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 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!

Daily WOD – May 26, 2012

Complete for time:

  • 30 wall ball (20/14# to 10′)
  • 20 burpees
  • 10 toes to bar
  • 5 rope climbs
  • 10 toes to bar
  • 20 burpees
  • 30 wall balls

WOD Notes: Rx today requires men and women to both shoot to 10′  for wall balls.

Class Notes: Remember there is no 10am WOD today! Join us for the 8am barbell club or 9am class.

Daily WOD – May 25, 2012

The ladies of the breakfast club!

Push Press 5-3-3-2-1-1


For time complete 10-9-8-7-6-5-4-3-2-1 of:

  • Push press (50% 1RM)
  • Sit ups

WOD Notes: Compare push press and short metcon to 111115 (or if it’s not there, check that week’s make up day!)

Community Notes: Happy Birthday Chris Rieser!

Schedule Reminder: Due to the holiday weekend, this Saturday there will be no 10am class. We will run the 8am barbell club and 9am class only. On Monday, there will be one class only, at 10am. Come join us for a brutal hero WOD!

Make Up Day – May 24, 2012

Coach Mark with great form on the KBS – full extension and ears showing!

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

  1. “Nate” AMRAP in 20 minutes of 2 muscle ups, 4 handstand pushups, 8 KB swings (70/53#)
  2. Back squat 3-3-3-3-3 then complete 4 rounds for time of run 200 m, 25 air squats
  3. Complete 3 rounds for time of 20 squat snatch (95/65#) and 30 vertical jumps (18/14″)
  4. Banded deadlift 12×1 @ 60% 1RM then 200 m unbroke sled drag at 35% of 1RM; assistance work 100 butterfly abmat situps
  5. Teams of 4 complete 250 pullups, 250 KB swings (53/35#), 250 double unders, 250 overhead squats (95/65#)

Daily WOD – May 23, 2012

In teams of 4 complete the following for time:

  • 250 pull ups (chest to bar advanced)
  • 250 KB swings (53/35#)
  • 250 double unders
  • 250 overhead squats (95/65#)

WOD Notes: This workout is slightly modified from the 4th team event at the 2011 Regionals. For the competition, only one athlete was allowed to work at a time.  Today we’ll allow 2 people to work at a time. Each team will be given two kettlebells and two OHS bars to accomodate different weights. Nikki completed this WOD alongside 3 other athletes from team KOP in 29:22 (chest to bar pull ups and one athlete working at a time).

Daily WOD – May 21, 2012

Welcome Cindy
and Krista

Complete 3 rounds for time of:

  • 20 squat snatch (95/65#, NTE 60% of your 1RM squat snatch)
  • 30 vertical jump (18/14″)

WOD Notes: Today’s WOD requires a full squat snatch. Please choose a weight where you can catch the bar in a full squat! If you absolutely can not squat snatch, you may power snatch and overhead squat, but this will be considered a scale.  For the vertical jump, choose a height you can hit consistently, but which requires you to “set up” each time. If you can dynamically jump the Rx height, consider going Rx+ today!

Daily WOD – May 18, 2012

SO proud of Lindsey and Matt who both got their first handstands today!!


AMRAP in 20 minutes of:

  • 2 muscle ups
  • 4 handstand push ups
  • 8 kettlebell swings (70/53#)

WOD Notes:  Nate is a hero WOD in honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq on Feb 4, 2008. This WOD was first posted on the CrossFit mainpage on Feb 12, 2008. Anyone who doesn’t have muscle ups can scale to 2 ring rows and 2 ring dips(2 pull ups and 2 push ups) for each muscle up.

Make Up Day – May 17, 2012

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

  1. “Filthy Fifty” – See May 11th for details
  2. With an 8 minute clock, run 400m then complete max reps of one arm KB OHS (53/35#). 100m penalty when/if you drop the KB. Then – 12 x 2 banded box back squats.
  3. 1 rep max turkish get up, then 1 rep max hang power clean
  4. AMRAP in 15 minutes of 10 chest to bar pull ups and 10 deadlifts (205/135#, NTE 50% of your 1RM)
  5. 3 rounds for time of 800m run, 15 box jumps (32/24″), 30 push press (95/65#)

Daily WOD – May 16, 2012

Early morning 800m run

Complete 3 rounds for time of:

  • 800m run
  • 15 box jumps (32/24″)
  • 30 push press (95/65#)
WOD Notes: There will be a 30 minute time cap on this WOD.  As usual, we will scale distances, heights and weights as needed.

Daily WOD – May 15, 2012

Keeley and Frank tearing up some deadlifts

AMRAP in 15 minutes of:

  • 10 chest to bar pull ups
  • 10 deadlifts (205/135#)

WOD Notes:  The deadlift weight should not exceed 50% of your 1RM deadlift. To scale the chest to bar pull up, try to find a band that lets you hit the full range of motion (chest touching the bar).

