Daily WOD – Jul 7, 2020

Nik knocking out power cleans in the driveway!

Workout of the Day:

Complete 3 rounds for time of:

  • 500/400m row
  • 25 thrusters (95/65#)

WOD Notes:  Modify the thruster weight such that every round can be completed in 3 sets or fewer each round.  There will be a 20 minute time cap.

Community Notes: Happy Birthday Sabrina!

Daily WOD – Aug 27, 2012

Barb O’Neill (of O’Neill’s Garage)
Emma O’Neill

In teams of 4 complete:

  • Row 5k
  • Goblet squats (53/35#)
  • Pushups
  • Rest

WOD Notes: This WOD is a 5k race on the rower.  While one person is rowing, two others are completing as many reps as possible (of squats and pushups) and one is resting.  You may rotate positions at any time but athletes must rotate in the above order (row to squat, squats to pushups, pushups to rest, rest to row).  Each athlete must accumulate at least 1000 meters on the rower.  The score will be the total time of the 5k row minus 1 second for each squat and pushup.

Daily WOD – Aug 25, 2012

Ryan Cragle representing O’Neill’s garage!

Banded box back squat 12×2


Dumbbell step ups 3 x 20 (24/20″)

WOD Notes: The banded back squat should be 50-60% of your 1RM back squat. For the DB step ups, you can do all three sets at the same weight, or increase weight slightly set. As a general guideline, the first set should be ~ 25% of your 1RM back squat (total weight).

ICA Fall Nutrition Challenge!

Evolution Gone Bad

Here’s everything you need to know about the 2012 Fall Nutrition Challenge at ICA! We’ll be having a kick off meeting for those who can attend on Tuesday Sept 4th at 7:30pm. If you can’t make it, that’s okay, but read this post carefully and talk to John or Nikki with any questions.

Important Dates:

  • Kick off Meeting: Tuesday Sept 4th, 7:30pm
  • Start date: Wednesday September 5th, when you wake up!
  • End date: Tuesday October 2nd, when you go to sleep!


  • Commit to eating well for the entire 4 week period from 9/5-10/2.
  • Sign up at the box, and choose the Level 1 or Level 2 challenge (details below)
  • Performance Test – You must complete this test at the beginning and end of the challenge. We will run it as the daily WOD on Sept 5th and Oct 3rd, or you can do it at make up night.
  • Body Measurements – We’ll take 5 measurements at the beginning and end of the challenge: body weight, waist and hip measurement (inches), iliac crest and subscapular measurement (skin fold caliper). John and Nikki will be set up to take these measurements on Sept 4/5 and Oct 2/4.
  • Daily Food Log – Record everything you eat and general quantities. Be honest! Submit your log twice – once at the end of week 1 and once at the end of the challenge.

Competition Details:

  • We will pick 1 male and 1 female winner. Prizes will be awarded! We will select the winners primarily based on performance gains, but we will factor in the body measurements and food logs as well. The purpose of the food log is mainly so we can give you feedback on your eating, and help you if you start to notice that you are low on energy, hungry all the time, or not seeing results. The log will help us help you to fine tune your eating!
  • If you want to participate in the nutrition challenge but do not want to keep a food log or have us take body measurements, that is a-okay. However, you will not be eligible for the prize.

Level 2 Challenge: Eat like a Caveman

  • Level 2 participants will strive to eat 100% Paleo for the duration of the competition. We define a paleo diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. You should eat lots of leafy greens, and aim for a balance of carbohydrate, protein, and fat. Ideally you should eat only unprocessed foods that have no labels… but if something has a label you must read it and be sure there are no hidden “non paleo” ingredients! Read the detailed guidelines HERE.

Level 1 Challenge: Gluten Free and Sugar Free

  • If you’re not ready to go strict paleo (yet), you can choose to participate in the Level 1 challenge. Your goal is to avoid all gluten and added sugar. Unlike the Level 1 challenge, dairy is permitted as are many grains and legumes. Try to eat a balance of protein, fat, and carbs, and read the labels of everything you eat! For detailed guidelines, click HERE.

Make Up Day – Aug 23, 2012

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

  1. Banded Deadlift 10×1 (50% 1RM)  then 5 rounds not for time of 5 zercher deadlifts (20%) and 10 V-ups
  2. Complete for time 25 HSPU, 25 hang power cleans (115/75#), 25 wallballs (20/14# to 10/9′), 25 pullups, 25 kb swings (70/53#).  Everytime you break a set complete 1 rope climb before continuing.
  3. Bench Press 1-1-1-1-1-1-1 then 150 ball tosses for time (20/14# to 10/9′)
  4. Complete for time 40-30-20-10 reps of medball clean and medball ground to overhead (20/14#)
  5. Complete 5 rounds for time of 3 power cleans (90% 1RM), 10 pullups, 15 box jumps (24/20″)

September Announcements!

Who’s excited for fall?!?

Here are a few important dates and announcements for September!

  • Sept 1CrossFit Apex Grand Opening (of their new location), 8am-1pm
  • Sept 3 – Labor Day – One class only, 10am.
  • Sept 4 – Fall Nutrition Challenge kick off meeting – 7:30pm. The nutrition challenge will be a free competition open to all ICA members. More details coming soon!
  • Sept 17-22 – Black Out Week!  WODs will not be announced in advance this week – show up ready for anything!
  • Sept 29 – Save the date for CF Delaware Valley’s 2nd annual “Will WOD for Beer” event.  No 10am class today.

Daily WOD – Aug 22, 2012

Sarah and Killa getting ready to lift

 Complete 5 rounds for time of:

  • 3 power cleans (90% 1RM)
  • 10 pull ups
  • 15 box jumps (24/20″)

WOD Notes: The power cleans should be heavy! If you don’t have a recent 1RM, pick a weight where you can keep good form, but you can only do one rep at a time.

Community Notes:  Happy Birthday Frank!

Daily WOD – Aug 20, 2012

Joe McG: BW=155, Bench = 260

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


Complete for time:

  • 150 ball tosses (20/14# to 10/9′)

WOD Notes:  A ball toss is the same as a wallball but without a squat.  A slight bend in the legs is acceptable to create more force on the ball.  Compare bench press to 120402.

