New Rates – effective June 1

Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, equipment, and coaching expertise. We implement a once-per-year rate increase to help us offset inflation, pay our coaches fairly and competitively for the amazing work they do, and ensure we continue to deliver a top-notch experience for you and future ICA athletes.

Our 2024 rates will go into effect on June 1 and reflect a ~3% increase over 2023 rates:

Adult Monthly Memberships

  • Unlimited Membership – $196
  • Standard Membership (14 classes/month) – $165
  • 2x/week (9 classes/month) – $131 (available to athletes with 6 months+ at ICA)

Teen & Youth Monthly Memberships

  • Unlimited Membership – $196
  • 2x/week – $131
  • 1x/week – $88

Personal Training 

  • 1 hour – $88
  • 30 min – $52

Nutrition Services (refer to Other Services webpage for details on each phase)

  • Phase 1 – $263/month
  • Phase 2 – $175/month
  • Phase 3 – $88/month

Drop-in Rates

  • Current member drop-in – $17
  • Non-member drop-in – $22

These rates reflect a ~3% increase over 2023 rates.  Please reach out to us with any questions or concerns. Thank you!

Daily WOD – Dec 26, 2015

At home WOD:

  • 10 x 100m sprint

WOD Notes: This is a great at-home WOD, but be sure to warm up before hitting your first sprint! Estimate your 100m route, then run it at 70%, 80%, and 90% before your first real sprint. Start a sprint every minute.

Daily WOD – Dec 25, 2015

Paul Ritchie recovering from the second groin shot during dodgeball!
Paul Ritchie recovering from the second groin shot during dodgeball.  Merry Christmas!

EMOM to failure of:

  • 9 burpees (beginner)
  • 12 burpees (intermediate)
  • 15 burpees (advanced)

WOD Notes:  Every minute on the minute complete your set of burpees.  At the start of the next minute, complete the same number of burpees.  Continue doing so until you cannot complete the burpees in the minute.  Post total burpees completed (as well as what your set was) to comments!

Daily WOD – Dec 24, 2015

Tom S. and Dave trying to dodge!
Tom S. and Dave trying to dodge!

At home WOD:

Complete 5 rounds for time of:

  • 25 sit ups
  • 20 jumping squats
  • 15 push ups
  • 10 mountain climbers (20 each leg)
  • 5 inverted burpees (rolling sit up to handstand hold)

WOD Notes:  Try to knock out this workout some time today and post time to comments.  Coach Kehl is running one CFE class this morning at 8:00.  It is currently full so please pull your name out if you can’t attend!

Daily WOD – Dec 23, 2015

Dan E
Dan E’s legendary neck vein!

Competition Bench Press 1-1-1-1-1-1-1

Then

50 floor presses (50% 1RM)

WOD Notes:  The purpose of today’s workout is to give people an idea of what you can lift in the upcoming ICA power meet.  A competition bench press means that you pause briefly with the bar on your chest to make sure that there is no bounce off your chest.  It typically drops your max weight by up to 10%.  This is the standard to which you’ll be held in the meet!

Daily WOD – Dec 22, 2015

Missy hitting a heavy squat!
Missy hitting a heavy squat!

“3 Little Girls”

  • “Little Karen” – 75 wallballs for time (20/14# to 10/9′)
  • “Little DB Izzy” – 30 DB power snatches for time (70/50#, alternating hands)
  • “Little Helen” – 1 rounds of 400m run, 21 KB swings (53/35#), 12 pull ups

WOD Notes: There will be a rest between each station.  We will set off a new workout every 9 minutes with a 6 minute cap on each workout, guaranteeing at least 3 minutes of rest.

Daily WOD – Dec 21, 2015

Duris knocking out push ups in front of little Isabella!
Duris knocking out push ups in front of his little Isabella!

Complete 10 rounds for time of:

  • 10 deadlifts (185/115#)
  • 3 muscle ups

WOD Notes:  The sub for muscle ups today will be 6 shoot thrus.  Anytime you perform 100 deadlifts in a workout you need to be sure you are using glutes and hamstrings as the primary movers.  If you feel something in your back early on, change the movement so there is zero pain.  Consider switching to sumo or lifting off a platform to make sure your spine remains neutral right out of the gates.  There will be a 20 minute cap on this workout.

Football WOD – Dec 20, 2015

IMG_2351

Welcome Tobin (orange) and Nicole (grey) who both took on the 12 days of Christmas as their first ICA class!  Photobomb credits to Tom S. and Ron!
Welcome Tobin (orange) and Nicole (grey) who both took on the 12 days of Christmas as their first ICA class! Photobomb credits to Tom S. and Ron!

Complete 6 rounds for time of the complex:

  • 5 hang power cleans (185/115#)
  • 7 front squats (185/115#)
  • 3 push jerks (185/115#)

The above complex must be done unbroken.  For every drop mid set, complete a 10 burpee reward after the 6 rounds are done.  Score is total time to complete 6 rounds plus any burpees collected.

WOD Notes:  Posted on CFFB on 151218.

Daily WOD – Dec 19, 2015

“ICA’s 12 Days of Christmas”

  • Day 1 = 1 run (200m)
  • Day 2 = 2 deadlifts (225/155#)
  • Day 3 = 3 box jumps (30/24″)
  • Day 4 = 4 push ups (clapping for guys)
  • Day 5 = 5 second L-sit hold
  • Day 6 = 6 wall ball (20/14″ to 10′)
  • Day 7 = 7 kettlebell swings (53/35#)
  • Day 8 = 8 kettlebell SDHP (53/35#)
  • Day 9 = 9 burpees
  • Day 10 = 10 walking lunge (5R/5L)
  • Day 11 = 11 knees to elbow
  • Day 12 = 12 keg to overhead (105/75#)
WOD Notes: You do the workout like you sing the song. Round 1 you do Day 1 (run 200m). Round 2 is Day 2  (2 deadlifts) + Day 1 (run 200m). Round 3 is Day 3 + Day 2 + Day 1…. Round 12 is Day 12 all the way down to Day 1. Compare to 141220.
Warm Up:  There will be no coach-led warm up tomorrow. Athletes are responsible for showing  up 20-30 minutes before your scheduled heat to get warmed up, decide on scales, and practice the movements.  We’ll be opening the gym around 6:45/7:00am.
Scaling Options: This is a long WOD, so don’t be afraid to scale! One option is to only do the even numbered rounds. Meaning, only ever start on an even number, but once you start the round you do all the movements above it. If you are a newer athlete please ensure you ask questions of the coaches and more experienced athletes! We are all here to help!
WOD Notes:  Happy 21st Birthday Chloe!!  You can now enjoy your first beer!

Make Up Day – Dec 17, 2015

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Power Clean 8×2 (80%) then 3x8R/8L DB muscle snatch
  2. Teams of 4 complete 5k run, pull ups and box jumps.
  3. Complete 5 rounds for time of 5 power snatches (135/85#), 10 KB step ups (53/35#), 15 push ups
  4. EMOM for 12 minutes of 30 double unders, 5 front squats (135/95#)
  5. Banded bench press (30% 1RM) 9×3 immediately into max consecutive reps at 50% 1RM then 5×5 bent over rows
  6. “Cindy” AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats

Reminder:  There will be a CrossFit Endurance class with Coach Kehl tomorrow at 4:30. Sign up if you plan to attend!

