Teen & Youth Program – Summer 2026

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đŸ’„ Teen & Youth Strength & Speed: Summer Starts June 15!

Summer is almost here, and that means it’s time for one of our favorite ICA traditions – the summer Teen & Youth Program!

Our Teen Strength & Speed (ages 13–17) and Youth Strength & Speed (ages 8–12) programs are built to develop strength, explosive power, speed, coordination, and mobility in a safe, fun, and encouraging environment. Whether your child is brand‑new to training or already deep into their sport, our coaches know how to meet them where they are and help them level up.

More than just workouts, these sessions build:

  • A lifelong love of movement
  • Confidence in and out of the gym
  • Solid technique and training knowledge
  • Athleticism that carries over to every sport

Our summer session kicks off June 15, and we’re ready to help your kids have their strongest, fastest, fittest summer yet — and return to their fall sports fitter than they left.

Details

Dates: June 15 – August 14

Class Times: We offer a mix of evening and daytime classes to fit every schedule!

Youth Program (Ages 8 – 12)

  • Monday: 7:00 – 7:45 PM
  • Tuesday: 10:30 – 11:15 AM
  • Thursday: 10:30 – 11:15 AM

Teen Program (Ages 13 – 18)

  • Monday: 7:00 – 8:00 PM
  • Tuesday: 10:30 – 11:30 AM
  • Wednesday: 7:00 – 8:00 PM
  • Thursday: 10:30 – 11:30 AM — FREE SESSION! The Thursday Teen class does not count toward class totals. It’s available to all Phoenixville area Teens — no ICA membership required. For safety and liability, we require all participants to sign a waiver and register in advance. Contact John (info@ica-strong.com or 717-794-8226) for details.

Pricing:

  • 1x/week (5 classes/month) – $88/month
  • 2x/week (9 classes/month) – $131/month
  • 3x/week (14 classes/month) – $165/month

Contact Us

Reach out to John at info@ica-strong.com or 717-794-8226 (text or call) with questions or to enroll!

 

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Daily WOD – Apr 24, 2015

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“Inverse Kalsu”

Complete 100 burpees for time, with 5 thrusters (135/95#) at the start of each minute.  

WOD Notes: Kalsu is a hero WOD that consists of 100 thrusters, with 5 burpees at the start of each minute. “Inverse Kalsu” should be equally “enjoyable!” Thrusters should not exceed 65% of your 1RM. You may opt to do fewer thrusters (i.e. 3/minute), a lighter weight, or fewer burpees (i.e. 50 total),  as needed.

Community WOD Notes: We still have space left for the community WOD this Sunday at 11am. Invite your friends, family members, and neighbors to join us! The WOD will be beginner friendly and a good intro to what a daily workout looks like at ICA. Email us at ironcrossathletics@gmail.com to register. Experienced members are invited to participate too!

Community Notes:  Happy Birthday Jess V!!

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Make Up Day – Apr 23, 2015

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Good follow through Tav!
Good follow through Tav!

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

  1. Deficit Deadlift 8×2 (85%) then weighted pull up 1-1-1-1
  2. AMRAP in 20 minutes of 400m run then max consecutive hang power cleans (135/95#)
  3. Complete 2 rounds of 1 min on, 1 min off of DB thrusters (50/30#), dynamic push ups, ball slams (40/30#), burpee box jumps (20/16″)
  4. Complete 3 rounds for time of 15 box jumps (30/24″), 15 wallballs (40/30# to 10/8′), 5 muscle ups
  5. Overhead Squat 5-5-5-5-5 then alternating tabata DB presses, L-sit hold
  6. Complete the following 3 intervals: 500m row, 50 DU, 15 deadlifts (275/185#) then 400m row, 40 DU, 10 deadlifts (275/185#), then 300m row, 30 DU, 5 deadlifts (275/185).
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Daily WOD – Apr 22, 2015

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Post sled drag exhaustion!
Post sled drag exhaustion!

Complete the following 3 intervals each for time:

  • 500m row
  • 50 double unders
  • 15 deadlifts (275/185# NTE 75%)

rest, then

  • 400m row
  • 40 double unders
  • 10 deadlifts (275/185#)

rest, then

  • 300m row
  • 30 double unders
  • 5 deadlifts (275/185#)
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Football WOD – Apr 19, 2015

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Time for the next installment of guess whose guns!!
Time for the next installment of guess whose guns!!

Complete 2 rounds of:

  • DB thrusters (50/30#) – max reps in aminute
  • rest 1 minute
  • dynamic push ups – max reps in a minute
  • rest 1 minute
  • ball slams (40/30#) – max reps in a minute
  • rest 1 minute
  • burpee box jumps (20/16″) – max reps in a minute
  • rest 1 minute

WOD Notes:  Compare to 150416.

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Battle for the Iron Phoenix 2!

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The reigning champs!
The reigning champs!

Some details on the Battle for the Iron Phoenix 2!!

Where: ICA

When:  May 2nd, 9:00 am to 2:00 pm.  We will be wrapping up at 2:00 because this is also the day of the food truck festival in town.  The only class that day will be the 7:30 open gym.

What:  This is our second annual in house competition.  There will be 4 events and a final this year.  Some of the workouts will be released in the week prior to the competition.

Who:  Any of our ICA 2x/week or unlimited members (except coaches).  The workouts are set up so that in order to score, you should be able to complete wallballs (20/14# to 10/9′), deadlift 155/105#, and box jump 24/20″.  We will also need judges to help this run smoothly.  There will be two sign up sheets at the gym (judges and athletes).  Please sign up by 4/26 so we can set up heats.

Why:  Loads of fun!  The winners will be immortalized by having their name placed on the coolest trophy known to man; the Iron Phoenix!!  This event will be a blast and a great chance to hang out and throw down with your ICA buddies.  Come on out even if you’re not competing!