Rest Day & CrossFit for Hope!

Thanks for another great week at ICA!! As you relax and enjoy the good weather this weekend, take a few minutes to sign up for this year’s CrossFit for Hope fundraiser. This year the entire CrossFit community is joining together to raise money for St. Jude Children’s Research Hospital. The goal is to raise $1.7 million – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases.



Three rounds of:

  • Burpees
  • 75/55 pound Power snatch
  • Box jump, 24/20″ box
  • 75/55 pound Thruster
  • Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

To register, visit Register under CrossFit Phoenixville. We will be doing the workout at a facility in Manayunk along with other local affiliates – thanks to the hard work of CrossFit 215 for organizing the event! Our goal is to make it the largest CFH event on the east coast! CF 215 set up a Facebook page HERE to track who will be attending – if you have a Facebook account please visit and click “going”.

We set an affiliate goal of $1000. If we get 20 people to each raise $50, we’ll meet our goal!

Daily WOD – May 12, 2012

Welcome Megg!
and Brandy!

With an 8 minute clock :

  • Run 400m then 
  • AMRAP of 1 arm kettlebell OHS (53/35#) *

* You may switch arms as needed, but the KB must remain overhead at all times. Any time you lower/drop the KB, complete a 100m run before continuing.


Banded box back squat 12 x 2 (approx 50% 1RM)

Community Notes: Happy birthday Ian (Sieller)!

Daily WOD – May 11, 2012

Cari and Lindsey’s kipping K2E
Welcome Chase and Dani!!! Great job on your first class!

“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 (abmat)
  • 50 wall balls, (20/14# t0 10/9′)
  • 50 burpees
  • 50 double unders

WOD Notes:  This is a long chipper and is a CrossFit benchmark. Beginners may scale to “Dirty Thirty” – which is 30 reps of each movement.  There will be a 40 minute time cap on the WOD.

Compare to 110813.

Make Up Day – May 10, 2012

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

  1. 10-1 HSPU, 1-10 L-sit pull ups for time
  2. Deadlift 1-10-1-20-1-30-1 then tabata wallballs (14/10# to 10′)
  3. 30-20-10 reps for time of overhead squat (95/65#) and ring dips
  4. 3 minute AMRAP at 4 stations: double unders, toes to bar, box jumps (24″/20) and pushups with one minute rest between each round.
  5. Push jerk 1-1-1-1-1-1-1 then 5 rounds for time of 5 push jerk (70% 1 rep max), 10 pistols

Daily WOD – May 9, 2012

Lindsey jerks 75# & Matt reps pistols in the background

Push Jerk 1-1-1-1-1-1-1


5 rounds for time of:

  • 5 push jerk (75% of 1 rep max)
  • 10 pistols

WOD Notes:  Today we are going to focus on a strict push jerk which means there is no front to back splitting of the legs.  The push jerk is usually a slightly lower weight than your split jerk.  Compare to your split jerk on 120326.


Congratulations to Nikki on coming in 18th at the 2012 Mid-Atlantic Regional competition this weekend.  Nikki came in ranked 30th among individual competitors and worked her way up through each event.  It was a pleasure to witness the support from our members who traveled so far to cheer her on through the grueling WOD’s and we can’t thank everyone enough for your support!  This was a proud weekend for ICA.

Daily WOD – May 8, 2012

Complete an AMRAP in 3 minutes at each station, with a 1 minute break between stations:

  • Double unders
  • Toes to bar
  • Box jumps (24/20″)
  • Push ups

WOD Notes: Your score is the total number of reps completed at all 4 stations.

Daily WOD – May 7, 2012

Complete 30-20-10 reps for time of:

  • Overhead squat (95/65#)
  • Ring dips
WOD Notes:  The weight in this workout is designed not to exceed 55% of your 1 rep max overhead squat.  Please sign up for the 6:15 a.m. if you plan on attending.

Daily WOD – May 5, 2012

Deadlift 1-10-1-20-1-30-1


Tabata wall balls (men 16# or 14#, women 12# or 10#, both to 10′)

WOD Notes:  Each set of deadlifts is for max weight, not for time. You’ll start with a 1 rep deadlift. This should NOT be equal to your 1 rep max, because of all the volume to follow. Choose a weight that is heavy but attainable, likely around 90% of your 1RM. Next you’ll perform a set of 10 deadlifts. Again, choose your weight wisely… because all 10 must be completed “touch and go” in order for the set to count! Next you’ll do another heavy 1 rep, then 20 reps then 1, then 30, and end with 1. The four 1 rep deadlifts do NOT have to be at the same weight. Scale up or down each round as needed.