Community Notes:  Happy Birthday Mike C!

Daily WOD – Dec 16, 2015

Welcome El!
Welcome El!

“Cindy”

AMRAP in 20 minutes of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD Notes:  Usually the limiting factor in Cindy is the push up or pull up portion.  Feel free to change the rep scheme slightly to keep moving fast.  The goal should be to complete at least 10 rounds and we can modify the rep scheme t(3,6,9 or 4,8,12) to accomplish that goal.  Compare to 140107.

Daily WOD – Dec 15, 2015

Welcome Anthony!!
Welcome Anthony!!

Banded Bench Press 9×3 (30 to 40% 1RM)

Immediately after your group is done 9×3, load the bar to 50% 1RM and complete max consecutive reps

Then

5×5 barbell row (50% 1RM bench press)

WOD Notes:  The banded bench press today is designed to be done very fast (bar speed) as well as in a short time.  A group of 4 should have 9 sets done in around 12 minutes.  As fast as you can possibly swap out weights, start benching.  The bands are deceptively difficult, moreso than on deads and squats so plan to go light and fast!

Daily WOD – Dec 14, 2015

So many Kettlebellers!
So many kettlebellers!

EMOM for 12 minutes of:

  • 30 double unders
  • 5 front squats (135/95#)

WOD Notes:  EMOM stands for every minute on the minute which means you’ll have one minute to complete the two movements.  If you finish before the minute is up, you get to rest.  If you do not successfully complete the reps in one minute, continue on AMRAP style for the rest of the 12 minutes.  Anyone who can’t double under will do 20 lateral jumps over the bar.

12 days Notes: This Saturday is our annual 12 Days of Christmas WOD! For those who are new to ICA, click HERE to see a description of the workout in last year’s post. Please note that the heat time you sign up for in MindBody is when you start the workout; you should show up at least 20-30 minutes earlier to get warmed up.

Community Notes:  Happy Birthday Joanna!!

Make Up Day – Dec 10, 2015

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Complete for time: 800m run, 30 clean and jerks (70% 1RM), 800m run
  2. Bench Press 10-8-6-4-2 then 30 strict pull ups NFT
  3. AMRAP in 10 minutes of 3 power clean, 5 pull ups, 10 push ups, 15 squats
  4. Back Squat 2-2-2-2-2 then 3x5R/5L walking lunges (50%)
  5. Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9′), 20 KB swings (53/35#), 10 burpees
  6. Complete 15-3 thrusters (115/75#) with 1-5 rope climbs.

Reminder:  CrossFit Endurance is on at 4:30 with coach Kehl today!

Daily WOD – Dec 9, 2015

Complete for time:

  • 15 thrusters (115/75#)
  • 1 rope climb
  • 12 thrusters (115/75#)
  • 2 rope climbs
  • 9 thrusters (115/75#)
  • 3 rope climbs
  • 6 thrusters (115/75#)
  • 4 rope climbs
  • 3  thrusters (115/75#)
  • 5 rope climbs

WOD Notes:  WOD Notes: Remember your pants or long socks! There will be a 20 minute cap on this workout. Scale rope climb sets to either 1-2-3-2-1 rope climbs or 4 pullups per rope climb.  Compare to 121015.  Check out the pic on the compare to, quite timely!

Daily WOD – Dec 8, 2015

Complete 5 rounds for time of:

  • 20 wallballs (20/14# to 10/9′)
  • 20 KB swings (53/35#)
  • 10 burpees

WOD Notes:  We’ve got another medium length metcon today!  The goal should be to complete this in less than 15 minutes with a 22 minute cap.  I think the first round can be done in less than 90 seconds, who will prove me right?!

Daily WOD – Dec 7, 2015

Thanks to everyone who donated toward the Adopt-a-Families this year. We managed to cross off everything on their wishlist and give a great deal of giftcards as well!
2015 Adopt-a-Family gifts

Back Squat 2-2-2-2-2

Then

3x5R/5L Weighted walking lunges (50% 2RM back squat)

WOD Notes:  Today is a training max day.  You should increase weight each set of back squats starting around 80% of your max and working toward a training max.  A training max means you can safely move the weight and there is virtually no fear of failing the lift.  This is different than a competition max during which you are pushing the limits of failure.  Compare to 131217.

Community Notes:  Thanks to everyone who contributed to the two Adopted Families this year.  We managed to get everything off the kids’ wish lists plus we raised an additional 1,200 dollars!!!  The additional funds were used to purchase gift cards which will be distributed to ICA’s families as well as seven other families chosen by the Kelly Anne Dolan Memorial Fund Adopt-a Family Program!

Football WOD – Dec 6, 2015

AMRAP in 10 minutes of:

  • 3 power cleans (60% 1 RM)
  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD Notes: Compare to CFFB WOD 151130.

Other Notes: Class and waitlist are full as of the time of this post. PLEASE be kind to your fellow ICAers and remove your name asap if you do not plan to attend. We will post the final class list to comments in the morning. We have seen a number of athletes signing up and not showing up, which shuts other athletes out of class who really want to attend. Thank you for your consideration.

Daily WOD – Dec 5, 2015

Melissa P climbing the rope for the fist time!
Melissa P climbing the rope for the fist time!

Black Out Day

WOD Notes:  Come on in to find out the workout!  This is a lifting day and will be easy to complete at 7:30 open gym if you cant get into a class.  Please remove your name by 7:00 am if you cannot attend but are signed up.

Reminder:  All gifts, money, gift cards etc. for our adopt a families is due tomorrow!  We’ll be at the gym until 11:00 am and after that you can swing by our house to drop them off.

Daily WOD – Dec 4, 2015

Congratulations to Coach Kehl and his wife Rachael on the birth of Fiona Lynn on 12/3!
Congratulations to Coach Kehl and his wife Rachael on the birth of Fiona Lynn on 12/3!

Complete for time:

  • 800m run
  • 30 power clean and jerks (70% 1RM)
  • 800m run

WOD Notes:  This workout is designed to be in the 15 minute range.  The first run should be fast and you should be using a weight that you will need to drop every rep.  Try not to spend more than 8 minutes on the clean and jerks.  We can scale to power cleans for anyone who will be limited by shoulder issues.

Community Notes: Thank you to everyone who has dropped off gifts, gift cards, and money for our adopted families! We are extending the collection by a day, so now all donations are due to us by Saturday. (Drop off at the gym before 11am, or at our house in the afternoon/evening!)

Make Up Day – Dec 3, 2015

Jeff in the aftermath of a pretty rough workout!
Jeff in the aftermath of a pretty rough workout!