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Make Up Day – Apr 16, 2015

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

  1. “Randy” – 75 power snatches for time (75/55#)
  2. Clean and Jerk 8×1 (80, 85, 90, 95%) 
  3. Complete for time: 9-6-3 thrusters (85% BW) and 19-16-13 toes to bar
  4. 8×3 back squats (start a set every 2 minutes) then 400m run backwards
  5. AMRAP in 15 minutes of HSPU, complete 20 double unders at the start of each minute
  6. 2 workouts:  1) 5 rounds of 10 burpees, 10 KBS (53/35#) then 2) 400m sled drag (30%SDC)
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Daily WOD – Apr 15, 2015

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Complete both workouts for time:

5 rounds for time:

  • 10 burpees
  • 10 KB swings (53/35#)

and

400m sled drag (30% SDC)

WOD Notes:  In larger classes, one group will complete WOD 1 while the other completes WOD 2 and then they will switch.

Schedule Notes: There will be no 10:30am class this Saturday. Sorry for the late notice! Please join us at 7:30 open gym, or 8:30 or 9:30 class. We’ll run the 10:30am for a few more weeks before removing it from the schedule for the summer.

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Daily WOD – Apr 13, 2015

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photo (2)
ICA’s masters representing at CF Generation this weekend. We obviously have the most rocking group of masters around!!!!
photo (3)
Congrats to Vollmer for a podium finish!!

Daily WOD:

8×3 back squats (start a set every 2 minutes)

then

400m run backwards

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Daily WOD – Apr 11, 2015

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Clean and Jerk 8×1 (2@ 80, 85, 90, 95%)

Community Notes:

  1. Good luck to our (over a dozen) masters athletes who are competing at Masters of the Universe competition at CrossFit Generation today! Spectators are encouraged; the action will start around 9am and last until at least 3pm.
  2. Tonight at 6pm is our member appreciation event / ICA social at the Great American Pub! We have a room reserved on the second floor. “Heavy appetizers” will be provided, and all drinks are $1 off.  Bring your kids, significant others, etc for a grand ol’ time!
  3. Last but not least, Happy Birthday to Kevin, one of the very first ICA members!
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Daily WOD – Apr 10, 2015

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6-29

“Randy”

Complete 75 power snatches for time (75/55#, NTE 60% 1RM)

Hero Notes: This is one of CrossFit.com’s first Hero WODs. It was created in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty on February 6, 2008.

WOD Notes: Choose a weight you can move readily, because 75 snatches is a lot! We recommend no more than 60% of your 1 rep max power snatch. This should be a sub 10 minute WOD. (Compare to 140723.) If you have any shoulder issues, scale to 75 power cleans at 60% of your 1RM power clean.

Community Notes:  Happy Birthday to Chris S and ICA’s fearless leader (and the most wonderful husband in the world) John! Pretty awesome that the two people I owe the most THANKS for bringing Carver into the world share the same birthday!

Best of Naples 5 cropped

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Make Up Day – Apr 9, 2015

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Kehl learning to fly!
Kehl learning to fly!

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

  1. Max height box jump then deadlift 5×4 (80%)
  2. Teams of 4 complete: 4 rope climbs, 150 wallballs (20/14# to 10/9′), 150 sit ups, 4 rope climbs, 150 box jumps (24/20″), 150 push ups, 4 rope climbs, 150 DB power snatches (45/25#), 150 air squats, 4 rope climbs
  3. AMRAP in 14 minutes of 1o slam balls (40/30#), 5 towel pull ups, 2 power snatches (155/105#)
  4. Complete 5 rounds for time of 2 complexes (185/125#) and 200 m run.  Complex = 4 deadlifts, 3 hang power cleans, 2 push jerks
  5. “Angie” – 100 reps of pull ups, push ups, sit ups, squats
  6. Front Squat 6×3 (85%) then 3 sets of max consecutive double unders

 

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Daily WOD – Mar 6, 2015

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Welcome Alli!
Welcome Alli!

Complete 5 rounds for time of:

  • 2 complexes (185/115#)
  • 200m run

1 complex =4 deadlifts, 3 hang power cleans, 2 push jerks; all unbroken

Reminder:  ICA’s Party Outside the Box will be this Saturday at Great American Pub in Phoenixville at 6 pm.  Please RSVP via Facebook or by contacting John.  Go out and support the Master’s of the Universe competitors and then come into town for some fun!

 

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Football WOD – Apr 5, 2015

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Julie R getting under the bar fast!
Julie R getting under the bar fast!

AMRAP in 14 minutes of:

  • 10 slam balls (40/30#)
  • 5 towel pull ups
  • 2 power snatches (155/105#)

WOD Notes:  The scale for towel pull ups will be strict pull ups (banded or unbanded).  We have 3 towels at the gym so it would be great if a few people could bring towels with them!  Compare to 150403.

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Daily WOD – Apr 4, 2015

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Thrusters!

In teams of 4, complete for time:

  • 4 rope climbs
  • 150 wall balls (20/14# to 10/9′)
  • 150 sit ups
  • 4 rope climbs
  • 150 box jumps (24/20″)
  • 150 push ups
  • 4 rope climbs
  • 150 dumbbell power snatch (45/25#)
  • 150 air squats
  • 4 rope climbs

WOD Notes:

  1. 2 people can work at a time except for rope climbs, where each team gets 1 rope and works 1 at a time.
  2. The sub for 1 rope climb is 3 rope pulls.
  3. Each team is allowed 2 wall balls, 2 boxes, and 2 dumbbells.
  4. You are allowed to anchor teammates’ feet during sit ups!
  5. The DB power snatch starts/ends below the knee (you do not need to touch the floor each rep).
  6. Reps do not need to be evenly divided among team members!!!

Community Notes: Happy birthday Peter!

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April Schedule & Announcements

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calenderapril09copy

Mark your calendars for these important dates in April (and beyond!)

