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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Rest Day – April 20, 2014

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Happy Easter to those celebrating today, and happy rest day to all!

Community Notes: The collection boxes for the Feel the Warmth coat and book drive have been delivered!  We are collecting winter coats (all sizes) and children’s books from now through May 4.

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Daily WOD – Apr 19, 2014

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With a partner complete for time:

  • 800m run (20/14#)
  • 200 squats
  • 150 sit ups
  • 100 push ups
  • 50 burpees
  • 800m run (20/14#)

WOD Notes:  Only one partner may be working at a time except during the runs when both partners will run together.  The movements must be completed in order.

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Make Up Day – Apr 17, 2014

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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. 5 rounds for time of 30 double unders, 20 deadlifts (155/95#), 10 S2O (155/95#)
  2. Front Squat 1-1-1-1-1-1-1 then 400m sled drag (30% SDC)
  3. Complete 10-9-8-7-6-5-4-3-2-1 reps for time of power cleans (70%) and pull ups
  4. Complete for time: 30 box jumps (24/20″), 30 power snatches (95/65#), 3 rope climbs, 20 box jumps, 20 power snatches, 2 rope climbs, 10 , 10, 1
  5. Deadlift 1-1-1-1-1-1-1 then 20 strongman G2S NFT
  6. “Lynne” – 5 rounds for max reps of bodyweight bench press and pull ups
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Daily WOD – Apr 14, 2014

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Jenn moving fast
Jenn moving fast
Welcome Sarah W!!
Welcome Sarah W!!

Complete for time:

  • 30 box jumps (24/20″)
  • 30 power snatches (95/65#)
  • 3 rope climbs
  • 20 box jumps (24/20″)
  • 20 power snatches (95/65#)
  • 2 rope climbs
  • 10 box jumps (24/20″)
  • 10 power snatches (95/65#)
  • 1 rope climb

Community Notes:  Happy Birthday to Allen and Denny!!

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Make Up Day – Apr 10, 2014

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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. Power Squat 3-3-3-3-3 then 400m backwards run
  2. Complete 7 rounds for time of 10 wallballs (20/14# to 10/9′), 10 pull ups
  3. EMOM for 8 minutes of 3 weighted pull ups (25/15#), max reps power cleans (185/125#)
  4. Max height box jump then thruster 1-1-1-1-1-1-1
  5. Complete 3 rounds each for time of: 400m row, 20 slam balls (40/30#), 20 toes to bars
  6. AMRAP in 12 minutes of 5 burpees, 5 KBS (70/53#)

Community Notes:  Happy Birthday to our fearless leader, John!!! And happy birthday to Chris too! So many burpees tomorrow!!! 🙂

Schedule Note: John has a rehearsal dinner tonight, so Nikki’s running the gym solo from 4:30-7:30. I should be there right at 4:30, but please be understanding if I’m a few minutes late! Thanks!!

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Daily WOD – Apr 9, 2014

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Picture taken within 3 seconds of the end of the WOD
Picture taken within 3 seconds of the end of the WOD

AMRAP in 12 minutes of:

  • 5 burpees
  • 5 KB swings (70/53#)

CFM Notes: Late reminder that meal orders are due tonight (Tuesday) by midnight.  The second round of meals this week is already in the fridge so drop by and pick them up!

 

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Daily WOD – Apr 7, 2014

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Mickey with a high jump
Mickey with a high jump
Sy demonstrates a fanstastic mid air position on a box jump
Sy demonstrates a fanstastic mid air position on a box jump

Max Height Box Jump

Then

Thruster 1-1-1-1-1-1-1

WOD Notes:  Compare box jump to 131217.  Compare thruster to 130531.

CFM Notes: If you ordered meals from CFM they are ready for pick up! FYI – the meals were in the fridge as of Sunday morning’s football WOD, so in the future anyone who wants to pick up their meals on Sunday can show up during football WOD to get them. Meals for the second half of the week will be delivered on Wednesday and ready for pick up Thursday (or maybe even Wednesday evening).

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Make Up Day – Apr 3, 2014

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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. “14.5” Complete 21-18-15-12-9-6-3 reps for time of thrusters (95/65#) and burpees
  2. Deadlift 3-3-3-3-3 then 5×6 zurcher deads (40%)
  3. Death by G2O (50% 1 RM)
  4. Complete for time: 400m run, 30 pistols, 400m run, 20 HSPU, 400m run, 10 muscle ups
  5. “Fight Gone Bad” – Complete 3 rounds of 1 minute at each of the following stations: box jumps (20/16″), push press (75/55#), row (cal), wallballs (20/14# to 10/9′), sumo deadlift high pulls (75/55#), rest
  6. Bench Press 5-5-5-5-5 then 50 floor presses NFT (60%)

Open Notes:  The final Open WOD is in the books! Great job to everyone who participated in this tough 5 week event!  The final week’s top performers were Tanya, Jenn and Nikki for the women and Dave, Zoo and John for the men. The full ICA Open leaderboard is linked HERE.

Schedule Notes: MOGA tonight at 6:00pm!

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April Schedule & Events

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April

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

  • April 3 – Stretching and mobility (MOGA), 6pm
  • April 17 – Stretching and mobility (MOGA), 6pm
  • April 26 – CrossFit DelVal is hosting a LGBT and ally CrossFit event on April 26. Click here for more info.
  • April 27 – Winter Coat & Children’s Book Drive. For those of you planning to do some spring cleaning anyway, this is a win–win. We are partnering with Feel The Warmth, a non-profit located in West Norriton, to collect gently worn coats (all sizes) and nicely kept children’s books. Donation boxes will be at the gym April 27 – May 4.
  • May 10 – CrossFit 215 (East Falls) is hosting a Strongman competition on Saturday May 10. Click here for event details or to register
  • May 17 – CrossFit Rocksolid (Downingtown) is hosting a fundraiser for a member whose daughter has Angelman syndrome. Click here for more information or to register.
  • May 17 – Civilian Military Combine in the Poconos. There’s still time to register and join team ICA! Click here for more.
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Daily WOD – Apr 1, 2014

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AMRAP in 10 minutes of:

  • 2 back squats (135/95#)
  • 2 box jumps (24/20″)
  • 4 back squats
  • 4 box jumps
  • 6 back squats
  • 6 box jumps
  • …

APRIL FOOLS!