Rest Day – Aug 19, 2012

Kev and Killa’s new rescue dog – Jordyn!

Thanks for another great week at ICA! Rest up and enjoy your weekend!

Community Notes:

  1. Today (Sunday) Kim and Lindsey are holding a Dog Bath Fundraiser for two puppies that Kim rescued that needed some expensive medical treatments. Please show your support by bringing your pet to Lucie’s Barkingham Palace for a bath, anytime between 9am and 4pm! 100% of the proceeds will go to the puppies’ medical bills. If you can’t make it, please consider making a donation online HERE!
  2. If you haven’t already heard, Gunter is taking part in a play, ‘Allo ‘Allo, in Skippack this fall. Click HERE to learn more about the play and buy tickets to see him in action!

Daily WOD – Aug 18, 2012

Complete for time

  • 25 handstand pushups
  • 25 hang power cleans (115/75#)
  • 25 wallballs (20/14# to 10/9′)
  • 25 pullups
  • 25 kettlebell swings (70/53#)

Any time you break a set complete 1 rope climb before continuing 0n.

WOD Notes:  The goal for this workout is to complete each exercise unbroken (i.e. try to complete all 25 pull ups without coming off the pull up bar, or all 25 HPC without putting the bar down).  Any time you break a set, you must complete 1 rope climb before continuing on. We will help each athlete choose appropriate scales… but don’t make it too easy! We expect everyone to have to complete at least some rope climbs.

Community Notes:  Happy Birthday Momma Sieller!!!!

Make Up Day – Aug 16, 2012

Matt C’s first class!

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

  1. Complete for time 25 toes to bar, 50 hand release pushups, 75 lunges, 100 double unders, 75 situps, 50 deadlifts (135/95#), 25 burpees
  2. Dirty Thruster 1-1-1-1-1-1-1 then 500m row, 25 dumbell clean and thrusters
  3. AMRAP in 4 minutes of power clean and jerk (135/95#), Rest, AMRAP in 4 minutes of burpee pullups
  4. Overhead Squat 1-1-1-1-1-1-1 then 5x 1-arm overhead kettlebell walk
  5. “Cindy” – AMRAP in 20 minutes of 5 pullups, 10 pushups, 15 squats

Daily WOD – Aug 14, 2012

Blake carrying the heavy bell

Overhead Squat 1-1-1-1-1-1-1


One arm overhead kettlebell carry – 5 sets

WOD Notes:  One kettlebell carry is taking the kettlebell down the gym in one hand and back in the other. The goal is to work you way up in weight and find the heaviest KB you can carry down and back. Compare overhead squat to 120402.

Daily WOD – Aug 13, 2012

Nick fighting through some burpee pullups

AMRAP in 4 minutes of:

  • Power clean and jerk (135/95# NTE 75% 1RM)


AMRAP in 4 minutes of:

  • Burpee pullups

WOD Notes:  Score will be the number of reps from both WODs added together.  Half the class will begin with clean and jerks and the other half will begin with burpee pullups.

Community Notes: Congrats to Tiana and Miranda for completing their Level 1 CrossFit certifications this weekend!

Daily WOD – Aug 10, 2012

Mrs. Spence

Complete for time:

  • 25 toes to bar
  • 50 hand release push ups
  • 75 walking lunge steps
  • 100 double unders
  • 75 sit ups
  • 50 deadlifts (135/95# NTE 40% 1RM)
  • 25 burpees

WOD Notes:   This is designed to be a short “chipper” style workout and is meant to be finished in under 20 minutes.  As usual, we can scale exercises and number of reps to fit that time domain.  Intensity is the key to fitness so move fast!

Make Up Day – Aug 9, 2012

Fun times with the axle bar!

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Max height box jump then 10×2 banded front squat (no box, normal stance)
  2. 31 heroes WOD, see Saturday, Aug 4th for details
  3. Partner Interval – Amrap in 15 minutes of 10 alternating arm dumbell snatch (80/50#), 60m shuttle run
  4. “Helen” complete 3 rounds for time of 400m run, 21 kb swings (53/35#), 12 pullups
  5. Push press 3-3-3-3-3-3 then hand stand practice

Beef, it’s what’s for dinner!

In a previous comment, I had sought interest in sharing a grass-fed cow from a farmer in Lancaster.  The price is $4 per pound of hanging weight and usually ends up being between $300 to $400 per person for about 50 pounds of meat.  The meat will be a combination of steaks, roasts, cubes, and ground beef and will come vacuum packed in meal sized portions.

So far 8 people have already expressed interest and 1 cow is already ordered.  It will arrive around the end of September.  If  another 8 people email us within the next week, we can order another cow.  If fewer people order, it is possible to place smaller orders as well.

We have been getting “bulk beef” from this farmer for several months now and it seems to be the least expensive and most delicious way to get local grass-fed beef!

Daily WOD – Aug 8, 2012

Welcome Melissa
and Sarah H!

Push Press 3-3-3-3-3-3


Handstand work:

  • Beginner – 2 minutes total hand stand hold on wall
  • Intermediate – 1 minute total hand stand hold on floor
  • Advanced – Hand stand walk 30 mats

WOD Notes: Compare push press to 120221.

Daily WOD – Aug 6, 2012

Great group of people – thanks to everyone who helped make our fundraiser a success! We raised $2,469 for the 31 Heroes Project!  

Partner Interval – AMRAP in 15 minutes of:

  • 10 one-arm dumbbell snatch, alternating arms (80/50#)
  • 60m shuttle sprint

WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Score is the total number of rounds completed in 15 minutes.

31 Heroes Workout – Aug 4, 2012

AMRAP in 31 minutes

  • 8 Thrusters (155/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30/24″)

This is a Partner WOD. Partner #1 will perform the work listed above, while partner #2  runs 400m with a sandbag (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left offScore is your total # of reps.

WOD Notes: This WOD was created to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more information on the 31 Heroes Workout and Fundraiser, click HERE. Donations are appreciated and we’ll be set up to accept cash, check, or credit card. Thanks in advance for your support!

Scaling Notes: Partners must share a thruster bar, but can pick any weight they want. Make it challenging! We’ll have several box height options as well. The sub for rope climbs will be 31 pull ups. (Yes, each round!) Bands of all sizes are available.