  • Apr 2 – Stretching and Mobility with Coach Mark, 6:00pm
  • Apr 10 – The 12:00pm class is cancelled for today. Sorry for any inconvenience!
  • Apr 11 – Masters of the Universe Competition at CrossFit Generation. We have a crazy number of athletes competing this year, and we’d love a huge turnout to support them!
  • Apr 11 – Party Outside the Box! Join us at 6:00pm at the Great American Pub in Phoenixville for a member appreciation party, guaranteed to be tons of fun! Open to all ICA members and guests (including kids). We’ll provide a boat load of appetizers; drinks are $1 off. Please RSVP on the Facebook event page by April 4.
  • Apr 16 – Stretching and Mobility with Coach Mark, 6:00pm
  • Apr 26 – Free Community WOD, 11:00am. If you have a friend or family member who’s interested in trying out ICA, this is the perfect chance! The class is FREE and no experience is needed. Please see Nikki or John to sign up. Experienced members are welcome as well; come show the newbies what ICA is all about!
  • May 2 – 2nd Annual ICA Throwdown! This is an in-house competition and EVERYONE is encouraged to participate! (You do not have to be able to Rx all, or even most, movements to take part in this Throwdown!) Plan on the activities lasting from about 9am-2pm. We promise there will be plenty of time to get down to the Food Truck Festival afterwards! 🙂
  • Aug 1 – Mark your calendars now!!! Our annual 31 Heroes Fundraiser and our FOURTH ANNIVERSARY PARTY will take place on Saturday, August 1.
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Make Up Day – Apr 2, 2015

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

  1. “15.5” – 27-21-15-9 reps for time of row (calorie=1 rep), thrusters (95/65#)
  2. Bench Press 5×3 (70-80%, 3 second eccentric) then 3x max effort banded push ups
  3. 5 rounds of 30s on, 30s off: wall climbs, Russian KBS (70/53#), Russian twists (45/25#)
  4. Complete for time: 1 mile run, 50 pull ups, 50 burpees
  5. EMOM for 20 minutes: hang power clean, hang clean (80%)
  6. AMRAP in 9 minutes of 15 KBS (53/35#), 30 double unders
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Daily WOD – April 1, 2015

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“Open 14.5”

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

  • Thrusters (95/65#)
  • Bar facing burpees

April Fools!

AMRAP in 9 minutes of:

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

WOD Notes:  Compare to 140328.  GET JACKED UP!!

Schedule Notes: Coach Mark is offering MOGA this Thursday at 6:00pm. Sign up in MindBody.

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Daily WOD – Mar 30, 2015

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We are pleased to announce the next coaching intern at ICA will be Dave! You

Complete for time:

  • 1 mile run
  • 50 pull ups
  • 50 burpees

Open Notes:  Please submit your 15.5 score by 8:00 pm!

ICA Notes: We are pleased to announce that Dave has been selected as ICA’s newest coaching intern! You’ll be seeing him shadow classes in the coming weeks. Make sure to congratulate him when you get the chance!

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Football WOD – Mar 29, 2015

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5 rounds of:

  • Wall climb, 30 seconds
  • 30 second rest
  • Russian KBS (70/53#), 30 seconds
  • 30 second rest
  • Russian twist (45/25#), 30 seconds
  • 30 second rest

WOD Notes: Go HARD during each 30 second work interval! Athletes will start at different stations but rotate in the above order. Compare to CFFB WOD 150326.

Community Notes: We still have tickets for Blazing Saddles, 2pm at the Colonial Theatre. We’ll be there 30 minutes early handing out tickets to anyone who doesn’t already have them. See you there!!

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Daily WOD – Mar 28, 2015

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Bench Press 5×3 (70-80%, 3 second eccentric)

Then

3x max effort banded push ups

Reminder:  Today at 11:30, massage therapist Mark Liskey will be coming in to give a FREE 45 minute self massage clinic using lacrosse balls and tennis balls!  Please sign up in mindbody if you plan to attend.

Make sure to grab tickets if you are coming to “Blazing Saddles” this Sunday at 2pm at the Colonial Theatre downtown.  Wear your ICA gear!

 

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Open WOD – Mar 27, 2015

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Awesome!
Awesome!

“15.5”  

27-21-15-9 reps for time of:

  • Row (1 cal=1 rep)
  • Thrusters (95/65# or 65/45# for teens)

WOD Notes:  The scaled version of this workout will have thrusters at 65/45#).

Community Notes:  If you are going to the showing of “Blazing Saddles” this weekend, make sure to grab tickets at the gym.  We still have about 30!

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Make Up Day – Mar 26, 2015

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IMG_7103

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

  1. “15.4” handstand push ups ascending by 3’s, power cleans ascend by 3’s after every 3rd round.  AMRAP in 8 minutes.
  2. Box Squats 6×4 (75%) then 5×5 good mornings (40% 1RM back squat)
  3. Complete 10-8-6-4-2 power cleans (185/125#), complete a 50 yd farmer’s carry after each set
  4. Split Jerk 8×1 (2×80%, 2×85%, 2×90%, 2×95%) then 500m row for time
  5. Complete 5 rounds for time of 30 box jumps (24/20″), 20 toes to bar, 10 ring dips.
  6. Tabata sledge hammer hits, Keg/stone to shoulder, 5-10-15 yd shuttle run, Russian twists (25/15#)

 

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Daily WOD – Mar 25, 2015

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Come check out the timeless classic "Blazing Saddles" at the Colonial Theatre downtown this Sunday at 2:00 pm. If you know you can make it, we will be giving out tickets at the gym in the next few days. If you are on the fence, we will bring any extras with us and give them out there!

Tabata:

  • sledge hammer swings (4 rounds each hand)
  • keg/stone to shoulder
  • 5/10/15 yd shuttle run
  • Russian twists (25/15#)

Total reps completed will be recorded.

Mobility Notes:  Massage therapist Mark Liskey will be coming in this Saturday after the 10:30 class to offer a free self massage class using tennis and lacrosse balls.  He was the massage therapist that came to the gym in January to give some free massages.  Sign up in MindBody if you plan on attending!

Community Notes:   ICA is sponsoring a showing of the classic film “Blazing Saddles” at the Colonial Theater this Sunday at 2:00pm. Come on out, wear your ICA garb, and enjoy a fun afternoon with us! As a sponsor we have 50 free tickets, which we’ll hand out first come first serve to anyone who is certain they can attend. (Each member can have one free ticket and one for a friend/family member; we’ll hand out more if they are available that day.) Additional tickets are $9 for adults, $7 for seniors, and $5 for kids under the age of 13.

Community Notes:  Happy Birthday Erin!