Fight Gone Bad!

WOD Notes:  Continue adding 2 reps to each round until time expires.

CFM Notes: CustomFit Meals orders are due by midnight tonight (Tuesday). Remember to select Iron Cross Athletics as your drop off location and use coupon code IRONCROSS for a 10% discount.

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Football WOD – Mar 30, 2014

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Death by ground to overhead (50% 1 rep max clean and jerk)

WOD Notes:  Complete 1 clean and jerk the first minute, 2 the second, 3 the third and so on until you cannot complete the number of reps within the minute.  There will be a 50 burpee penalty for anyone who is signed up as of 8:00 a.m. but does not show up.

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My Goal for You

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When you started CrossFit, your goal was simple: you wanted to improve your fitness. You wanted to run faster, get stronger, look better in a bathing suit, and overall just feel better. You wanted to be happier, and you knew that improving your fitness would improve your quality of life.

Somewhere along the way too many of us become obsessed with the numbers. We start losing sleep over our Open scores (I could have done a few more reps
), our 1RM back squat (why won’t it budge?), and our Fran time (I just want sub 5 minutes!).  We lose sight of the bigger picture, and instead of being a place to unwind, the box becomes another contributor to our daily stress. If this happens to you, it’s time to take a step back, breathe deep, and remember why you started CrossFit in the first place. (If you’ve already forgotten, go back and read paragraph 1…)

Over the last 5 years I’ve grown increasingly convinced that the most important aspect of fitness is its sustainability. My goal for you is to be fit and happy not only now, but decades from now. Some day when you’re retired, and maybe even have grandkids of your own, I want you to be able to hike, bike, run, swim, and walk up stairs without pain. Do you really think it will matter, when that time comes, that you never broke a 7-minute mile? Or that Jane or John Doe in the 6pm class beat your OHS/C2B score that one day in March 2014? (Hint: Absolutely not!) But it will matter that you trained smart and avoided injury; that you focused on your weaknesses and turned them into strengths; that you found a way of working out that you enjoyed, and made it a consistent part of your life.

Fitness improves quality of life, it’s that simple. We owe it to ourselves to get stronger, faster, more flexible, more coordinated, and more accurate. To develop better endurance, stamina, agility, balance, and power. To pursue all aspects of fitness, and in doing so, to improve ourselves. But we shouldn’t agonize over every number on the board, every missed lift or bad mile time.  Because at the end of the day, our goals are simple: Be fit. Be healthy. Live longer. Have fun.

Congrats to all our 2014 Open finishers! Time to kick back, enjoy the warm weather (coming soon!), and get outside to put our fitness to good use!

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Custom Fit Meals is Here!!

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CFM_Logo

As many of you have seen, the Custom Fit Meals cooler has made its way to ICA, and just yesterday we were added to their website as an official pick-up location!  Through this service, you now have access to fresh, never frozen meals made from high quality ingredients. Eating healthy has never been so convenient! Here is what you need to know:

  • Order at CustomFitMeals.com by midnight Tuesday each week for meal pick-ups the following week. There are two pick-ups per week – Mondays and Thursdays (during normal business hours).
  • There are no contracts or commitments. You place your orders week to week.
  • All meals are prepared in a fully licensed, USDA-certified commercial kitchen by a team of culinary chefs, and delivered safely to ICA via refrigerated vehicle.
  • There are 14-15 menu items offered each week and their menus constantly rotate. Meals are currently sold in increments of 5, although the company is going through a website re-design that will soon allow ordering in smaller increments.
  • The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey. He lost 100 pounds using this service and a link to his story is shown here.

For anyone interested in trying out this service, enter the coupon code IRONCROSS when placing your first order to receive a 10% discount.

We partnered with Custom Fit Meals because their nutritional philosophy mirrors our own: Eat real food!  Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition. They use only USDA-certified All Natural chicken, grass-fed beef and bison, all natural turkey, and pastured pork. They source the majority of these proteins and as much of their fresh produce as possible from local sources.

All of their meals are gluten-free, and many of them do not contain other potentially inflammatory ingredients like dairy and legumes. In fact, a large number of their menu items take the next major step, from a nutritional standpoint, and fall into the “paleo” category. They believe (and we agree) that paleo is the healthiest, cleanest way we can eat. While eating paleo might not be for everyone, it is an excellent starting point to determine whether you have any food sensitivities that might be causing you to hold on to weight, get headaches, feel tired, be congested, have joint pain, break out, or suffer from any number of other symptoms. By eliminating as many potential inflammatory foods from your diet as possible and seeing the effect this has on your body and wellness, then slowly adding them back in under a controlled setting, eating paleo can help you determine your personal sensitivity to different types of food.

Remember to place your first order by Tuesday at midnight, and use discount code IRONCROSS! Happy eating!

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Make Up Day – Mar 27, 2014

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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. “14.4” – AMRAP in 14 minutes of 60 cal row, 50 T2B, 40 wallballs (20/14# to 10/9′), 30 power cleans (135/95#), 20 muscle ups
  2. Hang Clean 1-1-1-1-1-1-1 then AMRAP in 2 minutes of DB cleans (45/30#)
  3. Complete in any order for time: 50 wall climbs + push up, 100 slam balls (40/30#)
  4. Complete 3 rounds for time of: 10 OHS (135/95#), 10 KBS (70/53#), 10 strict pull ups
  5. Banded box front squat 10×2 (60/30%) then 30 pistols NFT
  6. “RKC KB Snatch Test” – AMRAP in 5 minutes of KB power snatches (53/35#)

Open Notes:  Another great showing from ICA on 14.4!  Only one more week, what will we see this time?  This weeks point scorers were Kehl, Sam and John for the men and Jenn/Marissa (tied), Dani and Nikki for the women.  Keep it up!