Schedule Notes: Registration starts at 8:30am, opening announcements at 9:00am, and first WOD heat at 9:20am. Heats will be every 40 minutes until all athletes have completed the WOD. Heats will be filled in the order of athlete arrival.

Anniversary Party Notes:  At 11:30am we’ll roll into our 1 Year Anniversary Celebration! We’ll have a pig, pizza, beer, and snacks for all to enjoy. Stick around after your WOD and celebrate with us!

Make Up Day – Aug 2, 2012

Welcome Mark!
And Joel!

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

  1. Front squat 1-1-1-1-1-1-1 then 10 hill sprints
  2. “Annie-einnA” 50-40-30-20-10-10-20-30-40-50 double unders and situps
  3. Deficit deadlifts 8×2 (75% 1RM) then max weighted pushup
  4. Complete for time 10 muscle ups, 100 push press (75/55#), 1 mile run
  5. Complete 3 rounds for time of 30 squat cleans (95/65#), 15 ring rows

Community Notes:  Happy Birthday Mike V!

Daily WOD – Aug 1, 2012

ICA 1year ago!

3 rounds for time of:

  • 30 (squat) cleans (95/65#)
  • 15 ring rows

Community Notes: Happy birthday ICA! If you’re still looking for a partner for Saturday’s 31 Heroes WOD, talk to Nikki or John or check the sign up sheet outside the box. 4 days to go!

Daily WOD – Jul 30, 2012

Mickey’s 135# pushup

Deficit Deadlifts 8×2 (75% 1RM deadlift)


Max weighted pushup

WOD Notes:  The deadlifts will be performed with an athlete’s feet on top of a 45# plate and the bar resting on the floor.  To find a max weighted pushup, we will continually add plates to your shoulder blades until you can no longer complete a push up.  Rest as needed between attempts.

31 Heroes & Anniversary Celebration

Mike B. – showing us how a SEAL gets it done

We hope you’re getting excited!! Our 31 Heroes fundraiser and anniversary celebration – on August 4th – is just over a week away! We posted a bunch of details in June, including background info and how to register. (If you still need to register, visit that post HERE so we don’t have to repeat it all…) You are NOT required to officially register with the 31 Heroes organization in order to join us on the 4th…

The timeline for the event will be:

  • 8:30am – Check in / registration
  • 9:00am – Opening announcements
  • 9:20am – Heat 1
  • 10:00am – Heat 2
  • 10:40am – Heat 3
  • 11:20 – Heat 4
  • 12:00 – Heat 5 (if needed)

We’ll fill the heats first come first serve, as athletes arrive on Saturday morning. If you NEED a specific heat time, contact us in advance. We encourage everyone to come with a partner already in mind, but if you’re flying solo that’s fine too, we’ll match you up!

The workout is described HERE. Be sure to check it out, it’s no joke! There will be scaling options (subbing pull ups for rope climbs), but partners will need to agree on a thruster weight so they can share a barbell.

Feel free to join us to hang out and cheer even if you’re not working out! We’ll have beer available all day, and a pig starting around 11:30. Food and drink are free!! In exchange, we would greatly appreciate donations to the 31 Heroes Foundation. We’ll also have ICA t-shirts and tank tops for sale. They’ll be at a discounted rate of $20 for this day only! Schuylkill Valley Sports from the Coventry Mall will also be here with some Reebok CrossFit gear for sale.

Get psyched – it’s gonna be a great day!

Make Up Day – Jul 26, 2012

Come in between 4:30 and 7:30 to make up a workout from the last week.  This week’s choices are:

  1. Banded box back squat 12×2, then 4 x 100m dash
  2. Complete for time: 25 burpees, 21-15-9 of front squat (125/85#) and pullups, 25 burpees
  3. Take 20 minutes to find your 1RM snatch then 1 snatch each minute for 15 minutes at ~85% 1RM
  4. “Kelly” 5 rounds for time of: 400m run, 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′)
  5. Strongman AMRAP – 2 rounds of 2 minutes at each station: tire flips, rope climbs, keg to overhead (135/75#), medball/plate crunch

Exciting new deal for ICA members!

Reebok CrossFit shoes at the Schuylkill Valley Sports in the Coventry Mall

We have exciting news for all of our ICA members! The Schuylkill Valley Sports in the Coventry Mall has recently started carrying Reebok CrossFit apparel, shoes, and gear! ICA has established an exclusive relationship with them, so members of our gym can receive 10% off all Reebok CrossFit items sold there. You can get equipment (kettlbells, rings, and more), apparel (shirts, shorts, etc), and both of the Reebook shoes – the Nano 2.os, and the lifting shoes. The Coventry mall is located off Route 100 in Pottstown, and is very easy to get to.

Even better news is that SVS will have a representative at our Anniversary Party and 31 Heroes WOD on August 4th! They’ll have plenty of gear available for purchase. If you’d like to guarantee they have a certain item with them, now’s your time to “pre-0rder.” Just post a comment with what you’re looking for (specify gender, size, color, etc). We’re expecting lots of people will be interested in buying a pair of the Reebok Nano 2.0s or lifting shoes. The ICA price is $98.99. The picture above shows what colors the store currently has in stock. The first 3 pictures in each row are the nanos, and the last picture in each row is the lifting shoe.

Please pre-order in the next few days; we’ll send the list off to SVS on Monday July 30th!

Daily WOD – Jul 25, 2012

Fun with kegs

Strongman AMRAP

  • Tire flips (big/small)
  • Rope climbs 
  • Keg ground to overhead (135/75#)
  • Medball/plate crunches (20 +25# men / 14+15# women)

2 minutes at each station, for 2 full rounds. Rest 30 seconds between stations.

WOD Notes:  A medball/plate crunch consists of doing a crunch with a medball held between your ankles and a plate held above your head.  Tap the two objects together. We picked up this gem at a strongman competition in May. More explanation to come during class!

Community Notes: It’s about time we revamp our playlist, don’t you think? Please help us out!! If you have recommendations for songs you’d love to work out to, leave a comment with the title/musician/etc. The more the better! We’ll download the new tunes and get you a rocking new playlist soon.