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Banded Box Squat 10×2 (60% bar, 30% band) then 5×10 Russian KBS (AHAP)
  2. 20 deadlifts (135/95#), 20 push ups, 20 power cleans (135/95#), 20 pull ups, 20 front squats (135/95#), 20 burpees, 20 push presses (135/95#)
  3. AMRAP in 2 minutes of: 3 thrusters (155/105), 6 T2B, 12 double unders.  Rest one minute and repeat for a total of 6 rounds.
  4. Complete 21-18-15-12-9-6-3 reps for time of: overhead squats (95/65#) and slamballs (40/30#)
  5. Partner Interval 3×5 minute AMRAPs with 3 minutes rest in between.  1) 10 Russian twists (25/15#) 2) 10 box jumps (24/20″), 3) 5 burpee plate jumps
  6. Sumo Deadlift 5×6 (80%) then 3×10 Zercher Deadlifts (30%)

Reminder:  There is no CrossFit Endurance class today.

 

Daily WOD – Dec 1, 2015

Cousin It knocking out some double unders!
Cousin It knocking out some double unders!

Partner Interval

AMRAP in 5 minutes of:

  • 10 Russian twists (25/15#)

rest 3 minutes then AMRAP in 5 minutes of:

  • 10 box jumps (24/20″)

rest 3 minutes then AMRAP in 5 minutes of:

  • 5 burpee plate jumps

WOD Notes:  In this style of workout, partner 1 will complete an entire set (say 10 Russian twists) then partner 2 will complete an entire set.  Complete as many as possible in 5 minutes, rest then get ready for the next movement.

 

Daily WOD – Nov 30, 2015

Welcome Jess M!
Welcome Jess M!

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

  • overhead squats (95/65#)
  • slam balls (40/30#)

WOD Notes:  This is a shoulder intensive workout that is meant to be in the 8 to 15 minute range.  There will be a 20 minute time cap.  Anyone limited by mobility or shoulder issues will do front squats instead of overhead squats.

Community Notes:  Happy Birthday EQ!!

Daily WOD – Nov 29, 2015

Tina swinging the 62!
Tina swinging the 62!

AMRAP in 2 minutes of:

  • 3 thrusters (155/105#)
  • 6 toes to bar
  • 12 double unders

Rest 1 minute and repeat for a total of 6 rounds.  Pick up each 2 minute AMRAP where the last one finished.

Notes:  There will be an 8:30 CFE class tomorrow held by coach Kehl in addition to the CrossFit Football class.  Remember to take you name out of class by 7:00 am if you can’t make it.

 

Daily WOD – Nov 28, 2015

713[1]

“Black Out Day”

20 reps for time of:

deadlifts (135/95#)

push ups

power cleans (135/95#)

pull ups

front squats (135/95#)

burpees

push presses (135/95#)

WOD Notes:  A black out day means you don’t know what workout we’re doing until you walk in the door.  Get ready for a good one!

Community Notes:  Happy Birthday Jen T!!

Daily WOD – Nov 27, 2015

KTN with a good chest to bar!
KTN with a good chest to bar!

Banded Box Squat 10×2 (60% bar, 30% band)

Then

5×10 Russian KB swings (AHAP)

WOD Notes:  The banded squats today are designed to be done for speed.  There should be a fairly slow eccentric phase until you completely sit on the box then extend as fast as you can.  AHAP = As heavy as possible.

Schedule Notes:  Tomorrow there will be classes at 5:15, 9:30, noon and 5:00.  All others have been cancelled.

Community Notes:  Happy Birthday Devlin!!

Daily WOD – Nov 26, 2015

running-turkey1

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 muscle ups
  • 10 hang power cleans (155/105#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders

WOD Notes:  The sub for muscle ups is 2x pull ups and 2x push ups. You may sub an 800m row for the 800m run if running is not an option for you. Compare to 111126, 121111131128, and 141127.

Schedule Notes: We’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, 9:00 and 9:30. There will be no coach-led warm up, so please show up early to warm/mobilize. John and Nikki have a hard stop at 10:30am, so please scale as needed to ensure you can be out the door at 10:30am.

Other Notes: If you’re not up for an hour-long monster WOD, consider this shortened version:

“The Firebird Express”

5 rounds for time of:

  • 400m run/row
  • 10 pull ups
  • 10 hang power cleans (115/75#)
  • 10 wall balls (20/14# to 10/9′)
  • 20 double unders

Daily WOD – Nov 25, 2015

Caba grinding out some ring push ups!
Caba grinding out some ring push ups!

One board bench press 1-1-1-1-1-1

then

alternating tabata (4 rounds of each):

  • ring rows
  • strict toes to bar

WOD Notes:  A one board bench press means you will be benching with a 2×4 on your chest.  It limits the range of motion by the thickness of the board (about 1.5″).  This allows you to lift more weight than you typically could which gets your nervous system used to handling heavier loads.  It is also a nice sub for anyone with shoulder issues who have naturally limited ranges of motion.

Schedule Notes:  The ICA powerlifting meet is going to be held on Jan 23.  Mark your calendars and get ready to pick up some heavy weight!

Daily WOD – Nov 23, 2015

Hats off to Kelly D for hitting her first strict pull up!
Hats off to Kelly D for hitting her first strict pull up!

AMRAP in 14 minutes of:

  • 30 box jumps
  • 50 wallballs (20/14# to 10/9′)
  • 2 rope climbs

Reminder:  Tomorrow will be our first 5:15 am class!  They’ll be held on Mondays, Wednesdays and Fridays going forward.

Football WOD – Nov 22, 2015

Complete for time:

  • 9 power clean (185/125#)
  • 10 slam ball (40/30#)
  • 6 power clean
  • 15 slam ball
  • 3 power clean
  • 20 slam ball

Rest 5 minutes then

Complete for time:

  • 9 power clean (155/105#)
  • 10 toes to bar
  • 6 power clean
  • 15 toes to bar
  • 3 power clean
  • 20 toes to bar

WOD Notes: Note the power clean weight changes between WODs 1 and 2. Compare to CFFB WOD 151117. Class is full; please remove your name asap if you are registered but do not plan to attend. We will post the final class roster to comments in the morning!

Community Notes: Happy Birthday Joe W!

Daily WOD – Nov 20, 2015

Welcome John M!
Welcome John M!

Deficit Deadlift 1-1-1-1-1-1

Then

15 power cleans NFT (80% 1RM PC)

Schedule Notes:  There have been several changes made to the upcoming schedule & events post that we put up yesterday. Please take a moment to read through it HERE. Note that we plan to run a limited schedule on Friday Nov 27. Vote for your preferred class time by signing up now! We promise to run any class that has at least 5 people signed up.

Community Notes:  Happy Birthday Kathy!!

Make Up Day – Nov 19, 2015

Matt S at the top of his first muscle up!!
Matt S at the top of his first muscle up!!

Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts.  This week the choices are:

  1. Run 2 miles then muscle up work
  2. Push Press 6×3 (80%) then 5×10 squatless wallballs
  3. Complete 3 rounds for time of 15 DB thrusters (50/30#), 15 slam balls (40/30#), 15 burpees, 15 double unders
  4. Back Squat 20 rep max then 5x5R/5L Bulgarian split squats (30% 1RM back squat)
  5. AMRAP in 11 minutes of 7 C2B pull ups, 7 box jump overs (24/20″)
  6. Complete 3 rounds for time of 10 power snatches (135/85#), 20 ring push ups, 100 double unders

Reminder:  CrossFit Endurance is cancelled for today.

