Teen & Youth Program – Summer 2026

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!

 

Football WOD – Jan 19, 2013

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Power clean (75% BW, NTE 65% 1RM)
  • Toes to bar

Community Notes:  Happy Birthday to one of our newest members – Sy!

Post-Throwdown Notes: Thank you to all our competitors, judges, and volunteers who came together to make the first ever ICA Throwdown a success!!! Congratulations to Dan and Katie N, Dave and Jenn, and Robbie and Sara R on your top spots… and to all 32 competitors for a job well done. If anyone wakes up sore tomorrow and wants to spend some time mobilizing, you’re welcome use the back room during the 10am Football WOD.

Mobility Room Notes:  Speaking of the back room… Now that the build out is complete, the back room room is available for mobility work almost any time the gym is open. We will use it for personal training and Fundamentals a few times a month, but other than that it will be available for use. We recommend folks go back there before and/or after classes to keep progressing in your mobility! The room is also available for independent lifting, on a case by case basis. Anyone who has specific strength goals and wants to lift before/during/after class should talk to John or Nikki.

Daily WOD – Jan 18, 2014

IMG_1493

1st - Katie N., 2nd - Jenn, 3rd - Sara R.
1st – Katie N., 2nd – Jenn, 3rd – Sara R.
1st - Dan E., 2nd - Dave, 3rd - Robbie
1st – Dan E., 2nd – Dave, 3rd – Robbie

Power Squat 1-1-1-1-1-1-1

Then

5×5 seated box jumps (tall box)

Schedule Notes:  Remember there will only be the 7:30 barbell and 8:30 class today.  You may complete this WOD during  barbell.

Throwdown Notes: Get jacked up!!!!! Today we’ll have an epic battle for year-long bragging rights at ICA. Only one male and one female can come out on top,  but everyone will experience a fun day of working out, pushing yourself to new limits, cheering on your peers, and then celebrating a job well done over beer and food. Athletes should arrive anytime between 9:30 and 10:00am. We’ll brief the standards at 10am – all athletes and morning volunteers/judges should be present. First heat kicks off at 10:30.  There will be pizza/beer and whatever else you bring.  There is still plenty of space available for the potluck!  It is a good idea to have some food ready to eat after each event to keep energy levels up.

Make Up Day – Jan 16, 2014

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

  1. Front Squat 3-3-3-3-3 then 6×30 yd sled drag (50% SDC)
  2. Complete for time 25 HSPU, 25 hang power cleans (115/75#), 25 wallballs (20/14# to 10/9′), 25 pull ups, 25 KB swings (70/53#)
  3. Power clean 5×3, then complete for time 12 DB thrusters (50/35#), 12 KBS (70/53#), 12 push ups, 12 KBS, 12 DB thrusters. Complete a 40 yd shuttle run after each set.
  4. Complete 3 rounds for time of 30 box jumps (24/20″), 20 thrusters (75/55#), 10 T2B
  5. Deadlift 5-5-5-5-5 then 30R/30L single leg KB RDL
  6. “Nancy” – complete 5 rounds for time of 400m run, 15 OHS (95/65#)

Throwdown Notes:  Workout 4 will remain a mystery until the first 3 workouts are finished on Saturday!  There is still time to sign up!

Daily WOD – Jan 15, 2013

The many faces of Nancy
The many faces of Nancy

“Nancy”

5 rounds for time of:

  • 400m run
  • 15 overhead squats (95/65#)

WOD Notes:  Compare to 130116.

Throwdown Notes:  Workout number 3 is a little more traditional.

Complete 21-15-9 reps for time of:

  • box jumps (24/20″)
  • KB swings (53/35#)
  • burpees

Event Notes: CrossFit Apex is hosting a Winter Combine competition on Feb 22. This event differs from most local competitions in that there are performance/eligibility requirements. To read more or to sign up click HERE.

Daily WOD – Jan 14, 2014

Big Mike getting ready!
Big Mike getting ready!

Deadlift 5-5-5-5-5

Then

30R/30L Romanian 1-leg KB deadlifts

WOD Notes:  Compare deadlift to 121117.

Throwdown Notes:  Workout number two looks like

Run 1 mile for time.