Schedule note: Tomorrow we offer classes at 9:30am and a 6:30pm, in addition to the regular 6:15am, 4:30pm, and 5:30pm. Lots of chances to come WOD!

Daily WOD – Jul 24, 2012

Hooray Wallballs!


5 rounds for time of:

  • 400m Run
  • 30 box jumps (24/20″)
  • 30 wallballs (20/14# to 10/9′)

WOD Notes: This is a benchmark WOD, and it’s 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 40 minute time cap; please scale accordingly!  A GREAT scale 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 110912.

Notes:  Today will be the first Tuesday 6:15 a.m. class!

Daily WOD – Jul 21, 2012

Complete for time:

  • 25 burpees
  • 21-15-9 of front squat (125/85#) and pull ups
  • 25 burpees

WOD Notes: The workout is a 21-15-9 sandwiched by a 25 burpee buy-in / cash-out. The front squat weight should not exceed 50% of your 1RM front squat.

Schedule Notes: Remember we are adding a 9:30am class to the schedule (on Mondays, Wednesdays, and Fridays) beginning this upcoming Monday! The Tuesday 6:15am and Wednesday 6:30pm also start next week.

Daily WOD – Jul 20, 2012

Banded box back squat 12×2


Sprint work:  4 x 100m dash

WOD Notes: For the sprints, start at the 400m turn-around and sprint as fast as you can to the 200m turn-around. Walk back to recover, then repeat. These sprints will not be timed but should be 100% efforts.

Make Up Day – Jul 19, 2012

Join us between 4:30 and 7:30pm to make up a workout you missed this last week! Your choices are:

  1. 4 rounds for time of: 20 unbroken KBS, 20 wall ball (20/14# to10/9′), 100m farmer’s carry (25/15# plates)
  2. Deadlift 3-3-3-3-3, then 50 toes to bar and 5 rope climbs (10 advanced) not for time
  3. Split jerk 1-1-1-1-1-1-1, then choose-your-own accessory work
  4. With a partner complete 12 rounds (6 each) of: 12 box jumps (24/20″), 9 thrusters (95/65#), 6 push ups
  5. AMRAP in 16 minutes of: 15 hang power clean (95/65#), 30 double unders

Daily WOD – Jul 18, 2012

[youtube http://www.youtube.com/watch?v=924uWscTEd0]

AMRAP in 16 minutes of:

  • 15 hang power clean (95/65#, NTE 55% 1RM clean)
  • 30 double unders

WOD Notes: Athletes- use a hook grip! Coaches – feel free to assign a burpee penalty. 🙂

Community Notes: On August 4th, after the ICA anniversary party / fundraiser, we (John and Nikki) are having a post-wedding get together at our house, and all ICA members are invited! It’s going to be a pot-luck style gathering, so please bring your favorite food and drinks to share. Show up anytime after 6pm. (Let us know if you plan to attend, and if you need directions!)

Daily WOD – Jul 17, 2012

With a partner, complete 12 rounds (6 each) of:

  • 12 box jumps (24/20″)
  • 9 thrusters (95/65#)
  • 6 push ups

WOD Notes: This will be an interval style workout in which one partner will complete a full round and then the second partner will complete a full round.   Partners continue alternating until 12 total rounds have been completed. Choose your box jump height and thruster weight appropriately – you should be able to move through these movements FAST!

Daily WOD – Jul 16, 2012

Abbye Stockton – weightlifter, gymnast, and acrobat in the 1940’s

Split Jerk 1-1-1-1-1-1-1

WOD Notes:  Compare to 120326. Remaining time can be spent working on accessory work of your choice  (pushups, ring dips, ab work etc.) Check out the list hanging by the plastic bins if you need ideas!

Community Notes:  Happy Birthday Mickey!

Daily WOD – Jul 14, 2012

Jess V – once a gymnast always a gymnast!

Deadlift 3-3-3-3-3


50 toes to bar (not for time)


5 rope climbs (10 advanced)

WOD Notes:  Deadlifts should be “touch and go”.  Dropping the bar OR resetting your grip at the bottom counts as a failed attempt.  Control the downward motion to help to drill form and keep a tight core. Compare 3RM deadlift to 120303.

Daily WOD – Jul 13, 2012

Complete 4 rounds for time of:

  • 20 unbroken kettlebell swings
  • 20 wallballs (20/14#)
  • 100m farmer’s carry (25/15# plate each hand)

WOD Notes: KB weight can be anywhere from 18# to 70#; choose the heaviest KB that you can swing 20 times unbroken each round.  If you put the KB down before you hit 20 reps, start back at 0.  The plates on the farmer’s carry should be gripped from the edge (not from the hole in the center or from the bottom!) and can be picked up and dropped off in the warehouse.

Make Up Day – Jul 12, 2012

Join us between 4:30 and 7:30pm to make up a workout you missed during the past week! Your choices are:

  1. Squat clean 3-3-3-3-3 then 100 slam ball  (20/14#) for time
  2. In four 7-minute rounds complete: 3 x 800m run, 1 x 400m sled drag (20% 1RM deadlift). After you finish each task, rest for the remainder of the 7 minutes.
  3. 6-5-4-3-2-1 bear comples (115/75#) and muscle ups. (Sub 1 burpee and 1 seated transition for each muscle up)
  4. Back squat 1-1-1-1-1-1-1 then tabata goblet squat (53/35#) and tabata sit ups
  5. For time: 400m run, 100 DU, 400m run, 75 box jumps (24/20″), 400m run, 50 pull ups, 400m run, 25 overhead squats (65/45#, NTE 50% 1RM)

Daily WOD – Jul 11, 2012

Post WOD fist pump

Complete for time:

  • 400m run
  • 100 double unders
  • 400m run
  • 75 box jumps (24/20″)
  • 400m run
  • 50 pullups
  • 400m run
  • 25 overhead squats (65/45#,  NTE 50% 1RM)
WOD Notes: Shout out to Cate Kelly of CFKoP for designing this workout! Nik and John completed it a few weeks ago and really enjoyed it. Our challenge to our ICA athletes – hang onto that bar and get all 25 OHS in a row!

