a burner. Go as fast as humanly possible!
Schedule Notes: Dr. Jon Herting will be in this Saturday during gym hours to work on athletes in the realm of physical therapy. If you’d like to see him, be sure to set up an appointment by calling 484 800 8186.
Community Notes: Happy Birthday Anthony M. and J$$!
WOD Notes: The plank should be performed with palms flat on the ground, forearms parallel, and hips in line with shoulders. When you deviate from this position, the hold time stops. Compare to CFFB on 160714.
Community Notes: Happy Birthday to Pat B and Daniel S!
Event Notes: CrossFit APEX is holding their 3rd annual Burden March. The event consists of a 4 person team swim and then carrying heavy objects approximately two miles. ICA is already sending one team! For more information, click here.
Event Notes: 31 Heroes is just over 3 weeks away! Official registration is through Wellness Living, but we also need athletes to add your name under your preferred level on the gym door. For full details on the event see our event webpage. If you know of anyone who would like to attend as a vendor, please share our event information and have them contact us!
AMRAP in 3 minutes at each of the following stations:
rope climbs
tire flips
box jumps (32/24″)
pistols
keg/stone to shoulder
Rest 1 minute after each station.
WOD Notes: Just a heads up that the tire flips and keg/stone work are wrecking balls on the posterior chain. The beauty is that this is an AMRAP so if you start feeling your back get a little sore 2 minutes into either of those stations you can just hang out until its over. Then crush the rest. Don’t forget your high socks for rope climbs!
Big hats off to Duris who climbed Mt. Chipocalcui this weekend (20,846ft). He was the first climber of the season to reach the summit and the only one of his group to successfully make the top. ICA Strong!
Overhead Squat 5-5-5-5-5
Then
As many consecutive repetitions as possible (hence forth known as AMCRAP):
Join Coach Tanya between 8-10am for Open Gym! This is a great chance to knock off one (or more) of your 2016 goals, or pick a hero workout to complete. See the full list of hero WODs on the CrossFit.com FAQ page, here.
Complete 6 rounds for max reps of 40 seconds on, 20 seconds off:
thrusters (115/75#)
pull ups
6×20 yd shuttle run
WOD Notes: During the minute of shuttle runs, you will complete the 6 runs and then rest the remainder of the minute. We will record total pull ups and total thrusters.
Reminder: Gymnastics day is tomorrow from 9:30 to 10:30! Sign up in Wellness Living if you plan to attend. Cost is $15 at the door.
Teams of 4 AMRAP in 23 minutes of: 200m run, wallballs, box jumps, rest
Complete a round every 2 minutes for a total of 14 minutes of: 4 clean and jerks (205/125#), 5 c2b pull ups, 6 lateral slam balls (40/30#) Push Press 1-1-1-1-1-1 then 10 rope climbs NFT
Complete for time: 30 burpees, 30 back squats (135/95#), 20 burpees, 20 front squats (135/95#), 10 burpees, 10 OHS (135/95#)
Complete for time: 1000m row, 100 double unders, 1 mile run
CFE Notes: Coach Kehl is running CFE tomorrow morning at 7:00 am. Check the comments to see the WOD!
Gymnastics Day Update: This Saturday Jenny is opening up a gymnastics gym in Collegeville for ICAers to play in. Cost is $15 at the door. Children 10 and up (accompanied by an adult) are welcome to join in!
WOD Notes: Don’t you cherrypick. Don’t you even do it!
Schedule Notes:
Dr Jon Herting is coming to ICA this Saturday to offer physical therapy services to anyone interested. Please call 484-800-8186 if you’d like to make an appointment.
Jenny is a coach at a gymnastics gym in Collegeville and has gotten access to the gym for ICAers from 9:30 to 10:30 am this Saturday. Sign up in Wellness Living if you plan to attend. Cost is $15 dollars at the door.
WOD Notes: This is designed to be a fast workout. The weight for each type of squat should be something that you could do unbroken if it weren’t sandwiched between so many burpees. If you can’t overhead squat, you will perform 20 front squats again. If you can’t get the bar on to your back and there are no racks available, the round of 30 will also be front squats!
Schedule Notes: Dr. Jon Herting will be holding hours in the back room at ICA this Saturday, Jul 2 during gym hours. He is a physical therapist with a working knowledge of weightlifting and CrossFit in general which can be a huge help if you are struggling with any nagging pains. If you are interested in seeing him, call 484-800-8186 to set up an appointment.
Fourth of July Notes: Regular classes have been cancelled for Monday, July 4th. In their place we will have an open gym session from 8:00 to 10:00 am. You can come in to work on anything you like!