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Daily WOD – Mar 26, 2014

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“Russian Kettlebell Certification Snatch Test”

AMRAP in 5 minutes of:

  • 1 arm KB power snatch (53/35#)

WOD Notes:  For a complete list of rules, click here.

Community Notes: Congratulations to Coach Sara (Killa!) for completing her accelerated nursing program and earning a Bachelor of Science in Nursing! We are so proud of you and can’t wait to have you back at ICA!

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Daily WOD – Mar 22, 2014

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Hang Clean 1-1-1-1-1-1-1

Then

AMRAP in 2 minutes of DB cleans (45/30#)

Schedule Notes: There will be no 10:30am class today. Join us at 7:30 barbell or 8:30 or 9:30 class. 

Have you met Pukie yet?

“Pizza Helen”

3 rounds for time of:

  • Eat 1 slice of pizza
  • Run 400m
  • 21 KBS (53/35#)
  • 12 pull ups

Pizza Helen Notes:  Join us for a (belated) St Patty’s day special – Pizza Helen! This is a FREE social event that will not count towards your class totals.  The pizza is on us, but BYOB for a “stink and drink” after the WOD! We’ve gotten some questions about scaling options. The world is your oyster, modify as desired! Full slice, half slice, no 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 gym will open around 4:45. We’ll have an explanation of the WOD at 5:00pm, and heats will be 5:15pm, 5:45pm, and 6:15pm. Compare to 130317.

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Daily WOD – Mar 21, 2014

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“Open 14.4”

AMRAP in 14 minutes:

  • 60 calorie row
  • 50 toes to bar
  • 40 wallballs (20/14# to 10/9′)
  • 30 power cleans (135/95#)
  • 20 muscle ups

Community / Event Notes:

  1. Pizza Helen is Saturday, 5pm!  If you haven’t registered but plan to attend please sign up by the end of the day Friday. We will organize people into heats as you arrive and hopefully kick off the first heat around 5:15pm. We are trying to get a handle on how many pizzas to order… Please post to comments if don’t plan to eat pizza at all, or if you are going to “scale” with a half slice each round. Remember to dress in green and BYOB!
  2. Coach Plentus from CF KoP is running a clean and jerk clinic on Sunday March 30 from 12-3 and there are spots available. Class includes instructions on progressions, individual feedback,slow motion video analysis, and supplemental exercises to improve the C+J. Email Chris at chris@crossfitkop.com for more info or to register. I believe the cost is $50.
  3. CrossFit DelVal is hosting a LGBT and LGBT ally CrossFit event on April 26. Click here for more info.
  4. CrossFit 215 (East Falls) is hosting a Strongman competition on Saturday May 10. Click here for event details or to register.
  5. CrossFit Rocksolid (Downingtown) is hosting a fundraiser for a member whose daughter has Angelman syndrome. Click here for more information or to register.
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Make Up Day – Mar 20, 2014

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the newest piece of equipment at ICA!
the newest piece of equipment at ICA!

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

  1. “14.3” AMRAP in 8 minutes of 1o deadlifts (135/95#), 15 box jumps, 15 deadlifts (185/135#), 15 box jumps, 20 deadlifts (225/155#), 15 box jumps, 25 deadlifts (275, 185#), 15 box jumps, 30 deadlifts (315/205#)
  2. Teams of 4 AMRAP in 15 min of 200m run, power cleans (50%), wallballs (20/14# to 10/9′)
  3. Complete the following on alternating minutes for 14 minutes:  15 KBS (70/53#), 15 T2B
  4. Front Squat 2-2-2-2-2-2 then 15 muscle ups of 30 pull ups NFT
  5. Complete for tine 1000m row, 100 double unders
  6. Push Press 1-1-1-1-1-1-1 then 50 ring push ups NFT

Open Notes:  Remember to check out the announcement of 14.4 tonight at 8:00 on the games site.  After week 1, ICA was in 219th place in the region.  Week 2 took us to 193rd.  Week 3 has us placed at 181.  Let’s keep climbing!  Hats off to the point scorers this week. Men: Kehl, Garrett and John.  Women: Jenn, Lindsey and Katie N.

Mobility Notes:  Coach Kehl will be running a little late to mobility tonight due to teacher conferences.  Expect Moga to kick off closer to 6:15-6:30 time frame.

Community Notes:  Happy Birthday Katie L!!

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Football WOD – Mar 16, 2014

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Complete the following on alternating minutes for 14 minutes:

  • 15 KB swings (70/53#)
  • 15 toes to bar

WOD Notes:  Complete KB swings the first minute, T2B the second, KBS the third, T2B the fourth.  Continue alternating for 14 minutes.  If you cannot complete the 15 reps within the minute, switch anyway.

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Daily WOD – Mar 15, 2014

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Welcome Allen!
Welcome Allen!
Welcome Alicia!
Welcome Alicia!

Teams of 4 complete AMRAP in 15 min of:

  • 200m run
  • power cleans (50%)
  • wallballs (20/14# to 10/9′)
  • rest

WOD Notes:  Teams of 4 will start with 1 member at each station.  When the runner returns, everyone will rotate one station.  Score is total wallballs and power cleans.

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Daily WOD – Mar 14, 2014

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“Open 14.3”

AMRAP in 8 minutes of:

  • 10 deadlifts, 135 / 95 lb. 
  • 15 box jumps, 24 / 20 inch
  • 15 deadlifts, 185 / 135 lb.
  • 15 box jumps, 24 / 20 inch
  • 20 deadlifts, 225 / 155 lb.
  • 15 box jumps, 24 / 20 inch
  • 25 deadlifts, 275 / 185 lb.
  • 15 box jumps, 24 / 20 inch
  • 30 deadlifts, 315 / 205 lb.
  • 15 box jumps, 24 / 20 inch
  • 35 deadlifts, 365 / 225 lb. 
  • 15 box jumps, 24 / 20 inch

WOD Notes: We knew it was going to get heavy this week… deadlifts ascend in weight and reps as you work through this chipper. Note that for the box jumps, step ups are allowed! You need to load your own bar for the deadlifts. If you are competing in the Open, see the full standards here.