Daily WOD – Jul 10, 2012

Name this ICA bad ass

Back squat 1-1-1-1-1-1-1


Tabata KB goblet squat (53/35#) and tabata situps

WOD Notes:  A tabata consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest.  You’ll complete a full tabata (4 minutes) of squats then move immediately into sit ups. Your score will be the total number of reps completed of each exercise.

Daily WOD – Jul 9, 2012

We did it!

6-5-4-3-2-1 for time of:

  • Bear complex (115/75#)
  • Muscle ups
WOD Notes:  The substitute for a muscle-up will be a single jumping muscle-up OR 1 burpee and one muscle up transition. The bear complex is a barbell progression consisting of 5 lifts: power clean -> front squat -> push press -> back squat -> push press (from behind the head). Tap the floor and start again. The front squat -> push press CAN be combined into a thruster. (So can the back squat -> push press.)  See Nikki demo a bear complex here.  Compare results to 110822.

Daily WOD – Jul 7, 2012

Meet Tommy
And AJ

3 x 800m run


1 x 400 m sled drag (~20% 1RM deadlift)

WOD Notes:  This WOD will be run in four 7-minute rounds. Once you finish your run/drag, you have the remainder of the 7 minutes to rest and recover. All athletes start together each round. Take turns on the sleds, some people will pull in round 1, some in round 2… etc. Try to do the sled drag  unbroken! See 120424 for the weight you used last time we did an unbroken 400m sled drag.

Daily WOD – Jul 6, 2012

Thanks for visiting Chelsea and Kirsten!

Squat clean 3-3-3-3-3


100 slamballs for time (20/14#)

WOD Notes:  The squat cleans should be “touch and go” with no resting on the floor or shoulders.  Ideally it should take less than 20 seconds to complete the 3 lifts each set.  To see an excellent example of this workout performed, check out games qualifier Aja Barto here.

Community Notes:  Happy Birthday Natalie!

Make Up Day – Jul 5, 2012

Post Firebird
More post firebird… Jimbo’s expression says it all!

Come in between 4:30 and 7:30 to make up a workout from the last week.  This week the choices are:

  1. 21-15-9 reps for time of deadlift (295/195#) and burpee box jumps (24/20″)
  2. Shoulder press 1-1-1-1-1-1-1 then 1 mile run (not for time) and 30 ring dips (50 advanced)
  3. Complete for time: 30 clean and jerks (115/75#), 30 burpees, 30 floor presses, 30 toes to barbell, 30 sumo-deadlift high pulls, 60 m overhead walking lunge (45/25#)
  4. 4 minute AMRAP of the baseline (500m row, 40 squats, 30 situps, 20 pushups, 10 pullups) then 12×2 banded box back squat
Notes: When you sign up in MindBody, you’ll notice we divided the make up session into three 1-hour segments. The purpose is to show which assistant coach is responsible for each hour. We’ll have this format for the next few weeks while John and Nikki are away. Sign up for the hour during which you expect to arrive… but just as always you do not have to show up on the 1/2 hour, and it’s no problem if you end up coming earlier or later than you signed up for.

Open Gym – Jul 4, 2012

Before splurging at your July 4th BBQs, come join us today between 8:30 and 11:30 a.m. for a free open gym.  Guests and visitors are welcome! You can do any workout you’d like.  If there is a goal you would like to attempt this would be a great day to go for it!  If you need suggestions on a workout see a coach.

Daily WOD – Jul 3, 2012

Welcome John M
Todd D
and Peggy!

4 minute AMRAP of the Baseline:

  • 500m row
  • 40 squats
  • 30 situps
  • 20 pushups
  • 10 pullups


Banded box back squat 12×2

WOD Notes:  The AMRAP will test how far an athlete can make it into the baseline in 4:00.  The goal is to see how hard you can push yourself knowing that this benchmark WOD is going to end in a short time frame.  If you finish, you do not need to go back to the rower.

Daily WOD – Jul 2, 2012

A big morning crew!
One of our first members… 

Complete for time:

  • 30 clean & jerk (115/75#)
  • 30 burpees
  • 30 floor press (115/75#)
  • 30 toes to barbell
  • 30 sumo-deadlift high pull (115/75#)
  • 60m overhead walking lunge (45/25#)

Rest Day and Announcements – Jul 1, 2012

Thanks for another great week at ICA! As you rest up and enjoy your weekend, take a few minutes to read our announcements below about new classes and new rates at ICA.


If you didn’t already notice, our gym is growing! To all our “old” members – thank you for being so welcoming and helpful to the new members. To our new members – thanks for joining ICA!  In case you haven’t already heard, we are happy to announce that John has “retired” from teaching to be ICA’s full-time coach!! As a result, we are adding several new class times to the schedule, starting July 23rd:

  • Monday, Wednesday, and Friday 9:30am
  • Tuesday 6:15am
  • Wednesday 6:30pm

If you want to see additional class times added to the schedule, please let us know. If we get at least 4 people to commit to a class time, we will do our best to add it!


On August 1st we will celebrate one full year of ICA being open! Along with our anniversary we will be increasing membership rates at ICA. The new rates will put us closer in price to other local CrossFit boxes, and will be representative of the top notch training you receive with us. We will still have some of the lowest prices in the area. Your first auto-pay on or after August 1st will reflect this new pricing:

  • 2x/week membership – $100 per month,  $270 (3 months), $500 (6 months)
  • Unlimited membership – $145 per month, $390 (3 months), $725 (6 months)
  • 10 class punch card – $145

As a thank you to our loyal ICA families, we are increasing/modifying our family discount. The first family member (most expensive membership) will pay full price, and additional members will receive 40% off their memberships and punch cards. We are also adding a student discount,  so students (ages 13-22) receive 20% off their memberships and punch cards. (This can not be combined with the family discount.)


Last but not least – John and Nikki will be out of the area July 5-7 and July 10-21 for our wedding and honeymoon! During this time, you’ll be in good hands with Coach Sara, Coach Mark, and Coach Karen. Please be on your best for them! We will be checking email periodically and will do our best to get back to you within a day or two if you have any questions or concerns. Thank you Sara, Mark, and Karen for making this possible for us!!