WOD Notes: Today is a great opportunity to work toward a challenging version of a rope climb. Either work toward your first climb to the ceiling, legless climb, or L-sit climb. Compare push press to 151026.
Big hats off to Jen C. for getting her first muscle up in 3 years and to Chad (Erik’s son-in-law) who hit his first muscle up ever!
Teams of 4 AMRAP in 23:
200m run
wallballs (20/14# to 10/9′)
box jumps (24/20″)
rest
WOD Notes: This workout will run in a similar style to 31 heroes. Each athlete will be at a station, 1 runner, 1 wallballer, 1 jumper and 1 rester. The wallballer and jumper will accumulate as many reps as possible while the runner runs 200m. When the runner returns, everyone will rotate in the order above. Score is total reps of wallballs, box jumps and runs. The rest station was purposely placed before the run so that you can really sprint the 200. Go all out!
Schedule Notes: Jenny (ICAer) works as a coach at a gymnastics gym in Collegeville and has gotten us access to the gym on Saturday, Jul 2 from 9:30 to 10:30 am. She will lead a brief warm up and then work on some handstand skills for the first half of the hour. The second half is a chance to play with some gymnastics equipment and fall on soft floors. Cost is $15 at the door and we are limited to the first 10 people to sign up in Wellness Living.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Partner Interval 14 rounds for time of: 10 DB snatches (75/55#), 10 yd bear sliders, 10 box jumps, 10 yd bear sliders
Front Squat 5-5-5-5-5 then 3×5 stone squats
AMRAP in 10 minutes of: 6 burpees w/ vertical jump, 6 deadlifts (AHAP), 50 yd DB farmer carries
Complete 3 rounds for time of 35 double unders, 25 thrusters (95/65#), 15 pull ups
Complete 2 rounds for time of 15 power cleans (205/125#), 800m run
Sumo Deadlift 5-5-5-5-5 then bent over barbell row (30% 5RM)
CFE Notes: The CFE summer schedule has started and class will be held at 7:00 am tomorrow. The change is reflected in Wellness Living.
Schedule Notes: Dr. Jon Herting will be holding hours at ICA on July 2. Jon is a physical therapist as well as a certified Olympic lifting and CrossFit coach. Contact his office at 484-800-8186 to set up an appointment.
Community Note 2: Tina and Ron’s son, Alex, is running a food drive through the end of July. For those who don’t already know, this drive has a neat back story. Last year Alex noticed a boy in his school wasn’t bringing in snack. He began to question what happens to kids if their parents don’t have enough money for food. Alex asked if he could bring in two snacks each day so he could share with the boy. He turned that into wanting to help others that were in the same situation as his friend, and he collected 300+ items for St Peter’s food pantry. This year Alex has a goal of raising 1000+ items. He is collecting food and cash donations. Anyone interested in contributing can drop off at the collection box at ICA. For more information, check out Alex’s flyer, here.
WOD Notes: For Burpee with Vertical Jump and touch, test your max height before the workout and attempt to replicate throughout. For Deadlift and Farmer’s Carry, go as heavy as possible. (Deadlift should be around 70% of your 1RM.) Compare to CFFB WOD 160614.
WOD Notes: The scale for power snatches will be either DB cleans or barbell cleans. Don’t drop a DB, or else….
Schedule Notes: Dr. Jon Herting will be offering his physical therapy services on Saturday, July 2 during normal class hours. Call to set up an appointment!
Schedule Notes: Tomorrow is the last afternoon CFE for the summer. Starting next week, CFE with Coach Kehl will be moved to 7:00 am on Thursdays. Check the blog to see the workout!
WOD Notes: This is a gymnastics strength based metcon. The goal is to move through with beautiful form and gain some serious strength and work capacity from this workout. The scale for pistols will be weighted step ups or goblet squats.
WOD Notes: There will be a 20 minute cap on this workout. To scale the double unders appropriately, you should choose a number of reps that will take between 1 and 3 minutes for round 1. A row or burpees would also both be fair substitutions. Go fast!
WOD Notes: It is crucial to scale the pull ups and evil wheels in this workout to protect your shoulders. If you are doing banded or strict pull ups, you should be shooting for 50. If you don’t love evil wheels, 50 or 75 would be a good option. Everyone does 100 slam balls! You may break up the work any way you like. Compare to CFFB on 160531.
Community Notes: Happy Birthday to Garrett and Tyson!!