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Daily WOD – Mar 24, 2015

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Welcome Thorne!!
Welcome Thorne!!

Complete 5 rounds for time of:

  • 30 box jumps (24/20″)
  • 20 toes to bar
  • 10 ring dips

WOD Notes:  There will be a 25 minute cap on this workout.  Scaling to 20-10-5 or 3 rounds are both good options.

Community Notes:  Happy Birthday Katie Berman!!

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Football WOD – Mar 22, 2015

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Complete 10, 8, 6, 4, 2 reps for time of:

  • Power cleans (75% 1RM)

After each set of cleans perform a 50 yard Farmer’s Walk AHAP.

WOD Notes:  AHAP = As Heavy As Possible. Farmer’s walks can be performed with KBs or DBs, and we also have 1 set of farmer’s handles. If you’ve already done heavy power cleans this week, consider subbing power snatches. Taken from CFFB WOD 150320. Compare to 140118.

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Daily WOD – Mar 20, 2015

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Coach Kehl crushing a heavy clean!
Coach Kehl crushing a heavy clean!

“15.4”

AMRAP in 8 minutes of handstand push ups and power cleans (185/125#) in the following rep scheme:

  • 3-3
  • 6-3
  • 9-3 (tie break time)
  • 12-6
  • 15-6
  • 18-6 (tie break time)
  • 21-9
  • etc.

WOD Notes: Teen Rx follows the same rep scheme with HSPU and power cleans at 115/75#.

“15.4 Scale”

AMRAP in 8 minutes of:

  • 10 push press (95/65#)
  • 10 power cleans (115/75#)

WOD Notes: Anyone not registered for the Open Rx division will perform the scaled 15.4 as the workout of the day. If you’re not officially registered for the Open, you’ll use one bar for both movements (95/65#). The scaled teen weights are push presses (65/45#) and cleans (75/55#).

Community Notes:  Happy Birthday Katie L!!

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Make Up Day – Mar 20, 2015

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Hats off to Kelly D for getting her first rope climb this weekend!!
Hats off to Kelly D for getting her first rope climb this weekend!!

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

  1. “15.3”  AMRAP in 14 minutes of 7 muscle ups, 50 wallballs (20/14# to 10/9′), 100 double unders
  2. Rack Pull 6×6 (7″) then 100 hollow rocks NFT
  3. AMRAP in 15 minutes of 1 rope climb, 5 push presses (70% bodyweight), 5 burpee box jumps (20/16″)
  4. Complete 20 rounds for time of 1 power clean (225/135#), 3 HSPU, 5 slam balls (40/30#)
  5. 21-18-15-12-9-6-3 reps for time of Russian KB swings (70/53#) and box jumps (24/20″)
  6. Front Squat 8-8-8 then 10 minutes of pistol practice

Open Notes:  Tune into the CrossFit Games site tonight at 8:00 p.m. to watch the live announcement of 15.4!  What will the week bring?

Community Notes: Happy Birthday to Sabol and Bryan B!!

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Football WOD – Mar 15, 2015

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AMRAP in 15 minutes of:

  • 1 rope climb 
  • 5 push presses (70% bodyweight)
  • 5 burpee box jump overs (20/16″)

Community Notes: Happy birthday Alex!! (Our apologies for the late post!)

ICA kids: The first class of the new session starts today at 9:00am.

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Daily WOD – Mar 14, 2015

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Rack Pull 6×6 (2×60%, 2×70%, 2×80% off 7″)

Then

100 hollow rocks NFT

WOD Notes:  GET STRONG!

Apparel Notes: Today is the last day to get your name on the order sheet on the door at the gym for more ICA gear!

Pizza Helen Notes:  We hope to see a bunch of you with us at 5:00 pm to kick off our 3rd annual Pizza Helen.  3 rounds of 1 slice of pizza, 400m run, 21 KB swings (53/35#), 12 pull ups.  We will provide pizza, please bring along anything else you want!  We’ve seen wine, cupcake, and even a DQ blizzard Helen in the past so come on out and have some fun.  If you plan on working out, please sign up in mindbody.  If you plan on eating pizza (either during or afterward) please post to comments so we have  a rough idea of how much to order.

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Open WOD – Mar 13, 2015

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“15.3”

AMRAP in 14 minutes of:

  • 7 muscle ups
  • 50 wallballs (20# to 10′ / 14# to 9′)
  • 100 double unders

Scaled

  • 50 wallballs (20 to 9′ and 10# to 9′)
  • 200 single unders

WOD Notes:  We can’t explain why HQ decided to open up 15.3 with muscle ups… but they did. We expect most of our members to scale this WOD! Note the weight of the women’s scale wall balls, and the height for the men’s scale wall balls.  Women who are officially registered for the Open get dibs on our 10# wall balls.  This is a great time to point out the ICA Open Leaderboard, which ranks ICA members based on their official Open scores!  Completing 1 muscle up will place you ahead of anyone scaling, but there will not be many Rxers this time around. That means every rep still counts, especially if you’re doing the scaled version, and can really change your rank on the ICA Leaderboard! Check it out here.

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Make Up Day – Mar 12, 2015

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

  1. “Open 15.2”  – 3 min of 10 OHS (95/65#), 10 c2b pull ups, then 3 min of 12 and 12, continue until you cannot complete 2 rounds in the 3 minutes.
  2. Back Squat 3×20 (70%)
  3. Complete 6 rounds of the complex 5 hang power cleans (185/115#), 7 front squats, 3 push jerks.  Complete 10 burpees at the end of the workout for each drop.
  4. Complete 3 rounds for time of 400m run, 20 deadlifts (40%), 20 push ups
  5. EMOM for 15 minutes of hang power snatch, hang snatch complex
  6. “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups

Last Chance Notes:  Today is the last day to register for ICA kids (contact sarge.largent@gmail.com) or to place an order for beef.  Saturday will be the last day to order clothing by filling out the sign up sheet on the door at the gym!

Open Notes:  Here comes 15.3!  Any guesses this week?