Schedule Notes:  We will be adding a 5:15 am class on Mondays, Wednesdays and Fridays starting this Monday.  Sign up in Mindbody if you plan to attend!

Schedule & Event Highlights

xmasturkey

Mark your calendars for these important dates in Nov/Dec/Jan!

  • Mon 11/23 – ICA’s first 5:15am class offering! We are expanding our schedule and will now offer 5:15am classes on M, W, and F!
  • Thurs 11/26 – Make up night is cancelled. We will be open instead from 7:30-10:30am so you can get your pre-turkey WOD on! The workout of the day is “The Firebird” – our ICA House WOD and a Thanksgiving tradition. We will kick off a group every 30 minutes, at 8:00, 8:30, 9:00, and 9:30.
  • Fri 11/27 – We plan to run a limited schedule, but we haven’t fully decided which classes to keep and which classes to cancel! Vote for your preferred class time by signing up now for the class you plan to attend! We will post the final 11/27 schedule to the blog on Wed/Thurs of next week.
  • Sun 11/29 – CrossFit Endurance, 8:30am. (CrossFit Football also offered at 10am.)
  • Thu 12/3 – No CrossFit Endurance class.
  • Fri 12/4 – Last day to drop off gifts for our Holiday Adopt-a-Family drive! Thank you in advance for your generosity!
  • Sat 12/19 – ICA’s annual 12 Days of Christmas WOD! Heats kick off every 30 minutes from 7:30am-9:30am. Click HERE to see the WOD, and remember to sign up for a heat time in MindBody!
  • Thurs 12/24 – ICA is closed except for one class offering – CrossFit Endurance at 8:00am
  • Fri 12/25 & Sat 12/26 – ICA is closed. Enjoy some much needed R&R, and spend extra time with your family!
  • Sun 12/27 – We will offer TWO CrossFit Football WODs (today only) – at 9:00am and 10:00am. (Thanks Coach Dave!)
  • Thurs 12/31 – In lieu of make up night, we will run our “Last Chance Open Gym” from 7:30am-10:30am. This is your last chance to meet your 2015 goals! Coach Kehl is also coaching a CrossFit Endurance WOD at 10:00am.
  • Fri 1/1 – We will run a limited schedule on New Years day. Exact scheduled TBA. Vote for your preferred class time by signing up now!

Daily WOD – Nov 18, 2015

Complete 3 rounds for time of:

  • 10 power snatches (135/85#)
  • 20 ring push ups
  • 100 double unders

WOD Notes:  This workout is fairly shoulder intensive.  If your shoulders feel tight from C2B’s in yesterday’s WOD, consider switching to power cleans at 185/125#.  The goal is to come in under 15 minutes on this workout with a time cap of 20.  Go fast!

Daily WOD – Nov 16, 2015

Back Squat 20 rep max

Then

Bulgarian split squat 5×5 R/L (30% 1RM back squat)

WOD Notes:  The goal today is a very intense volume day of squatting.  It is worth noting that if you have a history of back issues, the 20 rep can cause problems because sometimes technique is lost as fatigue sets in.  If you have any back concerns, this workout should probably be changed to 3×8 or 4×6.

Nutrition Challenge Winners:  The results are in! We are proud of every member who completed the Fall Nutrition Challenge! We saw some great results this year, and are happy to see so many members continuing their healthy eating habits well beyond the 6 week challenge. There were several strong candidates for this year’s winners’ spots, but as promised we narrowed it down to 1 Advanced winner, 1 Beginner winner (at ICA less than 1 year), and 1 spirit award. Each individual wins bragging rights and a $50 gift card to Kimberton Whole Foods!

  • Beginner: Allen P – Allen put forth great effort for the 6 week period, and his results showed! Allen improved in every aspect of the performance test – adding 4 burpees, 6 squats, an additional pull-up, and shaving 22 seconds off his 800m run. He also reported significant weight loss and positive changes in body composition.
  • Advanced:  Mel Z – Every long time CrossFitter knows that performance gains are harder to come by the longer you’ve done the sport. Mel is one of our longest standing members, having joined ICA in late 2012. Yet Mel crushed this year’s nutrition challenge, saw improvement in every aspect of the performance test, and set PRs throughout the 6 week period. Way to go Mel!
  • Spirit: Joe W – Joe embodied the spirit of what the nutrition challenge is all about – setting personal goals and then meeting (or exceeding) them! Joe’s goal for the 6 week challenge was to gain mass and strength. He followed his flexible dieting plan and saw HUGE improvements in strength – even setting a new gym record in the bench press. Although our performance test didn’t capture his amazing transformation, there is no doubt he deserves a shout out for his hard work!

Congratulations to the winners; well done all around!

Football WOD – Nov 15, 2015

Complete 3 rounds for time of:

  • 15 DB thrusters (50/30#)
  • 15 slam balls (40/30#)
  • 15 burpees
  • 15 double unders

WOD Notes:  Feel free to scale DB thrusters up or down in weight if there is limited supply.  You may also use kettlebells.  Just saying.  Taken from CrossFit Football on 151110.

Community Notes:  Happy Birthday Allen P!!

Daily WOD – Nov 14, 2015

Push Press 6×3 (80%)

Then

5×10 squatless wallballs (as heavy as possible to as high as possible)

WOD Notes:  The emphasis today is speed through a press.  Try to lift 80% with the intent of moving your true max.  Get the bar moving fast!

Awesome Notes:  Congrats to Austin, John M, Matt S. and Dan S. who all got their first muscle up today!

Holiday Adopt-a-Family!

 

AdoptAFamily_Lime

It’s time for one of our favorite ICA traditions of the year – the Kelly Anne Dolan Memorial Fund Adopt-a Family Program.  For the last 3 years, the ICA community has generously participated in this program, collecting gifts and gift cards for local families in need.  This year we are sponsoring two families, totaling five kids. These families have children with serious health problems that have stressed the families emotionally and financially.  We have the chance make these families’ holiday wishes come true!!

If you are interested in donating, there are several ways you can help: buy gifts off the kids’ wish lists (see below), buy gift cards that we will pass along to the families, or provide monetary donations that we (John and Nikki) will use to purchase gifts for the families.

A few notes:

  1. Donations and gifts must be dropped off at ICA by Friday December 6.
  2. All gifts must be unwrapped but labeled with the recipient’s name and family reference number
  3. Preferred gift cards: Walmart, Pathmark
  4. Lightly used toys are welcome

If we have a surplus of cash donations, as in previous years, we will make a donation to the Phoenixville Area Community Services (PACS) organization, which runs a local food pantry and provides utility and rental assistance for Phoenixville families in need.