WOD Notes: The goal on the first AMRAP is to complete the T2B unbroken. If you can’t do 10 in a row, scale back the reps. For anyone who can’t complete toes to bar, the scale will be 2x double leg mountain climbers. In large classes, half the class will start on thruster/T2B and the other half will start on burpee/rope climb.
Meat Notes: Anyone interested in ordering meat has until tomorrow (Tuesday) at 8:00 pm to fill out this form!
For the 6th year in a row, we’ll host the 31 Heroes WOD in honor of the 30 Americans and one military K9 who lost their lives on August 6, 2011, when their CH-47 Chinook helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. After a tough morning of working out, we’ll enjoy an afternoon of fun and festivities! Join us for roast pig, pizza, and much more. We hope to have a rep from Schuylkill Valley Sports on site selling Reebok CrossFit gear and hopefully a few other vendors as well. It’s an all day party that you don’t want to miss!
Fundraising / Donations
Last year we were the 3rd highest earning affiliate in the world, and this year we want to do even better! You can fundraise for ICA by contributing directly to our team (HERE) or by signing up as in individual fundraiser (HERE) – remember to join team Iron Cross Athletics! If you sign up as an individual fundraiser and raise $75, you will get a 31 Heroes Project t-shirt.
Please note you are NOT required to make a donation online in order to workout and celebrate with us on August 6th. You can make a donation at the door, or not make one at all.
The WOD
At ICA, we modify the 31 Heroes workout to accommodate teams of 4. There are 4 levels to choose from, and all team members must do the same level.
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
Thrusters
Rope climbs
Box jumps
WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 6 reps counts as 1 rope climb.
All participants must register for this event through Wellness Living under the Event tab, or follow this link HERE. Registration is free but important for us to keep an accurate head count.
Please establish your 4-person teams in advance of the event. For ICA members, we’ll have sign up sheets on the door where you can list your team or sign up as a free agent. For non-ICA members, please email us your team roster and Level (1, 2, 3 or 4) at least one week before the event.
Kids WOD
We’ll kick off the day with an ICA Kids version of this WOD for kids ages 5-10. Each child needs to have an adult with them to serve as their coach/counter/judge. Additional details TBA.
Schedule
Welcoming remarks are at 8:30am. (Arrive early to warm up and cheer on the kids, who will WOD from 8:00-8:30!) Heats are at 9:00, 9:40, 10:20, and 11:00, and 11:40. We’ll add additional heats as/if needed. The party starts at noon!
Other Details
Family and friends are welcome to join us! If they want to spectate and celebrate we don’t need to know in advance, but if your guest wants to participate please ensure they register using the above link. Anyone brand new to CrossFit will default to Level 4.
We’ll provide roast pig, pizza, some snacks, and water. Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages!!)
Thanks to Coach Dave who has arranged for the complete closure of Wheatland Street in front of the gym. Bring your canopies and folding chairs to create a “tent city” outside the box!
Although we award bragging rights to the top men’s and women’s Rx teams, please note this is a fundraiser, not a competition. The focus of the day is honoring the 31 heroes, building camaraderie, and celebrating 5 years of ICA!!!
Steve showing off some sweet tan lines during Murph!
Rack Pull off 3″ 5-5-5-5-5
Then
50 banded good mornings NFT
Meat Notes: Just a reminder that you have until Tuesday night at 8:00 to place your order for pork, beef or chicken. You can order by filling out the spreadsheet here.
A couple pictures of the farm via Rineer Family Farms facebook page.
It’s time for another ICA meat order! Some of you may not know that we have a good relationship with a small family run farm in rural Lancaster called Rineer Family Farms. Three to five times a year we place an order through Daryl (the farmer) for beef, chicken and pork. Usually 2 weeks to a month later, it is delivered to the gym packaged and frozen. The delay is because when we order the meat, the animals are still walking around a field living it up. This means we get fresh high quality meat at prices far lower than equivalent meat bought at the grocery store. In addition to that we get to support a small farmer doing what he loves!
Beef: 1/8th cow is about 50# with about half ground beef, half steaks/roasts etc = $395
Pork: 1/2 hog is about 60# with sausage, hams, ground pork, loins and bacon = $350
Chicken: about 40# of chicken with a few whole chickens, some breasts, wings, thighs and usually a smoked chicken (delicious) = $195
If you are interested, you can fill out your info here. Please have your order in by Tuesday, June 7 at 8:00 pm.