Compare to 111022. Your results will be recorded as the weight successfully used for each set, for example:

  • Nikki 235-175-235-155-225-135-225

Community Notes: Happy birthday Miranda! And happy Cinco de Mayo to all!

Daily WOD – May 4, 2012

Phil demonstrates the L-sit pull up!

Complete for time:

  • 10 to 1 handstand push up
  • 1 to 10 L-sit pull up

WOD Notes:  This WOD has 10 rounds, the first of which consists of 10 HSPU then 1 L-sit pullup.  The second round is 9 HSPU and 2 L-sit pull ups, and so on until the last round is 1 HSPU and 10 L-sit pullups.  An L-sit pullup is a strict pullup during which your feet stick straight in front of your body so that it makes the shape of an “L”.  You can scale by bending your knees (a tuck pull up), or you can sub with 1 strict pullup plus 1 sit-up for each L-sit pull-up.

Make Up Day – May 3, 2012

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

  1. Thruster 1-1-1-1-1-1-1,  then 50 thrusters for time (105/70#, NTE 60% of your 1RM) with 5 burpees every time you put the bar down.
  2. Strongman Partner AMRAP. 2 minutes at each station for 2 full rounds: tire flip, leg tosses, prowler (176/110#), ring push ups, farmer’s carry (70/50# dumbbells), sliders. See 4/28 post for more details.
  3. Complete 5 rounds for time of: 50 feet overhead walking lunge (45/25#) and 21 burpees
  4. Front squat 3-3-2-2-1-1, then 20 skin the cats (not for time). 30 advanced.
  5. 2 rounds for time of: Run 400m, 21 power snatch (115/75#), run 400m, 21 power clean (115/75#). Weight NTE 75% of your 1RM power snatch. 

Community Notes: Happy birthday Laurie!

Daily WOD – May 2, 2012

Explosion is crucial to the power snatch.

Complete 2 rounds for time of:

  • 400m run
  • 21 power clean (115/75#)
  • 400m run
  • 21 power snatch (115/75#)

WOD Notes: The weight you use should not exceed 75% of your 1RM power snatch.

Daily WOD – Apr 29, 2012

Pink shirt twins at the 5:30

Complete 5 rounds for time of:

  • Overhead walking lunge (45/25# plate), 50 feet
  • 21 burpees

WOD Notes:  This is an oldie but goodie from the vaults of the main page (!  This workout was first posted in 2005 and was repeated in 2007, 2009, and 2010.  Click HERE  to see the 6/21/2010 post and some firebreathers’ results.  See a video demo HERE (wmv) or HERE (mov).  Note – unlike the video, you must clap overhead on your burpees, and we are using plates not barbells for the lunges.  The back knee should “kiss” the ground on each step of the walking lunge.

May Dates & Announcements

Here are some important dates for May (and early June)!

  • May 5 – The 8:00am Barbell Club will be cancelled today. We apologize for any inconvenience!
  • May 7 – After a very successful trial period for the 6:15am Monday class, we are permanently adding this class to the schedule starting today!
  • May 28 – Modified schedule for Memorial Day. We will offer ONE workout only, at 10am. It will be a hero WOD in honor of those who died while serving in United States Armed Forces. (If you REALLY want an evening option that day, please post to comments.)
  • June 2 – FREE CLASS!! The 9am and 10am classes are free today! Bring a friend, neighbor, or family member to join you. Or, if you’ve been watching our blog and wanting to see what it’s all about, stop in! Please let us know that you’re coming so we can plan ahead.
  • June 9 – CrossFit for Hope. A HUGE CrossFit wide fundraiser (replacing the former Fight Gone Bad fundraiser). We’ll be joining up with other local CrossFit affiliates at an event in Manayunk. Please save the date!!! For the main CrossFit for Hope page see HERE. For our local event, see the Facebook page HERE.

Daily WOD – Apr 28, 2012

Team work!
Nicole and Kim flipping the heavy tire!
Nick pushing 178#
Prowler pushes and farmers carries in the warehouse

Strongman Partner AMRAP

You and a partner will spend 2 minutes at each station trying to rack up as many points as possible. You will go through the full rotation TWICE!  Stations:

  • Tire Flip
  • Leg tosses 
  • Prowler (200/110#)
  • Ring push ups 
  • Farmer’s carry (70/50# dumbbells)
  • Sliders 

WOD Notes: There will be a 24 minute running clock, and you’ll rotate to a new station (with your partner) every 2 minutes. One person working at at time. The fire flip, leg tosses, and ring push ups are worth 1 point per 1 rep. The prowler and farmer’s carry are 1 point per 10 meters. The sliders (to be explained in class!) are worth 1 point per mat. The team with the most point wins! Teams can be single gender or mixed, but you and your partner will need to use the same tire and prowler weight.