Family 1, Reference haf2015-001432

Abigail is a 10 month old girl who was diagnosed with Cystic Fibrosis (CF) shortly after birth. CF is a progressive, multi-system genetic disease that is incurable and causes chronic lung disease and pancreatic insufficiency. Lung infections are common and result in repeat hospitalizations. The pancreas is also affected causing poor digestion, which often leads to poor growth. Abigail is seen on an outpatient basis every month to monitor changes in her respiratory status, growth and nutritional status. Abigail resides with her parents, sister, and 2 half-sisters. One of her half-sisters has a recurrent brain tumor and is also often hospitalized. Abigail’s father is the primary financial support. He is a plumber and a volunteer fire fighter. Her mother stays home to care for the two chronically ill children. The medical appointments and hospitalizations for both children are a financial drain. They have to pay out of pocket costs to come and go to medical appointments which include tolls, gas, food and parking. Recently Abigail’s father had an accident at work and has been out of work. Due to the financial strain this has caused, they were evicted from their apartment and are now living in a hotel. They do not qualify for any state funding for housing. Any help would be greatly appreciated.

Wish list for Abigail – Age 10 months

  • Winter clothing – size 12 months
  • Any age-appropriate toys, especially learning or developmental toys for infants

Wish list for Gwendolyn/Sister – Age 7

  • Clothing size 7-8, likes purple
  • Snow boots size 13 1/2 to 1
  • Minecraft leggos with characters
  • Likes Monster High

Wish list for Juliana/Sister – Age 14

  • Snow boots women’s size 9.5
  • Nail polish
  • Make up
  • Walmart gift cards

Wish list for Tye/Sister – Age 16

  • Snow boots size women’s 6 1/2
  • Nail polish
  • Make up
  • Walmart gift cards

Family 2, Reference haf2015-001435

Amir is a 4-year-old boy who was born with Soto syndrome. Soto Syndrome is a rare genetic disorder manifesting itself in rapid physical growth which begins in infancy and ends in the teenage years of life. This syndrome also affects Amir’s motor development and skills, his ability to eat and talk, his vision, and his growth pattern. After he was born, he remained in the neonatal intensive care unit of a local children’s hospital, and he has been hospitalized several times over the course of his short life. Currently, Amir lives at home with his mother and attends an early intervention preschool 5 days per week. He receives developmental therapies including physical therapy, speech therapy, occupational therapy, and special instruction by a vision specialist. Amir is making progress as he is beginning to eat pureed and soft foods. Mom has had to miss work to care for Amir. She incurs out of pocket costs for supplemental child care, transportation for medical care, and struggles to pay for utilities needed to keep the home warm or cool for Amir. Due to Amir’s rapid growth, it is very difficult for his mom to keep up his clothes and shoes, as the sizes change very fast. Any help you could provide this family to help them have a festive holiday season would be greatly appreciated!

Wish List for Amir – Age 4

  • Undershirts size 5
  • Colored socks
  • Boots – size 13
  • Pajamas – size 6
  • Other clothing (Shirt size 5-7, Pants size 5, Coat size 7-8)
  • Toys appropriate for a 2-3 year old, especially with lights and music
  • Talking action figures
  • Cars
  • Toddler tractor / bike

Daily WOD – Nov 13, 2015

Patrick S. catching a deep clean!
Patrick S. catching a deep clean!

Run 2 miles.

Then take the remaining time to work toward muscle ups.

WOD Notes:  We can work everything from stringing multiple muscle ups together to banded transitions to ring dips.  Just keep getting stronger!  There are 3 options for the 2 mile route:  1) 8x400m run 2) 4x800m loop or 3) Wheatland to Bridge St. to Starr St and turn around and come back.  All add up to 2 miles!

Make Up Day – Nov 12, 2015

Broken elbow, still lifting weights!
Broken elbow, still lifting weights!

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Back Squat 1-1-1-1-1-1-1 (3s pause) then 5×5 good mornings (50% 1RM pause squat)
  2. With a partner complete 3 rounds for time of 150 double unders, 75 KB swings (53/35#), 800m run
  3. Take 10 minutes your max power snatch then complete 15-10-5 reps for time of: hang power snatch (135/95#), box jumps (24/20″), strict pull ups
  4. “Jackie” – 1000m row, 50 thrusters (45#), 30 pull ups
  5. Deadlift 6×3 (80%, 3s eccentric) then 5×10 barbell row (30% 1RM deadlift)
  6. “The Chief” – complete five 3 minute rounds of 3 power cleans (135/95#), 6 push ups, 9 squats  with a 1 minute rest between intervals.

CFE Notes:  Check the blog to see what coach Kehl has in store for tomorrow and CFE!  Sign up in mindbody if you plan to attend.

Daily WOD – Nov 11, 2015

Alex with a solid front rack!
Alex with a solid front rack!

The Chief”

Max rounds in 3 minutes of:

  • 3 power cleans (135/95#)
  • 6 push ups 
  • 9 air squats

Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed.

WOD Notes:  Only complete rounds will be scored.  Compare to 141202.

Daily WOD – Nov 10, 2015

Welcome Tyler!!
Welcome Tyler!!

Deadlift 6×3 (80%, 3s eccentric, fast concentric)

Then

5×10 barbell row (30% 1RM DL)

WOD Notes:  You’ll notice we are placing a heavy focus on powerlifting (squat/bench/dead) right now.  ICA will be holding an in house power meet in late January to early February time frame.  This gives everyone something to work towards for some added motivation during the winter months!  It is recommended that if you plan on lifting in the meet you should do your best to hit the strength WODs and make use of barbell clubs on Thursday night and Saturday morning if you miss any of them during the week.

Daily WOD – Nov 7, 2015

Fili coming out of a 400# back squat!
Fili coming out of a 400# back squat!

With a  partner complete 3 rounds for time of:

  • 150 double unders
  • 75 KB swings (53/35#)
  • 800m run (either 2×400 or 4×200)

WOD Notes:  Only one partner working at a time, but you may break up the work any way you’d like!  For pairs where one or both cannot double under, 3 single unders will count as 1 double under.

Community Notes: Good luck to the 3 ICA teams competing in the Ghouls and Gals competition at CF Proven this weekend – Boelker, Jimbo, Erin, Jen T, Joe W, Brian W, Jenn, Julie, James, Robbie, Sarah L, and Mel! Spectators are strongly encouraged; the larger our cheering squad the better! The first heat starts at 9am and the day ends at 4pm. #ICASTRONG!

Make Up Day – Nov 5, 2015

 

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

Nutrition Challenge Test – 4 min: 400m run, max burpees, then timed 800m run then max consecutive pull ups then max back squats in 3 minutes.”

CrossFit Total – Back Squat 1-1-1, shoulder press 1-1-1, deadlift 1-1-1

5 rounds for time of 5 rt DB power snatch, 20 yd DB OH carry, 12 burpees, 5lt DB power snatch, 20 yd DB OH carry, 12 burpees

Complete 3 rounds each for time of: 20 toes to bar, 10 box jumps (32/24″), 10 front squats (205/125#)

Bench Press 6×5 (75%) then 3×20 bamboo bench press

“The Seven” – 7 rounds for 7 reps of the following movements: HSPU, thrusters, knees to elbows, deadlifts, burpees, KB swings, burpees

CFE Notes:  Check the blog comments for coach Kehl’s CFE workout tomorrow!