Reminder: Physical Therapist Jon Herting will be at the gym tomorrow (Saturday) during gym hours to work on athletes. If you are interested, call 484-800-8186 to make an appointment.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
EMOM for 10 minutes of 25 double unders, 5Rt KB snatch, 5Lt KB snatch (70/53#)
1 rep max of the complex: clean, hang clean, split jerk, split jerk then 2 rounds of 1 min on, 1 min off partner leg tosses
Complete 5 rounds for time of 9 ring rows, 7 deadlifts (315/205#), 5 box jumps (30/24″)
“Murph” run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile
Complete 25 reps of each NFT: Russian twists (45/25#), strict t2b, tuck ups, OH walking lunges (45/25#), sit ups, Turkish get ups (35/20#), toe touches, wallballs (40/30# to 10/8′)
Shoulder Press 1-1-1-1-1-1 then 50 yd HS walk
Reminder: Physical Therapist Jon Herting will be in this Saturday from 7:30 to 10:30 am to work on athletes. If interested, call 484-800-8186.
CFE Notes: Coach Kehl will be running CrossFit Endurance tomorrow at 4:30. Sign up in Wellness Living if you plan to attend.
WOD Notes: The handstand portion of today is simply designed to get you comfortable being upside down. You can perform handstand holds on the wall, work toward a headstand in the rings, or practice kicking to a handstand on the mats. Just get better at being upside down!
Reminder: Physical Therapist Jon Herting is holding hours at ICA this Saturday from 7:30 to 10:30. If you are interested in making an appointment with him you can call him at 484-800-8186.
WOD Notes: Todays workout is a core buster. It is not for time to ensure you make the movements perfect. Come on in and sweat out the weekend or just get moving again after Murph!
Schedule Notes: PT Jon Herting will be holding hours at ICA this Saturday, June 4th from 7:30 to 10:30 am. He has worked wonders with ICAers in the past and can give some pretty good insights into improving your movements and getting rid of pain. He does accept insurance and you can make an appointment with him by calling 484-800-8186.
This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.
WOD Notes:
This workout calls for a 20# weight vest for guys and 10# for girls. We have a limited number of weight vests available so they will be first come first serve.
You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (Most people do 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
If you plan to do full Murph, it usually takes about an hour.
Due to limited space on the pull up rig, we encourage ring rows as a sub for pull ups.
A great scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes.
As a new option, you could also tackle this workout with a partner. Both partners run a mile together to start and end the workout but break up the pull ups, push ups and squats any way you like with your partner.
Schedule Notes: We’ll have the gym open by 7:30am. Heats kick off every 30 minutes from 8-10am. Please show up at least 15 minutes before your heat to get warmed up.
WOD Notes: If you know high rep deadlifts cause problems for you, scale the reps back to 3 or 5 a round and increase the number of box jumps to 7 or 9. Compare to CFFB on 160527.
2 rounds of 1 minute on, 1 minute off partner leg tosses
WOD Notes: A barbell complex is a series of movements to be performed without dropping the bar. Today the goal is to work toward a heavy set of cleans and jerks. If there is a specific reason for why you throw one leg forward on the jerk (mobility issues or something similar) then you can perform two identical jerks. Otherwise we are switching your feet to develop more coordination.
WOD Notes: EMOM stands for every minute on the minute. This means when the workout starts you will attempt to complete one round. Any time left in that minute is rest time. If you get to a point where you cannot complete a round in the minute you will continue for the rest of the 10 minutes as an AMRAP. Anyone who struggles with the form on a KB snatch (banging wrists) can use a dumbbell and will start from the hang position. Anyone not going overhead can either complete KB cleans or barbell hang power cleans.
WOD Notes: There are several ways to approach this workout. If you want to work on brute strength, use strict HSPU and really use the run to get your heart rate elevated. If you want to work on the skill of kipping HSPU, feel free to do so and use the run to get your heart rate elevated. Either way, kill the run! HSPU can be scaled to push ups and regardless of your version, they should be done in less than 3 minutes.
Travel Notes: Bridge Street is being paved today and tomorrow between Main and Starr. If you are coming from that direction it may be worth finding a different route.
All normal classes are cancelled in support of today’s event. Even if you are not competing, we encourage you to come on out, cheer, help us judge, and enjoy a fun morning with the rest of the ICA community. (And if you really need to WOD, consider a 5k row or 5k run… rowers are available first come first serve.) We can’t wait to see who will be crowned in 2016! Get jacked up!
WOD Notes: For anyone not in the “Battle for the Iron Phoenix”, this is a great workout to work on explosive power and really put in some heavy work. For anyone in the competition, this is an awesome workout to dial back the weight a little bit and just get in some form squats to get your body moving well and sled drags to loosen up your hips and back. Either way, come on in and work hard!
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