Community Notes: Good luck to all our athletes competing in the Tough Mudder this weekend! We know of Mark (Saturday) and Phil (Sunday). Any others? Make us proud!!

Daily WOD – Apr 27, 2012

Ever feel like this post WOD?
Or this?
Or this?

Dirty thruster 1-1-1-1-1-1-1


Complete 50 thrusters (105/70#, NTE 60% of your 1RM). Every time you put the bar down, complete a 5 burpee buy-in before picking it back up.

WOD Notes:  Thrusters are “dirty” meaning they must be cleaned off the floor to start the attempt. You may power clean and start your thruster from the top, or squat clean and start the thruster from the bottom. Either way, you must hit a below parallel squat and show control of the bar overhead for the rep to count!

Make Up Day – Apr 26, 2012

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

  1. “Hell-en” – 1200m run, 63 KBS (53/35), 36 pull ups, 800m run, 42 KBS, 24 pull ups, 400m run, 21 KBS, 12 pull ups
  2. Baseline (500m row, 40 air squats, 30 sit ups, 20 push ups, 10 pull ups), then shoulder press 12×2 at 80% of your 1RM
  3. “Nasty Girls” – 3 rounds for time of 50 air squats, 7 muscle ups, 10 hang power clean (135/95)
  4. Banded back box squat 12×2 followed by an unbroken 400m sled pull (20-25% of your 1RM deadlift)
  5. 4 intervals, each for time, of: 300m row, 30 abmat sit ups, 3 rope climbs

Daily WOD – Apr 25, 2012

Congrats to Lindsey for her first rope climb WOD!

Complete 4 intervals, each for time of:

  • Row 300m
  • 30 abmat sit-ups
  • 3 rope climbs

WOD Notes: The sub for rope climbs will be 12 (challenging!) ring rows.

Community Note:  Happy Birthday Kim Dieter!

Daily WOD – Apr 24, 2012

Gunter going for a second sled drag

Banded box back squats 12 x 2 (approx 50% of your 1RM)


400m sled drag – UNBROKEN! (20-25% of your 1RM deadlift)

WOD Notes: If you break your 400m sled pull, there is a penalty! You have to leave your sled where you stopped,  sprint to the gym door, sprint back to your sled, then continue pulling.

Daily WOD – Apr 23, 2012

Congratulations to Cari on her first (and 2nd, 3rd, 4th, & 5th) muscle ups!! Way to go!!!!!
Welcome Jerry! Great job on your first class!

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 muscle ups
  • 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC
WOD Notes: This is another CrossFit classic. Check out the video below, which was one of the most inspiring videos for me when I first started CF! The sub for muscle ups will be jumping MU, 2x pull ups + 2x ring dips, or 2x pull ups + 2x push ups.


Class Notes: Please sign up for the 6:15am class if you are coming! Class will be taught by Coach Mark, so you know it’ll be a good time. And trust us, you don’t want to miss the cash out he has planned…


Daily WOD – Apr 20, 2012

Nick on the last round of pull ups

“HELL-en” (Helen’s evil sister)

For time complete:

  • 1200m run
  • 63 kettlebell swings (53/35#)
  • 36 pull ups
  • 800m run
  • 42 KBS
  • 24 pull ups
  • 400m run
  • 21 KBS
  • 12 pull ups

WOD Notes:  This workout is an alteration on the classic “Helen” and was the second event of the 2010 CrossFit Games.  Helen, a classic benchmark workout, is 3 rounds for time of a 400m run, 21 kbs, and 12 pull ups. HELL-en is twice that work load! We will scale distances, reps and weight as always so come on in for a good time! Hell-en will have a 35 minute time cap. (If you’re REALLY not feeling up to a longer workout, we’ll consider scaling to regular old Helen…)

Make Up Day – Apr 19, 2012

Kev and Killa's challenge - 30 wall balls for time at 24/20# to 10'!

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

  1. Back squat 1-1-1-1-1-1-1 then 30 weighted box jumps not for time
  2. Tabata double unders, row, push press (65/45#), KB swing (53/35#)
  3. Team WOD, see Apr 17 for details.
  4. Isa-grace: 30 snatches, 30 clean and jerks for time (135/95#)
  5. 8×1 rack pulls @90% of 1rm deadlift then 5 rounds for time of 10 pushups, 20 double unders

Notes:  Barbell class will run tonight from 6:30 to 7:30, pick up heavy stuff.

Daily WOD – Apr 18, 2012

Matt loves deadlifts, even at 6:15am

Rack pulls 8×1 @ 90% of your 1 RM deadlift. Control the descent.