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Make Up Day – Mar 13, 2014

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Welcome Lee!
Welcome Lee!

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

  1. “14.2” – 3 minutes to complete 2 rounds of 10 OHS (95/65#), 10 C2B pull ups, if you finish take another 3 minutes to complete 12 and 12. Continue until you run out of time.
  2. Sumo Deadlift 2-2-2-2-2-2 then 5×10 Russian KBS (heavy)
  3. Complete 5 rounds for time of 2 rope climbs, 6 back squats (225/145#), 9 HSPU
  4. Parnter Interval AMRAP in 10 minutes of 5 power clean and jerks (135/95#), 5 burpees
  5. Complete 3 rounds for max reps in one minute at each of the following stations: row (1cal=1rep), bear sliders (1mat=1rep), reverse sled drag (180/135#, 1mat=1rep), rope pulls, army crawls
  6. Overhead Squat 3-3-3-3-3 then 3×20 yd KB overhead carry

Open Notes:  Hats off to everyone who is competing in the Open; we are 40% through and we have loved the energy and positive disposition of everyone competing. Emotions run high in any competition, but it is great to see everyone having so much fun!  For 14.2 the top performers for ICA were Kehl, Phil and John for the men and Dani, Jenn and Nikki for the women.  Keep it up!

Open 14.3 will be announced Thursday at 8:00pm. The good news is we’ve gotten some of the hardest movements out of the way! Based on previous years’ WODs, the movements we’ll likely see in the next 3 workouts are: box jumps, burpees, deadlifts, push presses, toes to bar, wall balls, thrusters, clean and jerks, and muscle ups. What are your predictions for 14.3?!?

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Daily WOD – Mar 11, 2014

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Welcome Jeremy!
Welcome Jeremy!

Complete 3 rounds of max reps in 1 minute at each station:

  • row (1 cal = 1 rep)
  • bear sliders (1 mat = 1 rep)
  • reverse sled drag (180/135#, 1 mat = 1 rep)
  • rope pulls 
  • army crawl

Rest 1 minute after each 5 minute round.

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Football WOD – Mar 9, 2014

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Complete 5 rounds for time of:

  • 2 rope climbs
  • 6 back squats (225/145#)
  • 9 handstand push ups

Open Notes: Remember to post your scores for Open WOD 14.2!!

Swim WOD Notes: Please arrive at the Radnor High School pool a few minutes early so we can start promptly at 2:00/3:00pm. (Remember that it’s daylight savings time!) It’s $6.00 to get in. Make sure you have Nikki and/or John’s cell phone numbers on hand in case there’s any trouble finding us. The pool entrance is adjacent to the football stadium.

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Daily WOD – Mar 7, 2014

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“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 3 minutes to complete 2 rounds of:

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

If you finish both rounds then:

Take 3 minutes to complete 2 rounds of:

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

…etc

WOD Notes: Get jacked up for 14.2!!! This is an ascending ladder (of sorts) of OHS and C2B pull ups. If you complete 2 full rounds in the first 3 minutes, you’ll wait until the 3 minute clock expires, then you get a new 3 minute clock to attempt 2 more rounds (with 2 extra reps of each movement). If you are competing in the Open, be sure to visit the Games page and read the full rules/standards HERE. For any newbies who don’t know what the Open is all about, read more here. For masters age 55 or older, weights are 65/45#.

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Make Up Day – Mar 6, 2014

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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 14.1” – AMRAP in 10 minutes of 30 double unders, 15 power snatches
  2. Back Squat 1RM with a 10s hold at the bottom then tabata back squats (50%)
  3. Complete 21-15-9 reps for time of barbell row (135/95#) and strict chin up, then 8×50 yd dash
  4. Row 3000m for time and complete 3 rounds of 20 pull ups (consecutive) and 20 partner leg tosses
  5. High Hang Snatch 1-1-1-1-1-1-1 then snatch balance 5×5 @ 50%
  6. Complete for time 30 burpees, 10 thrusters (95/65#), 20 burpees, 20 thrusters (95/65#), 10 burpees, 30 thrusters (95/65#)

Pool Notes: We have added a second class this Sunday at 3:00 p.m. for the swimming WOD with 12 spots available.  Sign up if you plan on attending!  The pool is at Radnor High School and the admission fee is $6.

Open Notes:  Hats off to the point scorers for ICA in the first week of the 2014 Open.  For the women it was KEB, Jenn and Nik and for the men it was Kehl, Sam and John.  It is worth noting that both of the Berman kids had  top 3 performances!

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Daily WOD – Mar 3, 2014

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snowflake-hi

Please check back in the morning for any weather-related class cancellations. We will update this post by 5:15am if we need to cancel the 6:15.

————————————————————————

Row 3000m for time

And

3 rounds not for time of:

  • 20 pull ups (consecutive)
  • 20 partner leg tosses
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Football WOD – Mar 2, 2014

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Complete 21-15-9 reps for time of:

  • Bent over row (135/95#)
  • Strict chin ups

Then

8×50 yd sprints (approx 20s rest)

Notes: Class is full for tomorrow. If you are registered as of 8:00am tomorrow morning and do not show up, it is a 50 burpee penalty!!  If you are on the wait list you can attend.

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March Schedule & Events

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marchnews1

Mark your calendar for these important dates in March!