Daily WOD – Nov 4, 2015

“The Seven”

7 Rounds for time of:

  • 7 handstand push ups (strict)
  • 7 thrusters (135/95#)
  • 7 knees to elbows
  • 7 deadlifts (245/165#)
  • 7 burpees
  • 7 kb swings (2 pood/ 1.5 pood)
  • 7 pull ups

WOD Notes:  There will be a 30 minute cap on today’s workout.  This is one of the longer hero WODs and you are not necessarily expected to finish.  Each movement is tough so the goal is to take your time and make each movement pretty but take few breaks.  Compare to 120218.  Check out a familiar badass smoking this workout here:

Daily WOD – Nov 2, 2015

Complete 3 rounds each for time of:

  • 20 toes to bar
  • 10 box jumps (32/24″)
  • 10 front squats (205/125#)

WOD Notes:  We will begin a  round every 7 minutes.  Storm through a round fast and then get ready to go fast again!

Community Notes:  Happy Birthday Faith!!

Football WOD – Nov 1, 2015

unnamed[1]

 

The Rx
The Rx’ers from today!

Complete 5 rounds for time of:

  • 5 right DB power snatches (75/50#)
  • 20 yd right hand OH DB carry
  • 12 burpees
  • 5 left DB power snatches (75/50#)
  • 20 yd left hand OH DB carry
  • 12 burpees

WOD Notes:  Choose a dumbbell that you can use with both hands and for both portions (snatches and walks).  You should be able to push press it with each hand without wobbling.  DO NOT DROP DBs TODAY!

Sign Up Notes:  Class is full and both waitlist spots are taken and more people want to get in.  Please remove your name by 7:00 am if you can’t make it in.

 

 

Daily WOD – Oct 31, 2015

“CrossFit Total”

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 141101. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

Community Notes:  Happy Birthday Delaney!!

Daily WOD – Oct 30, 2015

Fantastic!
Fantastic! (PJ’s 50# PR!)

“Fall 2015 Nutrition Challenge Performance Test”

WOD 1: With a 4 minute running clock, run 400m then complete max burpees 

WOD 2: Immediately following the 4 minutes complete an 800m run for time

Rest/recover then

WOD 3: Max consecutive strict pull ups

WOD 4: AMRAP in 3 minutes of back squats (65% 1RM)

WOD Notes:  Compare to 150921.

  • You do NOT need to be participating in the Nutrition Challenge in order to participate in today’s Daily WOD. If you are participating in the challenge but can’t attend class today, please make up this WOD on Thursday night. Completion of the performance test is required to be eligible for any of the Nutrition Challenge prizes!
  • WOD 1 – Score is the total number of burpees completed.
  • WOD 2 – Your time starts immediately at the 4 minute mark, not when you leave the gym. Get out the door quickly!
  • WOD 3 – If you can not complete at least 3 strict pull ups, choose a band that will allow you to complete ~10 reps

Schedule Notes: Typically in the fall we add a 10:30 class to our Saturday schedule.  This year we are going to increase our cap to 18 people (for Saturdays only) and plan workouts accordingly.  If classes still fill up, we will add another class.  This Saturday remember to wear your Halloween costume for the CrossFit total!

Community Notes:  Happy Birthday Mel and Kelly K!!

 

Make Up Day – Oct 29, 2015

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups
  2. Overhead Squat 1-1-1-1-1-1-1 then 40 evil wheels NFT
  3. AMRAP in 9 minutes: 5 thrusters (185/115#), 5 box jumps (24/20″), 10 push ups
  4. Push Press 1-1-1-1-1-1 then 3x max consecutive HSPU
  5. Complete 4 rounds for time of 400m run, 30 Russian twists (25/15#), 5 muscle ups
  6. AMRAP in 10 minutes of ascending ladder power cleans (155/105#), 15 wallballs after each round

Daily WOD – Oct 26, 2015

Welcome Melissa!!
Welcome Melissa!!

Push Press 1-1-1-1-1-1

Then

3x max consecutive handstand push ups

WOD Notes:  If handstand push ups are not an option we can work handstand holds, partial range HS push ups or even kicking into handstands.  Get upside down and start to build shoulder strength.  Compare to 150529.

Nutrition Notes:  Only one more week of the nutrition challenge!  Stay strong.

Community Notes:  Happy Birthday Jimbo!!

Football WOD – Oct 25, 2015

Three Vollmers going hard on the filthy fifty!
Three Vollmers going hard on the filthy fifty!

AMRAP in 9 minutes of:

  • 5 thrusters (185/115#)
  • 5 box jumps (24/20″)
  • 10 push ups

WOD Notes:  If you were here for Fran on Friday, consider taking today off! Pick a weight for thrusters that will allow you to complete 5 in a row for the first 2 or 3 rounds.

Schedule Notes:  This Saturday the 8:30 class was full as of 7:30 but 4 people dropped in the last hour possibly eliminating others from coming.  For tomorrow please remove your name by 8:00 am if you can’t make it out of courtesy to your fellow members.

Make Up Day – Oct 22, 2015

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Back Squat 3-3-3-3-3 then 4x100m sled drag
  2. “Filthy Fifty” – 50 reps of: box jumps, jumping pull ups, KB swings, walking lunges, knees to elbow, push presses, banded good mornings, wallballs, burpees, double unders
  3. Complete for time: 300m shuttle run rest 2 minutes, 15-10-5 deadlifts (315/205#) and burpees, 30-20-10 double unders after each round, rest 2 minutes then 300m shuttle run
  4. AMRAP in 10 minutes of: 3 push jerks (205/125#), 5 hang power cleans (205/125#), 7 deadlifts (205/125#)
  5. Complete 5 rounds of 1 minute at each station: row (1 cal=1 rep), slam balls, rest
  6. Snatch 1-1-1-1-1-1-1 then snatch deadlift negatives with 3s pauses mid thigh, knee, mid shin

CFE Notes:  Be sure to check the blog for Coach Kehl’s CFE workout for tomorrow.  Sing up in Mindbody if you plan to attend!

Community Notes:  Happy Birthday Dennis!!

 

Daily WOD – Oct 21, 2015

Quinn locking out a PR deadlift!
Quinn locking out a PR deadlift!

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

Then

10 snatch grip deadlift negatives (3 second pause at mid thigh, kneecap and mid shin, 100% 1RM)

WOD Notes:  The snatch is a great way to work on explosive power, flexibility and coordination.  It does require a great deal of stability in compromising positions and therefore we can change this to power snatches, hang power snatches or cleans to fit your ability.  Compare to 150626.

Community Notes:  Happy Birthday Tav!!

Daily WOD – Oct 20, 2015

Rick throwing up a heavy clean!
Rick throwing up a heavy clean!