5 rounds for time of

  • 10 pushups
  • 20 double unders

WOD Notes: Compare metcon to 111025.  Find your last deadlift max on 120201. A rack pull is a deadlift with a shorter range of motion.  The bar starts off resting on plates or boxes or something that elevates the starting position.  It should be easier than a conventional deadlift.

Daily WOD – April 17, 2012

Look at our awesome new weightlifting chains hanging by the wall!
Scott doing a great job getting his elbows up high!

Complete for time:

  • 30 snatches  (squat or power)
  • 30 clean & jerks (squat or power)

WOD Notes: The Rx weight for today is 135/95#, NTE (not to exceed) 85% of your 1RM snatch. In other words, if 135/95# is more than 85% of your 1RM snatch, you should be scaling! This WOD should ideally take less than 15 minutes, and we will have a 20 minute cut off. This will be a good one!

Daily WOD – Apr 16, 2012

Congrats to Gil on his first rope climb! Also Laurie and Karen (who touched the beam for the first time)!

As a team of 4, with 2 people working at at time, complete for time:

  • 1600m row
  • 2 rope climbs
  • 100 wall balls (20/14# to 10′)
  • 2 rope climbs
  • 100 kettlebell snatch (53/35#)
  • 2 rope climbs
  • 100 thrusters (95/65#)
  • 2 rope climbs
  • 100 box jumps (24/20″)
  • 2 rope climbs

WOD Notes: Inspired by WOD 3 of the South Philly Rumble! Each team gets 1 rower and 1 rope, so those movements will be 1 person working at a time. For 2-person teams, complete 1/2 reps with 1 person working at a time . For 3 person teams, complete 3/4 reps with 2 people working at a time.  The sub for a rope climb is 3 rope pulls.

Community Notes: Happy Birthday Tanner! Also, thanks to everyone who came out to the South Philly Rumble to compete and cheer! The team did a great job, and we were very proud of you all! ICA finished in 11th place, narrowly missing the cut-off to compete in WOD 3. We had one of the best fan clubs in attendance, with John, Mark, Natalie, Chris, Tiana, Mike S, Holly, and Paul all making the trek to Philly to show their support.

Class Note: Tomorrow’s 6:15am class will be taught by Coach Sara. Please remember to sign up in MindBody!

Rest Day – Apr 15, 2012

Thanks to everyone for another great week at ICA!  If you’ve got some free time today, feel free to stop down at the South Philly Rumble to cheer on Phil, Eric, Kevin, Sara, Cari, and Nikki as they represent us at the competition. The first WOD starts at 9am, and we’ll have 2 workouts before lunch. The top 10 teams will have a 3rd WOD after lunch.

Daily WOD – Apr 14, 2012

Alotta Tabata

  • Double unders
  • Kettlebell swings (53/35#)
  • Row (calories)
  • Push press (65/45#)

WOD Notes:  What’s a tabata?  Tabata workouts consist of 8 rounds of a 20 second work set followed by a 10 second rest.  The goal is to get as many reps as possible in the 20 seconds of work.  Today we will go through 8 rounds of one exercise then move immediately into next.  Score will be the total number of reps (or calories) completed during all 32 work rounds.

Community Notes: CrossFit Del Val is hosting their Dog Day Afternoon fundraiser today!

Other Notes: Anyone interested in spectating/cheering at the South Philly Rumble on Sunday – feel free to meet us at ICA at 7am Sunday morning for a carpool.

Daily WOD – Apr 13, 2012

Our re-order is in! If you've been waiting for a tee or hoodie, come get 'em before they're gone! Tees are $25, hoodies are $40, and womens tanks are $20.

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


30 reps not for time of weighted box jumps (24/20″)

WOD Notes: Compare to 111228

Make Up Day – Apr 12, 2012

Come on in tonight between 4:30 and 7:30 to make up one of the last 5 WODS.  This weeks choices are:

  1. banded front squat then 400 m run backwards
  2. choose your own WOD, see Friday for details
  3. 10 rounds for time of 15 dead lifts (135, 95#) and 15 push ups
  4. snatch balance 1-1-1-1-1 then snatch 1-1-1-1-1
  5. death by strict pullup then 5 rounds of 10 push press (left), 5 left legged box jumps (16/12″), 10 pp (right), 5 right legged box jumps
Notes:  Tonight we will also have a barbell class from 6:30 to 7:30.