  • March 6 – Stretching & Mobility with Coach Mark, 6pm
  • March 9 – POOL WOD!!! Thanks to ICA member Tanya Curtis, ICA is offering its first ever swimming WOD! Tanya has hooked us up with a pool where she coaches in Radnor for Sunday March 9th. We can accommodate up to 24 athletes, with 12 going at 2pm and 12 going at 3pm.  It’s a $6 entrance fee to get into the pool. Please sign up using MindBody. When/if the 2:00pm class fills we will add a 3:00pm. Please do not register and take up a spot unless you are 100% committed to attending… thank you!!
  • March 20 – Stretching & Mobility with Coach Mark, 6pm
  • March 22 – Pizza Helen! Join us at 5:00pm on Saturday for a (belated) St Patty’s day special – Pizza Helen! This is a FREE social event that will not count towards your class totals. The pizza is on us (just a small thank you for making ICA the amazing community that it is)!! Feel free to sub out pizza for another food or beverage of your choice.  BYOB for a “strink and drink” after the WOD! Please sign up in MindBody so we know how much pizza to order. Click HERE for last year’s WOD and results.
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Daily WOD – Mar 1, 2014

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Back Squat 1RM with 10 second hold at bottom

Then

Tabata back squat (50% of 1RM pause squat)

Open Notes: Great job to everyone in our first Open WOD of the 2014 season! We saw some great scores, including many improvements compared to earlier this month! We want to remind everyone that the official day for Open WODs at ICA is Friday. There is no designated “make up” session, so athletes should do everything possible to come in on Friday. We will allow limited make ups during barbell club on Saturday mornings, but you need to clear it with John/Nikki ahead of time. This should be a once or twice thing, not a weekly occurrence. On that note, if you are making up 14.1 during barbell tomorrow, please show up promptly at 7:30 and get yourself warmed up for an 8:00 kick off.

Also please remember that all Open competitors must submit their scores at games.crossfit.com by 8:00pm Monday. Failure to submit a score knocks you out of the competition – please don’t let that happen! Try to submit your scores over the weekend so we can verify them Sunday night.

Community Notes:  Happy Birthday Jim Northcott!!

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Daily WOD – Feb 28, 2014

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Who added DUs to their 2014 goals after today??
Who added DUs to their 2014 goals after today??

“Open 14.1”

AMRAP in 10 minutes of 

  • 30 DUs
  • 15 power snatches (75/55#)

WOD Notes: Open WOD 14.1 is a repeat of Open WOD 11.1! This was also our daily WOD on 140204. If you are competing in the Open, be sure to visit the Games page and read the full rules/standards HERE. If you can not power snatch the weight listed, you are allowed to get the bar ground to overhead any way you want, including a clean and jerk. For Masters over the age of 55, the Rx weights are 65/45#.  For anyone who doesn’t know what the Open is all about, check out our previous post on it here.

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Make Up Day – Feb 27, 2014

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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. Banded Deadlift 10×2 (60/40%) then 30 strict pull ups and 30 weighted seated box jumps
  2. Complete 3 rounds for time of 40 KB swings (53/35#), 10 push presses (185/105#), 2 rope climbs
  3. Every 30 seconds for 10 minutes complete 1 power clean + 1 hang power clean (225/150)
  4. Run 1600m, rest 4 minutes, run 800m, rest 3 minutes, run 400m, rest 2 minutes, run 200m
  5. AMRAP in 7 minutes of an ascending ladder by 3’s of front squats (115/75#) and box jumps (24/20″)
  6. Bench Press 2-2-2-2-2-2 then weighted push ups 3-3-3-3-3

Open Notes:  At 8:00 p.m. Thursday night, Open 14.1 will be announced!! Two top level CrossFit Games athletes will go head to head to showcase the workout live at games.crossfit.com.  We will be doing the Open workouts each Friday for the next 5 weeks, so if you show up on Fridays you will experience the Open workouts regardless of whether or not you registered for the Open.  During the Open, individuals from around the world get ranked based on their performance and tracked in a huge online database — it is addictive to check out.  What you may not know is that ICA will be ranked against all other CrossFit affiliates who registered a team. The database uses the top 3 male and female performances each week to calculate our team score.  This is a point of pride for us as owners and coaches and for you as members!  The first year we finished with about 80% of gyms in our region ahead of us.  The second year it was about 53% meaning a marked improvement.  We hope to improve even further this year thanks to our many talented athletes!  If you think you have a chance of being top 3 in any possible event, consider signing up for the Open.  You will never work out harder than when you know your name and your gym’s name is on the line.  It promotes a really enjoyable and competitive atmosphere that is unlike anything you will see for the rest of the year.  If you have already made the decision to not sign up, we respect your decision.  If you are still on the fence, sign up and then get jacked up because the Open is here!!!!!!!

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Daily WOD – Feb 25, 2014

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Mel right after she PR
Mel right after she PR’d her mile in the cold windy night!
Russ with a solid front squat
Russ with a solid front squat
Welcome Kyle!
Welcome Kyle!
and Marina!
and Marina!
and Jeff!
and Jeff!

AMRAP in 7 minutes of:

  • 3 front squats (115/75#)
  • 3 box jumps (24/20″)
  • 6 front squats
  • 6 box jumps
  • 9 front squats
  • 9 box jumps

Continue ascending by 3’s until the 7 minutes are up.

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Football WOD – Feb 23, 2014

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Ever 30 seconds for 10 minutes complete:

1 power clean + 1 hang power clean (225/150# NTE 75%)

WOD Notes:  The reps must be consecutive; you may not drop the bar between the power clean and the hang power clean.  If you are relatively new to power cleans, you may need to heavier than 75% of your max.  Work with your coach to determine the appropriate weight.

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Make Up Day – Feb 20, 2014

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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. Power Clean 1-1-1-1-1-1-1  then “11.3” – AMRAP in 5 minutes of clean and jerks (165/110#)
  2. “Valentine’s WOD” – in pairs complete for time 50 KB swings, 50 sit ups, 50R/50L lunges, 50 box jumps, 50 push ups, 50 wallballs, 50 pull ups, 50 burpees
  3. Complete 5 rounds NFT: HS hold (30 seconds) then max HSPU, ring dip hold (20 seconds) then max ring dips, pull up hold (10 seconds) then max strict pull ups, then 32 burpees for time
  4. Death by toes to bar then death by 10 yd dash
  5. Banded Box Back Squat (60% bar, 30% band) 12×2 then 5×5 good mornings (40% 1RM back squat)
  6. “Open 13.3” – AMRAP in 12 minutes of 150 wallballs (20/14# to 10/9′), 90 double unders, 30 muscle ups

Beef Notes:  Remember that I will be placing the orders for beef tomorrow (Friday) afternoon.  If you would like a share and have not already done so, post your order to the comments under the beef post found here.