Daily WOD – Jun 30, 2012

Fun in the sprinkler

Shoulder press 1-1-1-1-1-1-1


1 mile run (not for time)


30 ring dips (50 advanced)

WOD Notes:  The mile run in this workout is designed to get you thinking about running and running form.  There will be no stopwatch or clock to make you want to run faster but you can certainly run fast if you like!  Compare shoulder press to 120106.

Daily WOD – Jun 29, 2012

Micky’s first class!

Complete 21-15-9 reps for time of:

  • Deadlift (295/195# – NTE 75% 1RM)
  • Burpee box jumps (24/20″)
Note: There is an excessive heat warning in effect starting noon on Friday until 8pm Sunday. Be smart! Drink plenty of water throughout the day, and bring some cold water with you.

Make Up Day – Jun 28, 2012

Jenny, Korba, and Phil – Thanks for visiting Jenny and Phil!

Come in between 4:30 and 7:30 to make up a workout from the last week.  This week the choices are:

  1. 4 minute AMRAP of double unders, KB swings (53/35#), Row (10m=1 rep), box jumps (24/20″), rest 3 minutes between stations
  2. Overhead squat 10-10-15 then timed 800m run
  3. “Randy” 75 power snatches (75/55#) for time
  4. Snatch grip deadlift 5-5-5-5-5 then 40 HARD sledge hammer swings (20R/20L) and 3 minute max distance partner prowler push (~40% 1RM deadlift)
  5. “Angie” 100 pullups, 100 pushups, 100 situps, 100 squats for time

Daily WOD – Jun 27, 2012

Thanks for visiting Trish
and Gareth


Complete for time:

  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 squats
WOD Notes:  Scale to half reps, or 3/4 reps, as needed.  If you’ve built up calluses, it might be a good idea to shave them tonight…  Angie is known for causing rips! Compare to 111107.

Daily WOD – Jun 26, 2012

Welcome Mario!

Snatch grip deadlift 5-5-5-5-5 


3 minute max distance partner prowler push (~40% 1 RM deadlift)


40 HARD sledge hammer swings (20R/20L)

WOD Notes:  The partner prowler pushes involve two people trading off as often as needed for 3 minutes to get as far as you can.  Deadlifts are not meant to be excessively heavy but instead are designed to help with the first pull of the snatch.  

Daily WOD – Jun 25, 2012

Quentin crushing Randy


Complete for time:

  • 75 power snatches (75/55#)
WOD Notes:  “Randy” is a benchmark hero WOD that is designed to be in the sub-ten minute time domain.  You should choose a weight that you could snatch at least 20 times in a row when fresh to keep in the proper domain.

Rest Day and July Schedule

Thanks for another great week at ICA! As you rest up and enjoy your weekend, be sure to mark your calendars for these upcoming dates and events!

  • Wed. July 4 – OPEN GYM (free for all members and guests) 8:30-11:30am. No regular classes.
  • Tues. July 10 – Sat. July 21 – John and Nikki out of the area.  No schedule changes are planned. (Be sure to thank your lovely assistant coaches!)
  • Mon. July 23 – New class times added! (More details coming July 1.)
  • Sat. Aug 4 – ICA’s Anniversary Celebration & 31 Heroes Fundraiser

Daily WOD – Jun 23, 2012

Dan getting all 15 reps

Overhead Squat 10-10-15


Timed 800m run

Compare 800m run to 120217.

WOD Notes:  The goal on the overhead squats is to find a 15 rep max.  The two sets of 10 should be at lighter weights to warm you up to the true 15 reps.  In CrossFit, a mark of an elite athlete is when they can overhead squat their body-weight 15 times.  To see Nicole Carroll (for whom the workout “Nicole” is named) take on the task, click here.

Daily WOD – Jun 22, 2012

Breakfast club box jumps

Complete a 4 minute AMRAP at each station:

  • Double unders
  • Kettlebell swings (53/35#)
  • Row (10 meters = 1 rep)
  • Box jumps (24/20″)

Rest 3 minutes between each exercise.

Community Notes: Happy birthday to Meghan Rosser and Dad (Steve Warnek)!

Anniversary Celebration and Fundraiser


It’s hard to believe, but August 1st marks Iron Cross Athletics’s one-year anniversary! In recognition, we’re hosting an anniversary WOD and celebration on Saturday August 4th for ICA members, guests, and our friends from local CrossFit affiliates. The WOD will be a fundraiser for the 31Heroes Project.

The 31Heroes Project came about in response to the helicopter crash that took place on August 6, 2011, killing 30 military service members and one military working dog. The 31Heroes Project honors these fallen heroes and raises funds for programs that provide support to families of all fallen military heroes—past, present, and future. ICA participated in this WOD last year, and we hope to make it an annual fundraiser at our gym.


More details to be announced as the date draws nearer. Plan on opening remarks around 9am followed by WOD heats throughout the morning. Because the WOD is long (31 minutes), we may have people start as they arrive. Around noon we’ll roll into an anniversary “stink and drink” celebration – complete with food and beer for all to enjoy.

(More recent blog post and updated information available HERE.)


We are encouraging participants to register online at the 31Heroes website, but we are not requiring it! You are welcome to show up at ICA the day of the event and make a donation of any amount. To officially register for the 31Heroes fundraiser, visit our event page. The minimum donation is $31, and for an additional $6 they’ll mail you a t-shirt. 


Athletes of all ages and fitness levels are welcome to participate. We will have plenty of scaling options for beginners through advanced. You can show up with a partner or have one assigned to you when you arrive. If you choose to not register online, please send us an email to let us know you plan to attend.


Send us an email or give us a call. We hope to see you there!

Make Up Day – Jun 21, 2012

Welcome Henry!

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

  1. 5 rounds for time of 5 shoulder to overhead (185/125#), 10 box jump overs (24/20″), 1 rope climb, 200m run
  2. Zercher box squats 12×2 then 800m unbroken sled drag (20% 1RM deadlift) and 50 toes through rings not for time
  3. In teams of 2 or 3 complete 50 wallclimbs, 200 toes to bar, 200 abmat back extensions and 200 bear sliders (6′ mat = 1 rep)
  4. Thruster 3-3-3-3-3 then partners complete 150 wallballs; one partner is wallballing while other is holding the pushup position
  5. Complete 30 back squats (155/105#), 200m run, 20 squats, 400 m run, 10 squats, 800m run

Daily WOD – Jun 19, 2012

Lindsey PR’s a thruster!