Complete 5 rounds of 1 minute at each station:

  • row (1 cal=1 rep)
  • slam balls (40/30#)
  • rest

WOD Notes:  Today’s workout is a good old fashioned interval metcon!  The goal is to go as fast as possible right out of the gates and try to get back to your score in each additional round.  GO FAST!

Daily WOD – Oct 19, 2015

Dani showing some sweet dance moves in warm up!
Dani showing some sweet dance moves in warm up!

AMRAP in 10 minutes of:

  • 3 push jerks (205/125#)
  • 5 hang power cleans (205/125#)
  • 7 deadlifts (205/125#)

WOD Notes:  This workout will be limited by the push jerk for most athletes.  Pick a weight that will allow you to complete the first 3 push jerks unbroken.  Split jerks are allowed if you feel comfortable with them.  Anyone that can’t jerk due to mobility concerns can do push ups or DB strict presses or eliminate the jerk altogether and just hit hang power cleans and deadlifts.

Football WOD – Oct 18, 2015

Joe W hitting a 50# deadlift PR!
Joe W hitting a 50# deadlift PR!

Complete for time:

  • 300m shuttle run (6×50 yd)

Rest 2 minutes

  • 15 deadlifts (315, 205#)
  • 15 burpees
  • 30 double unders
  • 10 deadlifts (315/205#)
  • 10 burpees
  • 20 double unders
  • 5 deadlifts (315/205#)
  • 5 burpees
  • 10 double unders

rest 2 minutes

  • 300m shuttle run

WOD Notes:  For this workout, you will begin with a sprint outside.  Once you come in the door, you will note the time and begin the workout 2 minutes after your start.  When the metcon is done, you will rest 2 minutes and then begin the second sprint.  We will record the total time to complete both runs and the metcon. This is a fair amount of heavy deadlifts.  The weight should be around 75 to 80% of your 1 RM.

Oct 17, 2015

Tyson
Tyson’s first pull up!!

“Filthy Fifty”

For time:

  • 50 box jumps (24/20″)
  • 50 jumping pullups
  • 50 kettlebell swings (53/35#)
  • 50 walking lunge
  • 50 knees to elbows
  • 50 push press (45/35#)
  • 50 back extensions 
  • 50 wall balls, (20/14# t0 10/9′)
  • 50 burpees
  • 50 double unders

WOD Notes:  Compare to 140503.

2 weeks to go!

food-mefy1262f3hr9yb25ougelx9c8vi4of34d32pc27co

There are only 2 weeks left in our Fall Nutrition Challenge! For those who started the challenge with us on 9/21, how is it going? We have a few athletes registered for the Gluten Free / Sugar Free and Paleo levels, and about 30 athletes trying out Flexible Dieting. To all athletes who have stuck with their diet/level for the last 25 days, great job and keep up the good work! If you haven’t already, now is a great time to reach out to John/Nikki or Jenna (if you attended her Flexible Dieting seminar) with any questions or concerns. Remember we’ll pick challenge winners based on the final performance test – which takes place Friday October 30! Feel free to ask any questions, or share any tips, challenges, or success stories in the comments!

Make Up Day – Oct 15, 2015

Join us between 4:30 and 7:30pm to make up one of the last 6 workouts. This week the choices are:

  1. Complete 3 rounds for time of: 50 wall balls, 100 double unders, 3 rope climbs
  2. Sumo deadlift 1-1-1-1-1-1-1 then 6×40 yard dash
  3. Complete 4 rounds for time of: 15 push ups, 9 KBS (70/53), 15 push ups, 9 box jumps (24/20″)
  4. Complete 3 rounds for time of: 400m run, 21 toes to bar, 12 power cleans (185/115#)
  5. Bench Press 1-1-1-1-1-1-1 then Weighted pull up 1-1-1-1-1-1-1
  6. Partner interval AMRAP in 15 minutes of: 5R/5L DB thrusters, 10 yd  bear slider, 10 box jumps (24/20″), 10 yd bear slider

Schedule Notes: Check the blog comments for Coach Kehl’s 4:30 Endurance WOD!

Daily WOD – Oct 12, 2015

Complete 3 rounds for time of:

  • 400m run
  • 21 toes to bar
  • 12 power cleans (185/115# NTE 80%)

WOD Notes:  This is a heavy/high skill metcon.  Completing 63 toes to bar can be a daunting task on its own but this is the first part of the workout to be scaled.  We can swap to tuck ups, v-ups, or DC toes to bar and cut the reps to 10 or 15 per round.  Go fast on the run, fast on the toes to bar, and make the cleans look pretty.

Community Notes:  Happy Birthday Mar!!

Football WOD – Oct 11, 2015

Dawn throwing the rock around!
Dawn throwing the rock around!

Complete 4 rounds for time of:

  • 15 push ups
  • 9 KB swings (70/53#)
  • 15 push ups
  • 9 box jumps (24/20″)

Rest 30 seconds after each round.

WOD Notes:  Score today will be the total time to complete all four rounds including the built in rests.  In the first round, both sets of push ups should be unbroken.  Scale the number of push ups accordingly.

Daily WOD – Oct 9, 2015

Sarah L. coming out of a heavy clean!
Sarah L. coming out of a heavy clean!

Complete 3 rounds for time of:

  • 50 wallballs (20/14# to 10/9′)
  • 100 double unders
  • 3 rope climbs

WOD Notes: This is designed to be a longer metcon in the 20-30 minute time domain. We’ll have a 30 minute time cap, so modify reps/weights/movements accordingly!

31 Heroes Notes:  A huge thank you and congratulations to everyone at ICA who donated to our 31 Heroes fundraiser in August.  The final results are in, and ICA was ranked 3rd in the world for funds raised (out of more than 100 affiliates who participated). As a top affiliate we’ll be getting some cool prizes including a 31 Heroes banner for our wall and some Harbinger gear (belts, jump ropes, weight vests).

Make Up Day – Oct 8, 2015

Tom S pressing out the keg!
Tom S pressing out the keg!

Come in between 4:30 and 6:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Clean 1-1-1-1-1-1 then 75 tuck ups NFT
  2. In teams of 4 complete: 200 squats, 150 KBS (53/35#), 50 burpees, 25 wall climbs, 50 burpees, 150 KBS (53/35#), 200 squats
  3. AMRAP in 13 minutes of: 3 power clean and push press (AHAP), 13 pull ups, 23 double unders
  4. Front Squat 5-3-3-2-1-1 then 25 seated box jumps NFT
  5. AMRAP in 13 minutes of: 5 C2B pull ups, 10 push presses (95/65#), 15 deadlifts (95/65#)
  6. Complete 5 rounds for time of 12 burpees, 6 power snatches (135/95#)

Reminder:  Coach Kehl is running CFE tomorrow at 4:30.  Tune into the blog to find out this weeks workout!

Community Notes:  Happy Birthday Steve P!!

Daily WOD – Oct 7, 2015

Joanna getting set to PR a clean!
Joanna getting set to PR a clean!

Complete 5 rounds for time of:

  • 12 burpees
  • 6 power snatches (135/95#)

Community Notes:  Kelly K will be quarterbacking her powderpuff team this Friday night at Phoenixville High School.  If you are free come on out!