Open Notes:  The first workout for the 2014 Open will be announced in one week!  Who wants to take some guesses at what 14.1 will look like?

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Daily WOD – Feb 17, 2014

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DrumstickReminder: Custom Fit Meals will be here tonight from 4:30-7:30pm for a free tasting event! If you are interested in trying out their food please stop by tonight!

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Death by toes to bar in 15 minutes

Then

Death by 10 yd dash (starting from 5 runs) in 15 minutes 

WOD Notes:  During a death by workout, complete 1 rep the first minute, 2 the second, 3 the third and so on until you cannot complete the number of reps within the minute.  When you fail to complete the number of reps within the minute, restart the ladder and continue until the 15 minutes are up.  Compare 10 yd dash to 130222.

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Football WOD – Feb 16, 2014

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Complete 5 rounds (not for time) of:

  • Handstand hold – 30 seconds
  • Handstand push ups – max reps
  • Hold top of ring dip – 20 seconds
  • Ring dips – max reps
  • Hold top of pull up – 10 seconds
  • Strict pull ups – max reps

Then

Complete 32 burpees for time.

WOD Notes: Perform the isometric hold for the specified time, then kick down, shake out your arms, and perform max reps of the given exercise. Score is total number of reps completed. If you have never kicked into a handstand before, you should perform a 30 second plank hold followed by max push ups. Compare to CFFB WOD 140211.

Class Notes: At this time, class is full. The 50 burpee penalty is in effect for anyone who is signed up as of 8:00am tomorrow and doesn’t show up! Please do not pull your name out of class any later than 8:00am to be fair to other athletes who want to attend.

Community Notes: To the most beautiful woman I’ve ever known, Happy Birthday Nikki!!

 

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Daily WOD – Feb 15, 2014

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IMG_1903

IMG_1911

IMG_1952

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 130209.

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Daily WOD – Feb 14, 2014

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snowflake-hiThe 6:15 a.m. class is cancelled. As of now all other classes will be held as scheduled.  Check back for further updates.

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Power Clean 1-1-1-1-1-1-1

Then

“Open 11.3”

AMRAP in 5 minutes of (squat) clean and jerks (165/110#)

WOD Notes:  Compare power clean to 120309.

Community Notes:  Happy Birthday Nick V!!

Other Notes: If the parking area in front of the gym is still not plowed tomorrow, park in the side lot (near the baseball field) and enter through the door with the Cherokee Barbell sign.

Final Note: Happy Valentine’s Day!!!

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Beef, it’s whats for dinner… and breakfast and lunch too!

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CutsOfBeef

Hey all, its beef ordering time again! The nutrition benefits of fresh grassfed beef have been well documented and it won’t get much fresher than this! I will be contacting Rineer Family Farms on Friday, Feb 21 to place an order for the gym and the beef should arrive on a week night in mid to late March. It takes about a month because the cows need to be butchered, aged and packaged into 1 to 2 pound servings and flash frozen.  You can order in increments of 1/8 of a cow which comes out to around 50 pounds of meat.  You can see the complete list of cuts here.  The cost per 1/8 is $375.

If you would like to purchase 1/8 of a cow, post to comments.

Anyone who got this beef the last time, feel free to add your thoughts to comments!

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Make Up Day – Feb 13, 2014

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snowflake-hiWe will be open for our regularly scheduled hours tonight, including the Fundamentals class at 6:30pm. The parking lot is not plowed in front of the gym but you can park in the side lot.  The side door is unlocked.  Drive safe!

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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. “11.4” AMRAP in 10 minutes of 60 bar facing burpees, 30 OHS (120/90#), 10 muscle ups
  2. Rack Jerk 1-1-1-1-1-1-1 then EMOM for 5 minutes of max handstand push ups
  3. Perform every 90 seconds: 3 back squats (225/135#), 3 box jumps (30/24″) then 50 plyo push ups for time, each break complete a suicide run.
  4. Back Squat 5-5-5-5-5 then 15R/15L single leg box jumps
  5. “11.6” AMRAP in 7 minutes of ascending ladder by 3’s: thruster (100/65#), C2B pull ups
  6. “13.2” AMRAP in 10 minutes of 5 S2O (115/75#), 10 deadlifts, 15 box jumps (24/20″)

Community Notes:  Happy Birthday Lindsey!!

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Make Up Day – Feb 6, 2014

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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 3 rounds for time of: 15 KBS (70/53#), 15 wallballs (20/14# to 10/9′), 15 burpees, 15 pull ups
  2. Front Squat 1-30-1-20-1-10-1
  3. EMOM for 12 minutes of 2 power cleans (80%), 10 double unders
  4. Complete the following tests:  Max prowler push in 1 minute (140/90#), max strict pull ups consecutive, max tire flips in 2 minutes, max distance broad jump, max reps bench press (135/75#)
  5. “11.1” AMRAP in 10 minutes of 30 double unders, 15 power snatches (75/55#)
  6. Deficit deadlift 1-1-1-1-1-1-1-1 then 3×10 plate grip deadlift
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Daily WOD – Feb 5, 2014

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snowflake-hi

The 6:15 a.m. class is cancelled due to icy road conditions.  The 9:30 will still be held as scheduled.

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

Then

3×10 plate grip deadlift

Community Notes: Happy birthday Jenn!

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Daily WOD – Feb 3, 2014

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snowflake-hi

The 4pm class is cancelled due to weather and no sign ups. We plan to hold the 5pm, 6pm and 7pm classes. Please drive safely!  The parking lot is NOT plowed.  If you do not have a car that is good in the snow, consider bringing a shovel!

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Complete the following tests:

  • Max distance prowler push in 1 minute (140/90#)
  • Max consecutive strict pull ups
  • Max tire flips in 2 minutes
  • Max distance broad jump
  • Max consecutive bench press (135/75#)

WOD Notes:  Groups of 3 will move from station to station with approximately 7 minutes to put all 3 people through the test at that station.  We will record 5 results for each athlete.  You may attempt a station more than once if time allows.