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ICA’s Newest Coach

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IMG_7079

We are excited to welcome EQ (Erin) as our newest coach at ICA! Some of you have already been coached by EQ as she has taken over the 4pm Friday class.  Make sure to congratulate her next time you see her!

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Daily WOD – Mar 10, 2015

| 21 Comments

EMOM for 15 minutes of the complex:

  • Hang power snatch, hang  snatch (75% power snatch)

Meat Notes:  For anyone still interested in a cow share, please respond to the meat post by Thursday.

ICA Kids:  The deadline to sign up for the next round of ICA Kids is Wednesday.  For more details, see here.

Class Notes:  The handstand clinic for this Saturday has been cancelled.  We will keep you updated when it is rescheduled!

Community Notes:  Happy Birthday Jeannette!!

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Football WOD – Mar 8, 2015

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Complete 6 rounds of the complex:

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

WOD Notes:  Each complex must be completed unbroken.  You can drop the bar between the 6 complexes.  For each drop during a complex, a 10 burpee reward will be completed after the 6 rounds are done.  Posted by CrossFit Football on 150306.

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Daily WOD – Mar 7, 2015

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Back Squat 3×20 (65% 1RM)

WOD Notes:  Ideally all 3 sets will be performed at the same weight.  This is a ridiculously hard task to accomplish and should be reserved for advanced squatters.  Some scaling options are to do 3×10 at closer to 75% or to find a 20 rep max.  Lift heavy and enjoy this paradigm shifting experience!

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Daily WOD – Mar 6, 2015

| 15 Comments

“Open 15.2” = “Open 14.2”

Take 3 minutes to complete 2 rounds of:

  • 10 overhead squats (95/65#)
  • 10 chest to bar pull ups

If you finish both rounds then

Take an additional 3 minutes to complete 2 rounds of:

  • 12 OHS (95/65#)
  • 12 C2B PU

If you finish both rounds then

Take an additional 3 minutes to complete 2 rounds of:

  • 14 OHS (95/65#)
  • 14 C2B PU


etc

WOD Notes: Get jacked up for 15.2!!! This is a repeat of last year’s 14.2. Click HERE to see last year’s post and results. For many of us this will be a short, 3 minute workout… but for some it may be 6 minutes, 9 minutes, or more. Your workout is over when you fail to complete 2 full rounds within the time cap. Your score is the total number of reps you complete. IMPORTANT: If you complete the first 2 rounds, you must WAIT until the 3 minute clock expires, and THEN a new 3 minute clock starts and you can start the second set of work. If you are competing in the Open, be sure to visit the Games page and read the full rules/standards HERE.

Scaled Notes: If you are completing this scaled, there are three changes: 1) weights are 65/45#, 2) pull ups instead of C2B, 3) reps are reduced to 6 OHS and 6 PU in the first 3 minutes, then 8/8, 10/10, etc.

Masters and Teens: Masters over the age of 55 and Teens 14-17 use 65/45# and perform regular pull ups; however, follow the full Rx rep scheme (10/10, 12/12, etc). Your scale is 45/35# and jumping pull ups with the reduced rep scheme (6/6, 8/8, 10/10).

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Make Up Day – Mar 5, 2015

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snowflakeSnow update: MOGA is cancelled for tonight, but we plan to open the gym for the regularly scheduled hours. Route 23 near us is plowed but still snowy. Please drive carefully if you choose to come in! We can’t vouch for the condition of the parking spots; you may want to throw a shovel in the car…

 

Katie N. crushing 15.1, what will 15.2 bring??
Katie N. crushing 15.1, what will 15.2 bring??

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

  1. “15.1” AMRAP in 9 minutes of 15 toes to bar, 10 deadlifts (115/75#), 5 power snatches (115/75#) then 6 minutes to find 1RM clean and jerk
  2. 20 Zurcher deadlifts NFT then 5×8 deadlifts (75%)
  3. AMRAP in 9 minutes of 9 box jumps (30/24″), 12 ring dips, 15 KBS (70/53#)
  4. Overhead Squat 5×5 (75%) then 5×8 hang muscle snatch (30% 1RM power snatch)
  5. Partner Interval AMRAP in 12 minutes of: 7 KBS (70/53#), 10 yd bear sliders, 7 box jumps (24/20″), 10 yd bear sliders
  6. Complete 4 rounds for time of 15 front squats (135/95#), 15 floor wipers (135/95#), 15 burpees over bar

Moga Notes:  Remember to sign up for Moga with coach Kehl tonight from 5:30 to 6.  This is a great way to loosen up before the second round of the open on Friday!

Open Notes:  Tune into the CrossFit games site tonight at 8:00 to see the announcement of 15.2 and watch two fantastic athletes compete head to head!  Any predictions?

 

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Meat!

| 26 Comments

T_Bone_Steak__88738.1405390299.1280.1280

The next beef order will be here in about 6 weeks! For those of you who don’t know, ICA has a good relationship with a farmer who raises his own grassfed beef on a small farm near Lancaster.  He has the cow butchered, packaged into family sized portions and separated into 1/8ths of a cow (approximately 50# of meat) and each 1/8th costs $395.

There are also pigs available.  A half pig (I think about 60# of meat) costs $350.  In the last order, I believe a half pig yielded about 12 pounds of bacon among all the other cuts of meat.

I’ve heard nothing but good things about this meat and we live on the beef at the Warnek household.  Feel free to email us with any questions.

Post to comments (pork or beef) to place an order.

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March Schedule & Events

| 4 Comments
Go Nova!
Go Nova!

Mark your calendars for these important dates in March!