Thruster 3-3-3-3-3


In partners:

  • 150 wallballs (20/14# to 10/9′)
  • Pushup holds

Compare thruster to 111226

WOD Notes:  For the wallballs, one partner holds the pushup position while the other is completing wallballs.  Wallballs may only be completed while one partner is in the pushup position.  Partners may switch as many times as necessary to complete 150 wallballs.  The thrusters will be cleaned from the floor to start the lift.

Daily WOD – Jun 18, 2012

Jerry climbing the wall

In groups of 3 (2 advanced), 1 person working at a time, complete:

  • 50 wall climbs
  • 200 toes to bar
  • 200 abmat back extensions
  • 200 bear sliders (6′ mat = 1 rep)

WOD Notes:  The exercises in this workout may be completed in any order.  Teams can go through sequentially or they can break it into smaller sets. For example, 5 rounds of 10 wall climbs, 40 T2B, 40 back extensions and 40 sliders would complete all the required reps.

Daily WOD – Jun 16, 2012

Lots of new faces today! Welcome Jill
And Blake
And Chloe
And Meghan!

Zercher Box Squat 12×2 


  • 800m unbroken sled drag (20% of 1RM deadlift)
  • 50 toes through rings

WOD Notes:  The Zercher squat places the bar in the crook of your elbows.  It is an excellent core building movement and we will be using this as a speed squat with relatively light weights to develop explosion.

Make Up Day – Jun 14, 2012

Getting big! (He’s got the whole world in his hands.)

Join us between 4:30 and 7:30pm to make up a workout from this past week! Your choices are:

  1. Sumo deadlift 1-1-1-1-1-1-1, then 1,000m row for time, and 5×15 partner leg tosses
  2. “Hope” – 3 rounds of 1 minute at each station for max reps: burpees, power snatch (77/55#), box jumps (24/20″), thruster (75/55#), chest to bar pull ups. 1 minute rest between rounds
  3. AMRAP in 18 minutes of 30 consecutive DUs, 15 consecutive KBS (53/35#)
  4. “Fran” – 21-15-9 of thrusters (95/65#) and pull ups
  5. Bamboo bench press 10-10-10, then bench press 3-3-3-3-3

Daily WOD – Jun 12, 2012


21-15-9 of thrusters (95/65#) and pull ups

WOD Notes: Compare to 120208 or 110928 (or check their respective make up days)

Community Notes: Only 1 more day until our Running Form Workshop with Tim Pappas! It will be held Wednesday night from 6:30-8:30pm. We have 10 athletes registered with room for 4 more. To sign up, go to MindBody and click on the “Seminars” tab. Remember this seminar is usually $40 but is being subsidized by ICA for our members, so the cost for you is only $30. Take advantage of this great deal and learn from the best!

Daily WOD – Jun 11, 2011

Stacey and Dani!

AMRAP in 18 minutes of:

  • 30 consecutive double unders
  • 15 consecutive kettlebell swings (53/35#)

WOD Notes: For today’s WOD,  each set of DU and KBS must be unbroken. If you complete 28 DU and trip on number 29, you have to start that set again! We will scale the number of reps for each person; pick a number that you can easily hit when you’re fresh, but is a challenge when you get tired. For advanced athletes, remember you can always scale UP as well…

Daily WOD – Jun 9, 2012


Complete 3 rounds of the following, with 1 minute at each station. There is a 1 minute rest between rounds. Your score will be the total number of repetitions completed.

  • Burpees
  • Power snatches (75/55#)
  • Box jumps (24/20″)
  • Thrusters (75/55#)
  • Chest to bar pullups
Community Notes:  Today there will only be an 8 a.m. barbell club and a 9 a.m. class. After class, anyone interested in going to Manayunk for the fundraiser can meet in the ICA parking lot to carpool. Bring water and snacks!

Make Up Day – Jun 7, 2012

Roydan maxing out his back squat

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

  1. Hang Power Snatch 1-1-1-1-1-1-1 then AMRAP in 8 minutes of 200m run and 15 HPS (50% of your 1RM)
  2. Complete 4 rounds for time of: 400m run, 25 KB swings (53/35#), 15 pushups (25 advanced)
  3. “Elizabeth” 21-15-9 reps for time of squat clean (135/95#) & ring dips
  4. Partners complete 12 rounds (6 each) of 5 HSPU, 7 deadlift (225/155#), 9 burpees
  5. Front Squat 5-5-5-5-5 then 30 weighted box jumps (not for time)
WOD Notes: If you are doing CF for Hope on Saturday, we’ll have a station set up where you can try a full round, to get an idea of what it will feel like! The WOD is 3 rounds (for max reps) of 1 minute at each station: burpees, power snatch (75/55#), box jump (24/20″), thrusters (75/55#), C2B pull ups, rest. 

Daily WOD – June 6, 2012

Keeley gets explosive

Front Squat 5-5-5-5-5


30 weighted box jumps (not for time)

WOD Notes: Compare weighted box jumps to 110413

Community Notes: Happy birthday Gil! We hope to see you back here soon!

Weekend Notes: We’re looking for a final count for this Saturday’s CrossFit for Hope fundraiser in Manayunk, so we can let CrossFit 215 know how many to expect. Please leave a comment if you plan to attend and we’ll take care of registering everyone! CF 215 is also looking for judges and volunteers, so if you’re willing to help out let us know and we’ll pass your name along. For anyone who wants to drive themselves, the address is: Starfinder Foundation, 4015 Main Street, Philadelphia, PA 19127.

Daily WOD – Jun 5, 2012

Intensity! Crucial for elite fitness.

In pairs, complete 12 rounds (6 each) of:

  • 5 hand stand pushups
  • 7 deadlifts (225/155#)  NTE 60% 1RM
  • 9 burpees

WOD Notes:  This will be an interval style workout in which one partner will complete a full round and then the second partner will complete a full round.   Partners continue alternating until 12 total rounds have been completed.