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February Schedule & Announcements

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fEB

It’s a short month, but we’ve got a lot going on! Mark your calendars for these important dates in February:

  • Feb 6 – Stretching & Mobility, 6pm. Join Coach Mark at 6pm for a 30 minute session focusing on stretching and mobility. Free for anyone attending make up night or barbell club; counts as a regular class if this is the only session you are attending Thursday night.
  • Feb 8 – Girls on Girls partner competition at CF Harmony. Volunteers needed, let Nikki know if you are available. We have 6 athletes competing so cheerleaders are always welcome and encouraged!
  • Feb 15 – Valentine’s Day Partner WOD. Bring a partner to WOD with you for free! ICA members should sign up for class, and shoot us an email if you plan to bring a guest. The WOD is beginner-friendly. We’ve had people bring their significant others, brothers, and even kids! (Age 12 or older, please.)
  • Feb 17 – Custom Fit Meals tasting. During our evening classes, a Custom Fit Meals rep will be set up in the lounge for a taste testing. If you are interested in trying out their food be sure to show up! We hope to get our cooler delivered in early March and you’ll be able to start order meals immediately after that.  Check out this blog post about CFM if you missed it the first time around.
  • Feb 20 – Stretching & Mobility, 6pm. 
  • Feb 27 – First 2014 Open WOD announced. The first Open WOD of 2014 will be announced at 8:00pm! We will run it as the workout of the day on Friday Feb 28. Please excuse any lateness in updating the blog that night; we will review the WOD and standards and get a post up by 10:00pm.  If you haven’t signed up for the Open, there’s still plenty of time! Click HERE to read more about the CrossFit Games Open.

Nutrition Notes: If you’ve strayed from the healthy diet you achieved during our Fall Nutrition Challenge, now is a great time to “tune up” your diet in advance of the Open! The Warnek household started paleo a week ago (well, minus Carver)… anyone else want to join us?

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Make Up Day – Jan 30, 2014

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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. Overhead Squat 15-15-15 then AMRAP in 3 minutes of burpees
  2. 3x1000m row, rest in between efforts
  3. Complete 3 rounds of 40s on, 20s rest:  1 arm db thruster (50/30#), strict pull ups, 1 arm db power snatch (50/30#), mountain climbers
  4. 15 minutes of snatch practice then “Isabel” – 30 power snatches for time (135/95#)
  5. Open WOD 12.3 – AMRAP in 18 minutes of 15 box jumps (24/20″), 12 push press (115/75#), 9 T2B
  6. “Pick Your Own Gymnastics WOD” – 3 rounds NFT of 7 strict pull ups OR 14 C2B pull ups OR 21 kipping pull ups,  7 HSPU OR 14 ring dips OR 21 push ups, 1 legless rope climb OR 3 rope climbs OR 7 muscle ups

Community Notes:  Happy Birthday Katie N!!

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Daily WOD – Jan 29, 2014

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IMG_1664
Anthony – Donkey Kong

“Pick Your Own Gymnastics WOD”

Complete 3 rounds not for time of:

  • 7 strict pull ups OR 14 chest to bar pull ups OR 21 kipping pull ups
  • 7 hand stand push ups OR 14 ring dips OR 21 push ups
  • 1 legless rope climb OR 3 rope climbs OR 7 muscle ups

WOD Notes:  The goal for today is to improve your gymnastics skills.  Pick movements that are challenging to you or that you would like to work on.  This work out is NOT FOR TIME because we want you to focus on the quality of your movement and not necessarily focus on speed.

 

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Custom Fit Meals – Coming to ICA!

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customfit

Custom Fit Meals is coming to ICA! Custom Fit Meals is a food service that provides fresh, prepared meals specifically geared to CrossFit athletes. They use only high quality “clean” ingredients, and most of their meals are either paleo or primal. (Their beef is organic and grass-fed; poultry is free-range; pork is pastured; and the produce is sourced locally.) Meal prices vary but are generally about $10 each. Check out the menu HERE. John, Nikki, and Karen have all tried the food and can vouch for its freshness and quality.

There are no contracts to participate. Interested members would simply create an online account and place their orders once a week. Food will be delivered twice a week (since it is fresh, not frozen) to a Custom Fit cooler that will be located in our lounge.

In order to get a cooler delivered, we need to show Custom Fit Meals that we have sufficient interest in the program. If you are interested in trying out this program, please add your information to this SIGN UP SHEET.  (If you have trouble opening the file, simply comment on this post with your name and preferred email address.) Adding your name is not binding, but we hope that you’ll at least give the meals a try once we get the program up and running. Custom Fit Meals will a offer 10% discount for your first order.

Please note that we make a point of not advertising products at ICA. Our 100% focus is on helping our athletes get stronger, faster, and fitter! This service is simply being provided as a convenience for people looking for healthy, quick meal options.

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Daily WOD – Jan 27, 2014

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The ICA crew from the weekend!
The ICA crew from the weekend!
Congrats to Nikki and Joe for taking 2nd in the lightweights
Congrats to Nikki and Joe for taking 2nd in the lightweights
Congrats to T for taking first with her partner in the heavyweights!
Congrats to T for taking first with her partner in the heavyweights!

15 minutes of snatch practice

then

“Isabel”

  • 30 power snatch for time (135/95#)

WOD Notes: If you have shoulder issues, sub cleans / power cleans for snatches.

ISR Notes: A while back we posted about swimming lessons through Infant Swimming Resource. The goal of ISR is to help children 6 months to 6 years old learn skills to keep them safe in the water. The instructor is offering a 50% discount on the weekly lessons that are taking place in Limerick PA starting February 10th. For more information contact Lisa at 407-276-2374.

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Football WOD – Jan 26, 2014

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Complete 3 rounds of:

  • 1-arm DB thruster (50#/30) 40 seconds
  • 20 seconds rest
  • strict pull ups 40 seconds
  • 20 seconds rest
  • 1-arm DB power snatch (50#/30) 40 seconds
  • 20 seconds rest
  • mountain climbers 40 seconds
  • 20 seconds rest

WOD Notes:  The 1-arm movements may be done with either arm.  You can use one arm all the way through the workout if you want (though I wouldn’t advise it).  Mountain climbers must have your foot come up to your hand. Results will be total reps completed through all three rounds.