  • Mar 5 (Wed) – Stretching and Mobility with Coach Mark, 5:30-6:00pm. (Note time change for this week only!)
  • Mar 14 (Sat) – FREE Handstand Clinic with local gymnastics instructor, Joelle, 11:30am-12:30pm. This does NOT count towards your class totals. Sign up in MindBody.
  • Mar 14 (Sat) – Join us Saturday at 5:00pm for our 3rd annual Pizza Helen! This is a FREE social event that will not count towards your class totals. If you don’t know what Pizza Helen is, click HERE to see last year’s post and results. There are endless scaling options… full slice, half slice, sub-a-beverage, full slice plus beverage (Rx+) are all fair game.  And of course, KB weights and pull ups will be scaled as needed.  The pizza is on us (just a small thank you for making ICA the amazing community that it is)! BYOB for a “stink and drink” after the WOD! Please sign up in MindBody so we know how much pizza to order.
  • Mar 19 (Wed) – Stretching and Mobility with Coach Mark, 6:00-6:30pm
  • Mar 21 (Sat) – Squat clinic with Jon Herting, 12-2pm. All spaces are currently full, but please contact John if you’d like to be on the waitlist. Cost is $60.
  • Mar 29 (Sun) – ICA is sponsoring a showing of the classic film “Blazing Saddles” at the Colonial Theater at 2:00pm. Come on out, wear your ICA garb, and enjoy a fun afternoon with us! As a sponsor we have 50 free tickets, which we’ll hand out first come first serve. (Each member can have one free ticket and one for a friend/family member; we’ll hand out more if they are available that day.) Additional tickets are $9 for adults, $7 for seniors, and $5 for kids under the age of 13.
  • Apr 11 (Sat) – Mark your calendars for a fun evening at the Great American Pub in Phoenixville! ICA has rented a private room and is ordering a bunch of hors d’oeuvres for our members and guests. This is a free event, but a cash bar. More details (such as the exact times) to be announced. We know this is the same day as the Masters of the Universe competition at CF Generation; this will be a great after party!
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ICA Kids!

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ICA Kids getting stronger!

We’re now opening registration for the next ICA Kids sessions! ICA Kids sessions are five weeks long, taught in the same structured environment you’re used to and are led by Karen (Sarge).

Due to the popularity of the last session, and the requests to include younger kids, we’re going to offer two classes this time!  ICA Kids classes will be held at 8am and 9am on Sundays. Classes at 8am will include ages 5-8, and the 9am will include ages 9-13.

Our next session will begin on Sunday, March 15th   and will run about 45 minutes in length. During each class, we will warm up (usually by playing a game), complete a WOD, and finish by working on a skill.

Each five week session costs $75, and space is limited to a maximum of 10 kids, and a minimum of 4 for each session. If you have questions or want to sign up, talk to Sarge during class, or email her  at sarge.largent@gmail.com

Looking forward to helping kids get strong!!!

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Daily WOD – Mar 2, 2015

| 5 Comments
MB and Adam heading up the ropes!
MB and Adam heading up the ropes!

Overhead Squat 5×5 (75%)

Then

5×8 hang muscle snatches (30% 1RM power snatch)

Apparel Notes:  As of Monday all the remaining ICA gear is up for grabs.  If we run out and there is enough demand, there may be a reorder.

Open Notes:  If you are taking part in the Open and have not done so already, please post your score on the games site.  You have until tonight at 8:00 to post.

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Daily WOD – Feb 28, 2015

| 7 Comments
Ron demonstrating a chest to bar pull up!
Ron demonstrating a chest to bar pull up!

20 zurcher deadlifts (25% 1RM deadlift)

then

Deadlift 5×8 (75%)

Open Notes:  Remember to submit your score on the games site!  If you missed Friday and are signed up for the open, feel free to come in to the 7:30 to knock it out.

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Open WOD – Feb 27, 2015

| 12 Comments
Nikki hitting some muscle ups!
Nikki hitting some muscle ups!

“Open 15.1”

AMRAP in 9 minutes of:

  • 15 toes to bar
  • 10 deadlifts (115/75#)
  • 5 power snatches (115/75#)

then immediately into 6 minutes to find:

  • 1 rep max clean and jerk

WOD Notes:  For anyone still on the fence about signing up for the open, the registration deadline is Monday.  There is a “scaled” division in the Open this year and even if you can’t perform those movements we will be scaling the WOD according to the usual ICA guidelines.  Almost everyone will get judged/counted on these workouts so you may have the chance to submit a score even if you haven’t signed up yet.  GET JACKED UP!!

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Make Up Day – Feb 26, 2015

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

  1. Complete as many reps as possible in one minute of each: power cleans (60%), push ups.  Repeat for 10 minutes.
  2. Snatch 1-1-1-1 and power snatch 1-1-1-1
  3. Complete 4 rounds of 3 cycles of 2 front squats (80%), 10 slam balls (50/30#), 1 rope climb.  Rest 2 minutes between cycles.
  4. AMRAP in 3 minutes of deadlifts (185/135#) and wallballs (20/14# to 10/9′), rest 2 minutes, 3 minutes of deadlifts and c2b pull ups, rest 2 minutes, 3 minutes of deadlifts and burpees
  5. Complete 3 rounds for time of 30 sit ups, 60 air squats, 90 double unders.
  6. Bench Press 5-5-5-5-5 then 50 inverted bar rows NFT

Open Notes:  Be sure to tune in to the first workout of the open at games.crossfit.com at 8:00, Thursday night.  You get to see the two fittest men on earth from 2014 complete the workout that we will all do on Friday!  Any guesses as to what 15.1 will bring?

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Daily WOD – Feb 23, 2015

| 8 Comments

AMRAP in 3 minutes of:

  • 5 deadlifts (185/135#)
  • 5 wallballs (20/14# to 11/10′)

Rest 2 minutes then AMRAP in 3 minutes of:

  • 5 deadlifts (185/135#)
  • 5 c2b pull  ups

Rest 2 minutes then AMRAP in 3 minutes of:

  • 5 deadlifts (185/135#)
  • 5 burpees

The weight is NTE 50% of your 1RM deadlift.

Nutrition Notes:  This is the last week of the winter nutrition challenge.  Keep up the good work, especially anyone competing in the first workout of the Open this Friday!

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Make Up Day – Feb 19, 2015

| 18 Comments
Joe
Joe’s nephew Ian messing around on Valentine’s Day!

