Coach Karen is holding a ladies-only 90 minute strongman class!
Details below:
When: Saturday, June 27 from 11:00am to 12:30 pm
Where: ICA Main Room
What: Strongman is a class of strength training that involves moving oddly shaped heavy objects! Sandbags, atlas stones, weighted kegs, tire flips, log presses and yoke carries are all fair game!
Cost: Free for ICAers!
You can sign up in PushPress immediately! Spots are limited.
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Community WOD Notes: The Community WOD is tomorrow at 11:00am. It’s almost full but we can squeeze in one or two more if anyone wants to come last minute. Shoot us an email!
Complete 5 rounds not for time of:
Community Notes: Happy Birthday Kim!!
“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!!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Complete the following 3 intervals each for time:
rest, then
rest, then
Overhead Squat 5-5-5-5-5
Then
Alternating tabata:
Complete 3 rounds for time of:
Complete 2 rounds of:
WOD Notes: Compare to 150416.
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!
AMRAP in 20 minutes of:
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Complete both workouts for time:
5 rounds for time:
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.
AMRAP in 15 minutes of:
Complete 20 double unders at the start of each minute.
Community Notes: Happy Birthday Allen!!
Daily WOD:
8×3 back squats (start a set every 2 minutes)
then
400m run backwards
Complete for time:
WOD Notes: Compare to 150409.
Community Notes: Happy Birthday Marissa!!
Clean and Jerk 8×1 (2@ 80, 85, 90, 95%)
Community Notes:
“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!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Front Squat 6×3 (85%)
Then
3 sets of max consecutive double unders
Community Notes: Happy Birthday Dave and Dani!!
“Angie”
Complete for time:
WOD Notes: Compare to 131007.
Complete 5 rounds for time of:
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!
AMRAP in 14 minutes of:
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.
In teams of 4, complete for time:
WOD Notes:
Community Notes: Happy birthday Peter!
Mark your calendars for these important dates in April (and beyond!)
Max height box jump
Then
Deadlift 5×4 (80%)
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
“Open 14.5”
Complete for time 21-18-15-12-9-6-3 reps for time of:
April Fools!
AMRAP in 9 minutes of:
WOD Notes: Compare to 140328. GET JACKED UP!!
Schedule Notes: Coach Mark is offering MOGA this Thursday at 6:00pm. Sign up in MindBody.
EMOM for 20 minutes of:
WOD Notes: Aim for 80% of your max hang clean or hang power clean, whichever is the limiting factor.
Complete for time:
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!
5 rounds of:
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!!
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!
“15.5”
27-21-15-9 reps for time of:
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!
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Tabata:
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!
Complete 5 rounds for time of:
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!!
Split Jerk 8×1 (2@80%, 2@85%, 2@90%, 2@95%)
Then
500m row for time
Open Notes: Remember to submit your 15.4 score by 8:00 tonight!
Complete 10, 8, 6, 4, 2 reps for time of:
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.
Banded Box Squat 6×4 (60/30%)
Then
5×5 barbell good mornings (30% 1 RM)
“15.4”
AMRAP in 8 minutes of handstand push ups and power cleans (185/125#) in the following rep scheme:
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:
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!!
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
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!!
Front Squat 8-8-8
Then
10 minutes of pistol practice
Complete 21-18-15-12-9-6-3 reps for time of:
Complete 20 rounds for time of:
WOD Notes: There will be a 25 minute time cap on this workout.
AMRAP in 15 minutes of:
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.
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.
“15.3”
AMRAP in 14 minutes of:
Scaled
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.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
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?
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!
“Fran”
21-15-9 reps for time of:
WOD Notes: GET JACKED UP!! Compare to 140421.
EMOM for 15 minutes of the complex:
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!!
Complete 3 rounds for time of:
Open Notes: Please make sure to enter your open scores on the games site if you haven’t done so already!
Complete 6 rounds of the complex:
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.
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!
“Open 15.2” = “Open 14.2”
Take 3 minutes to complete 2 rounds of:
If you finish both rounds then
Take an additional 3 minutes to complete 2 rounds of:
If you finish both rounds then
Take an additional 3 minutes to complete 2 rounds of:
…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).
Snow 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…
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
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?
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.
Complete 4 rounds for time of:
Mark your calendars for these important dates in March!
Partner Interval AMRAP in 12 minutes of:
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!!!
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.
AMRAP in 9 minutes of:
Community Notes: Happy Birthday to Patrick M. and Alyson!!
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.
“Open 15.1”
AMRAP in 9 minutes of:
then immediately into 6 minutes to find:
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!!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
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?
Complete 3 rounds for time of:
AMRAP in 3 minutes of:
Rest 2 minutes then AMRAP in 3 minutes of:
Rest 2 minutes then AMRAP in 3 minutes of:
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!
Complete 4 rounds for time where each round consist of 3 cycles of the following:
Rest 2 minutes between each round.
Snatch 1-1-1-1-1
And
Power Snatch 1-1-1-1-1
AMRAP in 1 minute of:
AMRAP in 1 minute of:
Repeat for a total of 10 minutes. Score is total reps completed.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
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!!
Complete 21-18-15-12-9-6-3 reps for time of:
Awesome Notes: The 2nd annual Battle for the Iron Phoenix is set to take place Saturday, May 2nd. GET JACKED UP!!
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.
Front Squat 2-2-2-2-2-2
then
5x5R/5L split squat (30% 2RM front squat)
AMRAP in 12 minutes of:
Cash Out: 33 burpees for time.
Community Notes: Happy Birthday to the love of my life!
Complete 5 rounds for time of:
WOD Notes: Snatches must be completed without a press out.
Valentine’s Day Partner WOD
In teams of 2 complete:
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.
Push Press 1-1-1-1-1-1-1
Then
Alternating Tabata:
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!!
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Community Notes: Happy Birthday Todd!!
Complete 3 rounds for time:
Rx = unbroken
Community Notes: Happy Birthday Chuck!!
“Karen”
Complete 150 wallballs (20/14# to 10/9′) for time.
WOD Notes: Compare to 130223.
Sled Drag 6×40 yds (50% SDC)
Then
Sumo Deadlift 1-1-1-1-1-1-1
WOD Notes: Compare deadlift to 140728.
Community Notes: Happy Birthday Sara R!!
AMRAP in 10 minutes of:
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!!
Back Squat 1-1-1-1-1-1
Then
Tabata partner leg tosses
WOD Notes: Compare back squat to 141101.
Community Notes: Happy Birthday Daria!
Complete for time:
then 21-15-9 of
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Community Notes: Happy Birthday Jenn!!
AMRAP in 20 minutes of:
Mark your calendar for these important dates in February!
Complete 5 rounds for time of:
Community Notes: Happy Birthday Bob Brown!!
Reminder: Today is the first day of the winter nutrition challenge. Start it up!
AMRAP in 5 minutes of:
Rest 5 minutes
AMRAP in 5 minutes of:
Community Notes: Happy Birthday James B!!
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:
Complete 4 rounds for time of:
Rules: Don’t drop the ball.
Community Notes: Happy Birthday Katie N!!
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
Complete in any order for time:
Complete 3 rounds each for time of:
Reminder: Our winter/spring nutrition challenge start Monday. Start clearing all the junk food out of the cupboards!
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:
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.
Complete as many rounds as possible in 10 minutes:
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.
Classes 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:
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.