Community Notes: Happy Birthday to one of our newest members, Sushant!

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Daily WOD – Jan 25, 2014

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3 x 1000m row

WOD Notes: There is a strict 15 person cap today! 2-3 people can share a rower, rotating through. Between your rowing intervals you can rest, mobilize, or pick an assistance movement and work a weakness! (For example: do 15 strict pull ups, 50 situps, 5 muscle ups, etc)

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Make Up Day – Jan 23, 2014

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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 21-15-9 reps for time of clean and jerks (135/95#) and C2B pull ups
  2. Power Squat 1-1-1-1-1-1-1 then 5×5 seated box jumps (tall box)
  3. Complete 10-9-8-7-6-5-4-3-2-1 reps for time of power cleans (75% bodyweight) and toes to bar
  4. Complete 50-40-30-20-10 reps for time of deadlifts (135/95#) and sit ups
  5. Shoulder Press 3-3-3-3-3 then 3×10 reverse grip bench press (50% 1RM)
  6. Partner AMRAP in 15 minutes of 1 rope climb, 10 push ups and 20 double unders.  Alternate movements with partner.
  7. And as an added bonus, you  may also make up the final event from the Battle for the Iron Phoenix: 200m run, 30 deadlifts (235/145#), 30 dips/push ups, 20 power cleans (145/95#), 20 pull ups, 10 OHS (95/65#), 10 toes to bar, 50 yds OH walking lunge (45/25# plate)

Community Notes: Happy Birthday Joe McG!!

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Daily WOD – Jan 22, 2014

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Partner AMRAP in 15 minutes:

  • 1 rope climb
  • 10 push ups
  • 20 double unders

WOD Notes:  Partners will switch with every movement.  Partner 1 climbs the rope, then partner 2 completes push ups, partner 1 jumps rope, partner 2 climbs etc.  One person working at a time.

Reminder:  The 6:15 a.m. class is cancelled for today.  The 9:30 is still on but check back in the morning for possible cancellations.

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Daily WOD – Jan 21, 2014

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snowflake-hiThe gym will be closed for all classes this evening and the 6:15 a.m. tomorrow.  As of now, the 9:30 class will run as scheduled.  Check back for updates.

Shoulder Press 3-3-3-3-3

Then

Reverse grip bench press 3×10 (40-50% 1RM bench)

Community Notes: Happy Birthday Tina!!

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Registration is Open for the 2014 Open!

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games 2014

Even if you’re new to CrossFit, chances are you’ve heard of the “Open.” The 2014 CrossFit Open season is upon us!! The goal of today’s post is to explain a little about the Open and get everyone to sign up!

What is the “Open?”

Officially, the Open is the first level of competition required for athletes to qualify for the Reebok CrossFit Games.  However, for 99.999% of CrossFitters, the Open is simply a once-a-year opportunity to push yourself to new limits, experience the intensity of competition, and see how you stack up against CrossFitters around the world. As many of you experienced at the ICA Throwdown last weekend, the competition atmosphere is a lot of fun, and it joins us together as a community. The Open is no different. To learn more about the CrossFit Games season check out these links:

When is the “Open?”

This year, the Open season will run from February 27 – March 30.   Every Thursday for 5 consecutive weeks an Open workout will be posted to the Games website at 8:00pm. Registered athletes will have until that Monday at 8:00pm to complete the workout and post their scores online.  All scores must be validated by ICA.

When and Where Can I do the Open WODs?

At ICA, we will run the Open WODs on Fridays as our Daily WOD during all 6 classes. You can join us on Fridays to work out even if you’re not formally registered for the competition. If a registered athlete can not make it to a Friday workout, please let us know as soon as possible. We will do our best to arrange for a judge to be available over the weekend or on Monday.

Other FAQS:

1. What if I need to scale an Open WOD?

In order for your score to count in the worldwide competition, you have to complete all the workouts as prescribed. Most workouts are designed so that everyone can get at least a few official reps in. (For example, most workouts that involve very heavy weights or tricky gymnastics movements have some lighter/easier movements first
 so you can get some legitimate points on the board.) At ICA we’ll encourage everyone to try the workout as prescribed, and if you hit a point where you absolutely can’t continue we’ll write down your score, and have you continue “off the books” at a lighter weight or with scaled movements. That way you get an official score and still get a great work out!

2. How much does it cost to register for the Open?

Registration is $20 for individual athletes.

3. How do I qualify for Regionals?

At the end of the Open, the top 48 men, top 48 women, and top 30 teams from each region are invited to the Regionals. There are also Masters divisions in 5 year increments for athletes over the age of 40. This year, for the first time, any athlete who is attempting to qualify for Regionals is required to use a registered Judge (all ICA coaches will be registered judges). Additionally, all of their Open workouts must be videotaped, and at least one video will be reviewed by CrossFit Games staff prior to sending out Regional invitations. 

4. Will the Friday Open WOD count as one of my classes for the week?

Yes, the Open WOD will count as a class, so any punchcard or 2x/week members should plan accordingly.

5. Okay, I’m Sold. How Do I Register?

Register on the CrossFit Games website – click on the red link in the upper right hand corner. Remember to choose CrossFit Phoenixville as your affiliate!!! If you have any questions, talk to John, Nikki or any of your coaches.

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Daily WOD – Jan 20, 2014

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Welcome Betsy!
Welcome Betsy!
and Sushant!
and Sushant!
and Sarah K!
and Sarah K!

Complete 50-40-30-20-10 reps for time of:

  • Deadlift (135/95# NTE 35% 1 rep max)
  • Sit ups

WOD Notes:  This workout contains a LOT of deadlifts.  Unless you are exceptionally efficient at deadlifting, consider scaling back the number of reps and/or weight.

Apparel Notes:  We still have some M, L and XL blue zip up hoodies in stock.  If you are interested, they are $40 and first come, first serve!

Throwdown Notes: We’ve had some folks request a link to the results from Saturday… see here.

Community Notes:  Happy Birthday Brian!

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