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

  1. Push Press 1-1-1-1-1-1 then alternating tabata ring dips and box jumps (32/24″)
  2. Valentine’s Partner WOD – 50 reps of KBS (53/35#), sit ups, walking lunges, box jumps, push ups, wallballs, pull ups, burpees
  3. Complete 5 rounds for time of 3 power snatches (185/125#), 9 c2b pull ups, 12 lateral hops
  4. AMRAP in 12 of 2 muscle ups, 6 pistols, 10 slam balls (40/30#), cash out: 33 burpees for time
  5. Front Squat 2-2-2-2-2 then 5x5R/5L split squat
  6. Complete 21-18-15-12-9-6-3 reps for time of KB Power snatches (53/35#) and Russian twists (53/35#)

Community Notes:  Happy Birthday Cynthia!!

Girls Night Note: I’ve had a lot of people ask what they can bring for our ladies wine and yoga night. Beverages and snacks of any kind would be great! Remember a lot of ICAers are participating in the nutrition challenge, so at least some Paleo and GF/SF snacks are encouraged. Please post to comments if you’re planning to bring something to share, so we can get as good a spread as possible. Can’t wait!!

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Daily WOD – Feb 17, 2015

| 5 Comments

snowflake  We apologize for the late post, but as of 5:45am, the 6:15am class is cancelled for today! Coach Sarge was on her way and said roads were bad and people were slipping on 113. We’ll be open for the 9:30! Drive safely, friends.

 

IMG_6802IMG_6822

Valentine
Valentine’s WODers!

Front Squat 2-2-2-2-2-2

then 

5x5R/5L split squat (30% 2RM front squat)

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Daily WOD – Feb 14, 2015

| 2 Comments

Valentine’s Day Partner WOD

In teams of 2 complete:

  • 50 kettlebell swings (53/35#)
  • 50 sit ups
  • 50L/50R walking lunge
  • 50 box jumps (24/20″)
  • 50 push ups
  • 50 wall balls (20/14# to 10â€Č)
  • 50 pull ups
  • 50 burpees

WOD Notes:  One person is working at a time. Partners do NOT have to split the work evenly, but each partner must complete at least 10 reps of each movement.  You do not need to have a partner before showing up.  Anyone without a partner will get paired up when you get here!  There will be plenty of scaling options so come on out and have fun!  Compare to 140215.

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Daily WOD – Feb 13, 2015

| 26 Comments

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

Then

Alternating Tabata:

  • Ring dips
  • Box jumps (32/24″)

WOD Notes:  Compare push press to 140319.

Squat Seminar:  We are very happy to announce that Dr. Jon Herting (physical therapist) will be holding a squat seminar at ICA on Saturday March 21st from noon to 2pm.  The cost will be $60 and will include an individual video analysis sent to you after the seminar.  The class will be limited to 8 people (with a minimum of 5) in order to really dig into each person’s squat issues.  The goal of the course is to get someone who knows the ins and outs of the human body and weightlifting to analyze your squat in a small group setting and offer ways to improve your movement.  If there is a demand, we will set up more sessions in the future.  Email us to reserve a spot!

Ladies Night: Just a reminder that we are hosting a Ladies Night at the gym next Friday (2/20) at 7:00pm. All are welcome!! Sign up in MindBody to reserve your spot. We’ll kick off with an hour of yoga, taught by a visiting instructor, followed by wine, snacks, and hanging out! Please bring $10 (cash) for yoga. ICA will provide wine and snacks; let me know if you have any specific requests. You are also more than welcome to bring beverages and snacks to share!

Community Notes:  Happy Birthday Lindsey!!

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Make Up Day – Feb 12, 2015

| 17 Comments

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

  1. Complete for time: 1000m row then 21-15-9 reps for time of shoulder to overhead (135/95#), box jumps (24/20″)
  2. Back Squat 1-1-1-1-1-1 then tabata partner leg tosses
  3. AMRAP in 10 minutes of 5 bar over burpees, 5 thrusters (155/105#), 5 strict pull ups
  4. Sled drag 6×40 yds then sumo deadlift 1-1-1-1-1-1-1
  5. “Karen” complete 150 wallballs for time (20/14# to 10/9′)
  6. Complete 3 rounds for time of 10 HSPU, 15 toes to bar, 20 pull ups, 25 KBS (53/35#), 30 double unders

Community Notes:  Happy Birthday Todd!!

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Football WOD – Feb 8, 2015

| 9 Comments

AMRAP in 10 minutes of:

  • 5 bar over burpees
  • 5 thrusters (155/105#)
  • 5 strict pull ups

Competition Notes:  Good luck to Kelly K and MB as they both enter their first competition tomorrow!  The event is from 9 to noon at CrossFit Apex in Souderton for anyone interested in cheering them on.

Community Notes:  Happy Birthday Chase!!

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Make Up Day – Feb 5, 2015

| 20 Comments
Boelker moving fast!
Boelker moving fast!

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

  1. Compete 4 rounds for time of 200m shuttle run, 20 box jumps (24/20″), 20 wallballs (20/14# to 10/9′).  Carry the medball the whole time.
  2. Turkish get up 1-1-1-1 then overhead squat 1-1-1-1-1-1
  3. AMRAP in 5 minutes of 5 front squats (135/95#), 10 push ups then AMRAP in 5 minutes of 5 back squats (135/95#), 5 strict pull ups
  4. Complete 5 rounds for time of 5 bear complexes (95/65#), 30 lateral bar hops
  5. AMRAP in 20 minutes of 5 pull ups, 10s pull up hold, 10 tuck ups, 20s tuck hold, 15 squats, 30s squat hold
  6. Power clean 1-1-1-1-1-1 and clean 1-1-1-1-1-1

Community Notes:  Happy Birthday Jenn!!

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February Schedule & Events

| 5 Comments

dji_kidilly_february_c

Mark your calendar for these important dates in February!