Daily WOD – Apr 11, 2012

early morning presses

WOD 1: Death by deadhang pull up

WOD 2: 5 rounds for time of:

  • 10 left arm dumbbell push press (35/20#)
  • 5 left leg box jumps (16/12″)
  • 10 right arm dumbbell push press
  • 5 right leg box jumps 

WOD Notes: A “death by” rep scheme means in the first minute you do 1 rep. In the second minute you do 2 reps. In the third minute you do 3 reps. Continue until you reach a minute where you can’t do the required number of reps in that minute. For WOD 2, we’ll scale the box jumps using stacked plates for anyone not comfortable jumping to 12″ with one leg. For the push press, feel free to scale up or down!

Community Notes: Happy birthday Kevin and Scott!

Final Note: Please sign up for the 6:15am class if you are coming!

Daily WOD – April 10, 2012

Eric nails it!

Snatch Balance 1-1-1-1-1


Snatch 1-1-1-1-1

WOD Notes: Compare snatch bal to 111101 and snatch to 111206.

Community Notes: Happy birthday John!

There’s absolutely no doubt that you’re the rock that ICA was built on! From the grueling, dirty hours you spent building out our space…

To the amazing coaching you do and your relentless dedication to our members…

To the contagious intensity you tackle every workout with… and the way you push everyone to new limits…

ICA could not exist without you! Thanks for being an amazing coach, athlete, co-owner, and of course fiance! I love you!

Daily WOD – Apr 9, 2012

The first Monday morning crew

Complete 10 rounds for time of:

  • 15 deadlifts (135/95#)
  • 15 push ups
Note:  This is the first Monday morning WOD and is being held by coach John.  Come on out for a rousing good time at 6:15 a.m.!

Daily WOD – Apr 7, 2012


Rep Scheme:

  • 800 m run (or row)
  • 70 ?
  • 60 ? 
  • 50 ? 
  • 40 ?  
  • 30 ?
  • 20 ? 
  • 10 Keg to shoulder (135/75#)


  • Wall balls (20/14# to 10/9′)
  • Sit ups
  • Dumbbell hang snatch (35/25#)
  • Overhead walking lunge (45/25#)
  • Burpees
  • Ring Rows

WOD Notes: Today’s WOD will start with an 800m run (or row) and end with 10 keg to shoulder. In between you get to choose (from the above list) which movement to do 70 reps of, and which to do 60, 50, 40, 30, and 20 reps of.  If you’re up to John’s Challenge, he recommends this version: 70 burpees, 60 wall ball, 50 ring row, 40 DB snatch, 30 OH walking lunge, 20 sit ups. 🙂

Make Up Day – Apr 5, 2012


Come in between 4:30 and 7:30 to make up a WOD from the last week.  This week your options are:

  1. AMRAP in 22 minutes of 8 pistols, 10 push ups, 12 kb swings (53#/35)
  2. Run 1600 m, rest 4 min, 800 m, 3 min, 400 m, 2min, 200 m
  3. Find your 1 rep max at clean, bench press and overhead squat. 3 attempts at each lift.
  4. Complete 100 SDHP and 100 push press in any order (95#/65)
  5. 3 rds for time of 30 abmat situps, 60 air squats, 90 double unders
Note:  Tonight from 6:30 to 7:30 is the second barbell class, come on in to pick up some heavy stuff! Remember to print out the wendler spreadsheet if you’re planning on following that program.

cher∙ry-pick (verb)

In CrossFit, we’re all about data. We record our results every workout so we can look back over time, analyze the data, and see progress. If the first time you did “Karen” it took 17 minutes, the second time it took 13 minutes, and the third time it took 10 minutes, we have indisputable evidence that you’re getting stronger, faster, and fitter. CrossFitters love data.

As coach and owner at I.C.A., there’s another type of data that I’m interested in: attendance data. Here are some stats from the five Saturdays in March:

  • DATE                       WOD                                                            ATTENDANCE
  • March 31               1600, 800, 400, 200m run              8 attendees
  • March 24               Partner Filthy Fifty                              20 attendees
  • March 17               Weightlifting Complex                        15 attendees
  • March 10               800m run / Rope climb                      7 attendees
  • March                      3 3-3-3-3-3 Deadlift                             15 attendees

Anyone else seeing what I’m seeing? On days when the workout included running – specifically longer runs of 800m or more – our attendance plummeted. The average attendance for the two running days was 7.5 people, but for the other three Saturdays it averaged 16.7 people. This trend worries me, because it’s a sign that some members may be cherry picking.

cher∙ry-pick (verb): to select the best or most desirable

In CrossFit, cherry picking refers choosing what WODs to attend based on what you think will be the most fun. You pay a lot of money for your membership, so you should enjoy it right?? The problem is, at I.C.A. our goal is to get you fitter. And the best way to get fit fast is to work on your weaknesses!