Community Notes:  Happy Birthday Nick A!!

Daily WOD – Oct 6, 2015

Missy making her way up the rope for the first time!
Missy making her way up the rope for the first time!

AMRAP in 13 minutes of:

  • 5 chest to bar pull ups
  • 10 push presses (95/65#)
  • 15 deadlifts (95/65#)

Note:  This is the time of year when many articles of clothing end up being left at the gym.  Come check the lost and found bin near the front door and claim anything that is yours by the weekend!

Community Notes:  Happy Birthday Pugh!!

Daily WOD – Oct 5, 2015

Welcome Melissa!!
Welcome Melissa!!

Front Squat 5-3-3-2-1-1-1

Then

25 seated box jumps NFT

Community Notes:  Happy Birhtday Sarah W. and Kelly D!!

FMP Notes:  The Fresh Meal Plan rep Chasity will be in during the evening classes today with samples and will answer any questions you may have!

Daily WOD – Oct 3, 2015

Welcome Ed!!
Welcome Ed!!

In teams of 4, 2 working at a time, complete:

  • 200 squats
  • 150 KB swings (53/35#)
  • 100 sit ups
  • 50 burpees
  • 25 wall climbs
  • 50 burpees
  • 100 sit ups
  • 150 KB swings (53/35#)
  • 200 squats

Community Notes:  Anyone with a free afternoon should consider checking out CrossFit Del Val’s Will WOD for Beer tomorrow starting at 4.  It should be a good time!

BDay Notes:  Happy Birthday Sarge!!

Daily WOD – Oct 1, 2015

Clean 1-1-1-1-1

Then

75 tuck ups NFT

WOD Notes:  Compare to 150203.

Community Notes:  Our friend Rob Miller (also running Will WOD for Beer tomorrow) will be running a fundraiser for the Special Olympics on Sunday, Oct 25 in Philadelphia.  It will be a workout followed by running up the steps to the top of a fairly tall building in the city.  It is a great workout for a great cause!  Anyone interested can find out more information HERE.

Make Up Day – Oct 1, 2015

EQ working hard!
EQ working hard!

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. AMRAP in 12 of either 3 HSPU, 6 pistols, 9 pull ups or 6 pull ups, 9 push ups, 12 squats
  2. Bar turkish get up 1-1-1-1-1 right and left then 400m sled drag
  3. AMRAP in 12 of 7 DB snatches (55/35#), 7 toes to bar, 7 box jumps (24/20″)
  4. “Fight Gone Strong” – rope climbs, keg presses (135/75#), tire flips, farmer’s carry (106/70#), stone to shoulder (145/105#)
  5. Complete 2 rounds each for time: 500m row, 30 thrusters (95/65#), 10 muscle ups
  6. Overhead Squat 6×1 (90%) then tabata hang muscle snatch (30%)

Community Notes:  This Saturday will be the annual “Will WOD for Beer” at CrossFit DelVal.  It usually consists of a few non-competitive (sort of) workouts followed by some fun socialization among fellow CrossFitters.  If you have a free afternoon it is $20 to enter and is always an absolute blast.  $20 covers your wings and beer too!

CFE Notes:  Remember to check the blog for Coach Kehl’s CFE WOD. Sign up in mindbody if you plan on attending.

Top Box Notes:  The Xtreme Top Box Challenge set to kick off on Oct 10 and 11 in Phoenixville has been cancelled.  Thank you to everyone who offered your time to help us out.  You now have a free weekend!

Daily WOD – Sep 29, 2015

Complete 2 rounds, each for time of:

  • 500m row
  • 30 thrusters (95/65#)
  • 10 muscle ups

WOD Notes:  The sub for muscle ups will be ring rows and ring dips (10 and 10 or 20 and 20 depending on ability/comfort with the movements).  Rest approximately 5 minutes between rounds.  CRUSH THE FIRST ROUND!

Daily WOD – Sep 28, 2015

“Fight Gone Strong”

Complete 3 rounds of 1 minute at each of the following stations:

  • rope climbs
  • tire flips (huge/big)
  • keg presses (105/75#)
  • farmer carries (106/70#, 5 yds = 1 rep)
  • stones to shoulder (145/115#)

Rest 1 minute after each round.

Daily WOD – Sep 25, 2015

Elissa crushing a game of dodgeball!
Elissa crushing a game of dodgeball!

AMRAP in 12 minutes of either:

  • 3 handstand push ups
  • 6 pistols
  • 9 pull ups

OR

  • 6 push ups
  • 9 pull ups
  • 12 squats

WOD Notes:  Today you get to choose which version you want to attack.  Option 1 will be a little slower paced but higher skill.  Option  2 will be closer to a metcon with faster movements.  We can modify either workout to suit your ability!

Other Notes:  Thanks to everyone who has already volunteered to help out with the Xtreme Top Box Challenge coming up on Oct 10-11!  If you are looking to help out but haven’t yet signed up, you can respond to the post HERE.  We will be finalizing schedules in the coming weeks.

Community Notes:  Happy Birthday Eric P!!

Make Up Day – Sep 24, 2015

Jeannette hoisting some heavy squats!
Jeannette hoisting some heavy squats!

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Reverse banded front squat 6×1 (100%) then 5×5 weighted push ups
  2. Teams of 2 complete: 30 clean and jerks (135/95#), 150 wallballs (20/14# to 10/9′), 30 clean and jerks (135/95#)
  3. Complete 5 rounds for time: 2 rope climbs, 4 front squats (185/115#), 2 push presses (185/115#), 4 thrusters (185/115#)
  4. “Nutrition Challenge” – 4 minutes to run 400m, max burpees immediately into an 800m run; then max consecutive strict pull ups, then max back squats in 3 minutes (65%)
  5. Bench Press 8×1 reverse banded (100%) then 5×10 floor presses and floor wipers (50%)
  6. Complete in any order for time: 300 double unders, 100 sumo deadlifts (40%)

CFE Notes:  Tune in to the comments to find out what tomorrow’s CFE WOD is with coach Kehl!  Sign up in mindbody if you’d like to attend.

 

Daily WOD – Sep 23, 2015

Bryan ripping through some fast burpees!
Bryan ripping through some fast burpees!

Complete for time in any order:

  • 300 double unders
  • 100 sumo deadlifts (40% 1RM)

WOD Notes:  You can tackle this workout in any order you like.  Break it into 10 rounds of 30 and 10 or knock out all 300 and then all 100.  Just go fast!

Daily WOD – Sep 22, 2015

Quinn crushing a heavy back squat!
Quinn crushing a heavy back squat!

Bench Press 8×1 (reverse banded, 100%)

Then 

5×10 floor presses and floor wipers (50% 1RM)

WOD Notes:  Similar to the reverse banded squats last week you should be using thin bands (MF or MM) and only using bands if you are an extremely confident bench presser!  If you are newer to the bench, you would be better served by hitting 5 sets of 5 unbanded to continue to build the movement pattern.

WOD Notes:  Happy Birthday Julie M!!