  • Feb 2 – ICA’s Pre-Open Nutrition Tune-Up begins! See Saturday’s post for more details.
  • Feb 5 – Stretching and Mobility with Coach Kehl, 6:00-6:30pm. This class is included for free as part of Thursday night Make Up Night / Barbell Club.
  • Feb 8 – Teen Gauntlet at CF Apex. Come join us as we cheer on Kelly and MB, from 9am-12pm!
  • Feb 14 – Valentine’s Day Partner WOD! Bring your significant other, a friend, a sibling, a child (over the age of 12, please) or any guest of your choice to partner with you. The workout is beginner friendly, and guests are free.
  • Feb 19 – Stretching and Mobility with Coach Kehl, 6:00-6:30pm
  • Feb 20 – ICA Girls Night! Join us at 7pm for an hour of Yoga (led by a visiting instructor) followed by an evening of hanging out, wine, and light snacks. There will be a $10 fee for yoga, but this will not count as a weekly class. Please sign up in MindBody by Friday February 13 so we know how many people to expect!
  • Feb 27 – ICA takes on Open 15.1, the first workout of the 2015 CrossFit Open season! For more details on the Open, including a link to register, click HERE. Registration is allowed through March 2.

 

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Daily WOD – Feb 2, 2015

| 19 Comments
IMG_6529
EQ looking over some rowing form!

Complete 5 rounds for time of:

  • 5 bear complexes (95/65#)
  • 30 lateral bar hops 

Community Notes:  Happy Birthday Bob Brown!!

Reminder:  Today is the first day of the winter nutrition challenge.  Start it up!

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Daily WOD – Jan 31, 2015

| 14 Comments
Welcome Zach!
Welcome Zach (getting so close to hoisting the 207 in his first week)!

Turkish Get Up 1-1-1-1

Then

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

WOD Notes:  Compare squat to 140702. Compare Turkish get up to 131207.

Community Notes: Happy Birthday Rick and Nadine!!

Nutrition Challenge:  The winter nutrition challenge starts up this Monday.  Here’s a little more info on what this challenge entails:

  • When:  The challenge will run 4 weeks from Monday, 2/2 until Sunday 3/1.  This will take us through the first CrossFit Open competition workout.
  • Why:  Several reasons!  Many of us have fallen out of an ideal diet since the holidays and this is a great way to get started back on the right track.  It also allows any competitors to have a solid 4 weeks of perfect eating so they can give their best in the Open.  It is usually easier to stick to a plan when your friends are in it with you!
  • What:  The two basic plans to follow are either gluten free/sugar free or strict paleo.  If you are interested, you should choose one of these two and stick with it mercilessly for 4 weeks.  Unlike the fall challenge there is no competitive aspect here.  We recommend that you take bodyweight and hip/waist measurements at the start and end for your own vindication but they are not required.  If there is a benchmark workout you would like to use to track your athletic progress, feel free to complete it at open gym on Saturday or on make up night next week.
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Make Up Day – Jan 29, 2015

| 2 Comments

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

  1. Banded Deadlifts 6×3 (100% 1RM combinde band/bar) then 6R/6L stone to shoulder
  2. Complete 30 reps of each for time: cal row, pull ups, wallballs (20/14# to 10/9′), KBS (53/35#), box jumps (24/20″), push presses (75/45#), toes through rings, walking lunges (15r/15l), double unders, burpees
  3. AMRAP in 10 minutes of 7 bent over rows (50/30#), 7 power cleans (50/30#), 7 push presses (50/30#)
  4. Split Jerk 9×1 (3×85, 90, 95%) then complete for time 21 KBS (88/62#), 7 wall climbs
  5. Complete 3 rounds each for time of 500m row, 15 power cleans (135/95#), 15 ring dips
  6. Complete in any order for time 10 rope climbs, 50 deadlifts (315/205#), 200 double unders
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Daily WOD – Jan 26, 2014

| 6 Comments

snowflake

All evening classes are cancelled for tonight. The exact impact of the storm is still unknown, but we believe everyone will be safest staying off the roads (including your coaches)!

 

Split Jerk 9×1 (3×80%, 3×90%, 3×95% 1RM)

Then

Complete for time:

  • 21 KBS (88/62#)
  • 7 wall climbs

Schedule Notes: Based on weather predictions we plan to run the 6:15am class.  The 9:30 will depend on what the snow looks like; please check the blog before driving in. As of now we plan to close for all Monday evening classes (4pm, 5pm, 6pm, 7pm) and Tuesday morning (6:15am, and 9:30am).  We will post final closings to the blog tomorrow, and note the cancellations in MindBody as well.

Apparel Notes:  If you want to order some of new ICA apparel, you have until the end of the day (Monday) to place your orders!  We plan to buy a very limited number of extras, so if you want some gear, you have to order it now! Please fill out the spreadsheet attached to THIS POST to place your order.  The tabs at the bottom of the spreadsheet correspond to the different articles of clothing.

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Football WOD – Jan 25, 2014

| 6 Comments

Complete as many rounds as possible in 10 minutes:

  • 7 reps DB bent over rows (50/35#)
  • 7 reps DB power cleans (50/35#)
  • 7 reps DB push press (50/35#)

WOD Notes: Compare to CFFB WOD 150109. If there aren’t enough DBs, use barbells loaded to 125/85#.

Swim WOD: If you are joining us for the swim WOD, please be at the Radnor High School pool by 11:45. Bring $6 cash (exact amount strongly appreciated). There are still a few spots left if you want to join in!

ICA Kids: Tomorrow is the first ICA Kids class! Please show up around 8:45 am; class starts at 9:00 am.

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Daily WOD – Jan 24, 2015

| 10 Comments

snowflakeClasses are ON per the normal schedule. Three important notes: 1) if you’re coming, leave early and drive carefully! 2) if you’re not coming, remove your name at least an hour before your class, so others can take your spot. 3) we don’t know the condition of the parking area or gated parking lot. Consider throwing a shovel in your car!!

 

Complete for time:

  • 30 cal row
  • 30 pull ups
  • 30 wallballs (20/14# to 10/9′)
  • 30 KB swings (53/35#)
  • 30 box jumps (24/20″)
  • 30 push presses (75/45#)
  • 30 toes through rings
  • 30 walking lunges (15R/15L)
  • 30 double unders
  • 30 burpees

Weather Notes:  Please check the blog in the morning for class cancellation information based on the weather.

Swim Notes:  Anyone interested in coming to the swim WOD can bring $6 cash to John or Nikki in the next few days (before or after the swim).  Please sign up through Mindbody if you plan on coming!

Apparel Notes:  Pictures of each item are linked through the name of each item on the “New ICA Gear” post.

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