Most of you probably already know that there are 10 recognized fitness domains in CrossFit:

  • Cardiovascular and Respiratory Endurance  (example: run/row, FRAN)
  • Strength (example: one rep max back squat, deadhang pull ups)
  • Stamina (example: Murph, The Firebird)
  • Flexibility (example: wall squat, front rack)
  • Power (example: power clean, banded deadlift)
  • Speed (example: 40 yard or 400m sprint)
  • Coordination (example: double unders, kipping pull ups)
  • Balance (example: handstand hold, snatch balance)
  • Agility (example: 3-cone drill, agility ladder)
  • Accuracy (example: wall ball, sledge hammer hits)

Here’s a drill for each of you. Take the 9 bullets listed above and rank them in order of which you need the most work on, to which you are the most confident/capable in. Then make a second list, ranking the domains by which you find the least fun to work on to which you find the most fun to work on. Now step back and compare. If you’re anything like me, the areas where I need the most work are the areas I least enjoy! As a result, I have to consciously force myself to work on my weaknesses. If I pick my WODs based on what looks “fun,” and skip those that look “hard,” I’ll only be hurting myself and hindering my progress.

At I.C.A. we have a lot of folks who love lifting and hate running. And I don’t blame you!  There’s something sexy about lifting, right? It’s alluring. It’s fun. And it doesn’t leave us out of breath and near puking. But as your coach, I’m asking you to shift your perspective – and make ATTACKING YOUR WEAKNESSES your primary focus! When a WOD shows up and you think, “yeah right, no thanks,” that’s probably a sign that you really SHOULD be coming to class that day. Accept that the workout is going to be hard. It’s going to suck. It’s going to hurt. Accept it, and come anyway. You’ll be a better person and a better CrossFitter for it.

Discussion Topic: Post to comments what CrossFit movement(s) or fitness domains you will commit to working on over the next few months!

Daily WOD – April 3, 2012

Kev and Killa face off!

In any order, complete for time:

  • 100 sumo deadlift high-pull (95#/65)
  • 100 push press (95#/65)

WOD Notes: For this workout the reps can be completed in any order desired.  You can do 10 sets of 10 of each or do all 100 of one and then the other. Just get the work done, fast!

Compare to: 110808

April Schedule Highlights

April 9 First day of our NEW 6:15am class! This class will be offered on a trial basis for the next four Mondays (April 9, 16, 23, and 30). We will permanently add the class to the schedule if we get a good turnout during the trial period!

April 14Dog Day Afternoon – An afternoon of fun and competitive WODs, plus beer and wings, at CrossFit Delaware Valley. Benefitting the Delaware County SPCA!

April 15South Philly Rumble – A team competition at Fearless Athletics / CrossFit South Philly. We will be represented by John, Kevin, Mark, Nikki, Sara, and Cari! Anyone who wants to take a day trip into Philly is welcome to come watch and cheer!

April 21Ninja Warrior Project – A benefit being held by CrossFit West Chester in honor of one of its members recently diagnosed with Hodgkins Lymphoma. The benefit will include a workout followed by a beef and beer cookout. Please RSVP by 4/14.

Daily WOD – April 2, 2012

Explosion is the key to any Oly lift

“The Other Total”

  • Clean (or power clean)
  • Bench Press
  • Overhead squat

WOD Notes: You have 3 attempts at each lift to find your 1 rep max. Your score will be the sum of your three lifts.

Note: We will absolutely be limiting class to 12 people due to the length of the WOD and the need to share racks. Please sign up for class to guarantee your spot! If you have the flexibility to take a later class, today would be a good day to do so. Our 6:30pm is usually small, and will allow you more time at the rack.

Daily WOD – March 31, 2012

We’re not gonna let a little bit of rain stop us… puddles are fun! Dress in synthetic layers and bring a warm change of clothes for after the WOD. This will be a good time!

  • Run 1600 meters for time
  • Rest 4 minutes
  • Run 800 meters for time
  • Rest 3 minutes
  • Run 400 meters for time
  • Rest 2 minutes
  • Run 200 meters for time

WOD Notes: Completing this WOD as prescribed will rack up just under 2 miles. As always, we can shorten the runs as needed to accomodate each member’s ability.  If you’re scared of this WOD, it probably means you should be doing it! If you are the type of person who melts in the rain, or you’re legitimately concerned about running in the rain, your friendly coaches may entertain a rowing modification. Be prepared to state your case 🙂

Also remember we have our first Barbell Club session at 8am! If you haven’t already done so, fill out this spreadsheet and bring it with you.

Community Notes: Happy WEDDING DAY Mike Keeley!!! Best wishes for a happy future with the Mrs!

Daily WOD – March 30, 2012

Dan swinging away

AMRAP in 22 minutes of:

  • 8 pistols (one-legged squat)
  • 10 push ups
  • 12 kettlebell swings (53/35#)

Note: Remember to sign up for the 6:15am if you are coming!