Other Notes: There are only 6 spots left for Tim Pappas’s Running Form Workshop; reserve your spot today! The workshop will take place at ICA on Wednesday June 13th from 6:30-8:30pm. You will learn and practice POSE running techniques, which will help you run more efficiently. Whether you’re a runner looking to get faster, or you absolutely dread the running part of a WOD, this workshop is for you! To register, go to MindBody and click on the “Seminars” tab. The cost is $30.

Coach Plentus from CrossFit KOP is offering an intensive, 3-hour workshop on the Clean & Jerk this Sunday from 3pm-6pm.  During the clinic, you’ll learn a detailed breakdown of this famous Olympic lift and get personalized feedback on your form, including a video analysis of your C+J to analyze it in slow motion. All levels of experience are welcome. Email chris@crossfitkop.com to reserve your spot. The cost is $50.

Daily WOD – June 4, 2012

Welcome Jackie!


For time, complete 21-15-9 of:

  • Squat Clean (135/95#)
  • Ring dips

WOD Notes: Elizabeth is a benchmark WOD that requires a full squat clean. The weight you choose should not exceed 70-75% of your 1RM squat clean. If you power clean, you must immediately follow with a front squat to “Rx” this today.

Compare to 110803.

Rest Day – Jun 3, 2012

Thanks for another great week at ICA! Enjoy the rest of your weekend!

Community Note: Lindsey and Kim are doing a mud run next weekend to raise money for the National Multiple Sclerosis Society. They will have a collection jar in the box next week and would appreciate any donations! The event, MuckRuckus MS, will take place in Newtown Square, PA, and is known for being a really challenging and muddy event!

Daily WOD – Jun 2, 2012

Complete 4 rounds for time of:

  • 400m run
  • 25 kettlebell swings (53/35#)
  • 15 pushups (25 advanced)
Notes:  Classes are free today at 9 and 10 a.m.  All ages and abilities are welcome!  We will modify the workout as needed.  If you are visiting for the first time, please show up 15 minutes early to sign a waver.

June Schedule and Announcements

June 2 – 9am and 10am classes are free today! Visitors of all ages and abilites are welcome to join us for a WOD, to see what ICA is all about! If it’s your first visit, show up a few minutes early to meet the coaches and fill out a waiver.

June 9 – The worldwide CrossFit for Hope fundraiser takes place today! Join us as we throw down with other affiliates from the Greater Philadelphia area at an event in Manayunk. We encourage everyone to participate! To register, click HERE and follow the green link in the upper corner. (If you registered for the Open, you can use the same userID and password.) Please fundraise or make a personal donation to this very worthy cause! Our ICA goal is $1000 (click HERE to support us!) Folks who want to carpool to Manayunk should meet at ICA around 9:45am, and be ready to leave at 10am. We’ll be back by early afternoon.

Due to this event, we are cancelling the 10am class on June 9th. We will offer the 8am barbell club and 9am class as regularly scheduled. Thank you for your understanding!

June 13 – ICA has teamed up with local running coach Tim Pappas to offer a Running Form Workshop from 6:30-8:30pm. The workshop will help participants improve their running by learning and using POSE techniques. You’ll become more efficient in your stride, resulting in faster splits and less injury! For more information, check out the event flyer HERE. Both Nikki and John have taken this workshop and highly recommend it. The cost is $30 for the 2-hour workshop. Register through MindBody by clicking on the “Seminars” tab. Space is limited to the first 12 people to register, so don’t delay!

Daily WOD – Jun 1, 2012


Mike S. with a fast transition

Hang Power Snatch 1-1-1-1-1-1-1


AMRAP in 8 minutes of:

  • 200m run
  • 15 hang power snatches (50% 1RM)

WOD Notes:  AMRAP in 8 minutes means you will have 8 minutes to complete as many rounds as possible of the two movements.   The score is total rounds completed.

Make Up Day – May 31, 2012

Welcome Colin!

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

  1. Push Press 5-3-3-2-1-1 then 10-9-8-7-6-5-4-3-2-1 for time of push press (50% 1RM) and situps
  2. 30 wallball, 20 burpees, 10 toes to bar, 5 rope climbs, 10 toes to bar, 20 burpees, 30 wallballs
  3. “Murph” – run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile (see 5/28 post for more details)
  4. Partners complete 10 rounds (alternating after each full round) of: 15 box jumps (24/20″), 10 wall balls (20/14# to 10/9′), 5 power clean and jerk (135/95#, NTE 70% 1RM)
  5. Un-banded box back squat 12×2, then 200 m walking lunge for time
Community Note: Happy Birthday Coach Mark! Burpees for everyone who comes to make up night! 

Daily WOD – May 29, 2012

Partners feeling each other’s pain

In groups of 2, with one person working at a time, complete 10 rounds of:

  • 15 box jumps (24/20″)
  • 10 wall balls (20/14# to 10/9′)
  • 5 power clean & jerk (135/95#, NTE 70% 1RM)
WOD Notes: Each partner group shares a box, a medicine ball, and a barbell. Partner 1 will complete one full round while Partner 2 rests, then they switch. Transitions should be fast, and every round should be a full out SPRINT! Each partner completes 5 full rounds. Advanced women shoot to 10′.
* HEAT WARNING – There is an excessive heat warning in place for today. If you know you don’t handle the heat well, consider taking tonight off and joining us at 6:15am tomorrow morning instead. If you choose to come in tonight, be sure to drink at least 1-2 liters of water throughout the day.  Let’s be smart and stay safe!

Daily WOD – May 28, 2012

What a great group! Thanks for joining us today to honor our lost military heroes!


Complete for time:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  See a summary of the story of Lt. Michael Murphy here.

WOD Notes: This is a hero workout, and if you couldn’t already tell, it’s a doozy! We’re performing it today in honor of all the men and women who died serving in the U.S. Armed Forces. This workout calls for a 20# weight vest for guys and 10# for girls, but only wear the vest if you know you can finish! We have a limited number of weight vests available. The WOD 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.

A good 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.) Compare half Murph results to 111015 (or check that week’s make up night)

Schedule Notes: There is ONE CLASS ONLY today – at 10:00am. See you there!

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