Community Note: Happy birthday Dan!

Barbell Club Note: For athletes planning to follow the Wendler method, access the spreadsheet HERE. Fill in the blue boxes, print a copy, and then delete your info to leave it fresh for the next person. Remember to bring it with you on Saturday mornings and/or Thursday nights! We will also have a folder at the box where you can store these.

Open Gym – March 29, 2012

Tiana learns the keg clean!

To celebrate the END of the 2012 Reebok CrossFit Open, and all the great efforts we saw over the last 5 weeks, we are offering an OPEN GYM tonight from 4:30-7:30pm! That means you can do any workout you want! Come work some heavy lifts, repeat one of your favorite metcons, or try a new benchmark WOD. If you’re at a loss for ideas, check out your goals sheet for inspiration, or ask your friends what they’re doing and join in! This Open Gym does count as a class.

We will also be holding a Barbell Club  information session / kick off meeting at 7pm. The purpose of the meeting is to explain the who/what/when/why of Barbell Club and answer any questions you have. Everyone is welcome and encouraged to attend!

Can’t get enough of the Breakfast Club?

We’ve had a few requests to add a third 6:15am class to the schedule. Although I can’t go to work late THREE days a  week… 🙂 … you all may be in luck. Your new assistant coaches have agreed to help make this happen, by joining the morning rotation. To help us decide on whether to add a 3rd morning class, please take a few moments to (anonymously) answer the following two questions. Please answer each question only once, and hit the VOTE button for each question!

[polldaddy poll=6087009]

[polldaddy poll=6087066]

Daily WOD – March 27, 2012

Tanner hits 33 MU during his first MU WOD!

For time, complete 15-12-9 of:

  • Deadlift (275/185#)
  • Muscle ups

WOD Notes: The deadlift weight you choose should not exceed 70% of your 1RM deadlift.  Today’s sub for muscle ups will be 2x pull ups and 2x pushups. (30-24-18 pull ups and push ups)

Remember to sign up for the 6:15am class if you are coming!

Daily WOD – Mar 27, 2012

Congrats to Coach Mark for a great first solo class! (And sorry for forgetting to take a pic during class!)

“NFL Scouting Combine Workouts”

  • 40 yard dash
  • Bench press
  • Vertical jump
  • Broad jump
  • Shuttle run
  • 3 cone drill
WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting Combine, where executives, coaches, scouts and doctors from all 32 NFL teams conduct an intense, four-day job interview in advance of the NFL Draft. Today we’ll run you through some of their drills! See the post from November 11 for more details and your past results: Compare to 111111.
Community Notes:  Join us at 6:30pm for Mark’s first solo class!

Daily WOD – Mar 26, 2012

Gil in his first class

Split jerk 1-1-1-1-1-1-1


3 rounds for time of:

  • 5 clean and jerks (70% 1rm)
  • 15 toes to bar

WOD Notes: Compare 1RM split jerk to 110913

Community Notes:  GET JACKED UP, ICA will be represented at the 2012 Mid-Atlantic regional competition!  Nikki is currently ranked 47 out of the 1746  women who competed in the region!  Results are not final until Tuesday but they are not likely to change by much.  Her highest finish on a single WOD was on 12.4 during which only 10 women completed more muscle ups.  This is a tremendous honor and anyone who has seen the progression of the games to date knows how difficult it is to qualify for the regional event.  We’ll be cheering for you babe!

We are also tremendously proud of Team ICA as we finished 88th of the 142 teams that entered the region!  Thanks to everyone who participated in this five week series of grueling WODs and hopefully everyone gained something from it.  We couldn’t be happier with the community that has developed at the gym and it has been great to see the gutsy performances in the competition atmosphere.

Daily WOD – March 24, 2012

Karen solo coaching at the 9am!

Partner “Filthy Fifty”

In teams of 2, one person working at a time, complete:

  • 50 box jump (24/20″)
  • 50 jumping pull ups
  • 50 kettlebell swings (53/35#)
  • 50 walking lunge
  • 50 knees to elbow
  • 50 push press (45/35#)
  • 50 back extensions
  • 50 wall ball (20/14# to 10/9′)
  • 50 burpees
  • 50 double unders

Community Notes: Good luck to Chris C who will be tackling a 50k trail race today! On foot! We’ll all be thinking of you and sending good luck wishes your way.

Open WOD Note: We’ll host a make up session for Open WOD 12.5 at 8am tomorrow. Doors will open at 7:30 for athletes to warm up!

Coaching Note: Karen is coaching her first solo class at 9am. Come out and support her – we’re hoping for a great turnout!

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