You can take time off your mile score by lifting a bar (135/95#) over your head and holding for as long as possible.  Your official mile time will end once the bar is locked out overhead. Each second you hold the bar is one second removed from your mile time.  If you do not wish to hold the bar over your head (or can’t lift the weight) you may stop your time when you cross the finish line.

Tentative schedule for Saturday:

  • 9:30 – competitors show up and begin warming up for start time of 10:30
  • 10:00 – go over standards with judges/volunteers and competitors
  • 10:30 – Event 1 begins (5 heats)
  • 11:30 – Event 2 begins (5 heats)
  • 1:00 – Event 3 begins (5 heats)
  • 2:00 – Last heat of event 3
  • 2:45 – Final event (top 5 men and women)
  • 3:45 – Winners announced, beer and potluck to be enjoyed by all!

Daily WOD – Jan 13, 2013

hard work
hard work

Complete 3 rounds for time of:

  • 30 box jumps (24/20″)
  • 20 thrusters (75/55#)
  • 10 toes to bar

ICA Throwdown Notes:  We will be announcing the first 3 workouts for the ICA Throwdown during the next 3 days.  The first one is:

Take 5 minutes to find:

  • max wallballs
  • 1 rep max thruster

Score is thruster weight plus total wallballs.  You may set the bar up for your first weight before the workout begins.  You will start with wallballs but once you make your first thruster attempt, you may no longer wallball.  The wallballs do not need to be consecutive.

 

Make Up Day – Jan 9, 2014

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

  1. AMRAP in 20 minutes of 30s handstand hold, 30s L-sit hold, 30s squat hold, 30s pull up hold
  2. Complete 3-6-9-12-15 reps for time of burpees over a bar and power cleans (135/95#)
  3. “Tillman” Complete 7 rounds for time of 7 deadlifts (65%), 1 full gasser, 15 pull ups
  4. “Flight Simulator” 5 to 50 to 5 in increments of 5 of unbroken double unders
  5. Hang power snatch 1-1-1-1-1-1-1 then 20R/20L DB split snatches NFT
  6. AMRAP in 14 minutes of 3 “2-fer” muscle ups and 5 “2-fer” cleans (165/105#)

Community Notes:  Happy Birthday Kim H!!

Daily WOD – Jan 6, 2014

“Flight Simulator”

Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders for time.

WOD Notes: Today is goal setting day!  Class will finish up about 15 minutes early so you can grab a card and set some goals for 2014.  Compare to 111102.

ICA Throwdown Notes:  The sign up sheets for the ICA Throwdown on Saturday, Jan 18th will be hanging on the door starting today!  There is one for competitors and one for volunteers/judges.  I would love to get at least 15 volunteers (even if you can only stay for part of the day) to make this event run smoothly but more would be better!

Daily WOD – Jan 3, 2013

 

Jackie T. and Robbie with a solid L-sit
Jackie T. and Robbie with a solid L-sit
Joanna and Brian praying for 30 seconds
Joanna and Brian praying for 30 seconds

 

AMRAP in 20 minutes of:

  • 30s handstand hold
  • 30s L-sit hold
  • 30s squat hold
  • 30s pull up hold

Weather Notes: The 6:15am class is cancelled. All other classes are still on. Drive safely!

Event Notes:  Some events that didn’t make our original January Events post…

  1. Our friends up at CrossFit 181P are hosting a small local competition on January 25th as a fundraiser.  This is a great way for anyone that wants to start getting into competition as it is expected to be a small and friendly event!  Details here.
  2. Tiana at Cherokee Barbell is offering a two day Olympic Lifting camp geared toward helping lifters improve their form.  The scheduled date is Feb 1st and 2nd.  Details here.
  3. Aimee at CFKOP is offering a post-partum women’s wellness program starting January 13. Details here.
  4. Infant Swimming Resource is an organization that offers water survival skills for infants and young children ages 6 months – 6 years. CrossFit Kids has a close relationship with ISR and has done a lot of work to promote their courses. Lisa King, a certified ISR instructor, will be offering lessons in the Limerick area starting February 10. See the flyer HERE.

Make Up Day – Jan 2, 2013

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

  1. Deficit Deadlift 3-3-3-3-3 then 100 KBS for time (53/35#)
  2. Teams of 3 complete 10 rope climbs, 150 wallballs (20/14# to 10/9′), 100 pull ups, 75 sandbag cleans, 50 burpees over bag, 10 rope climbs
  3. AMRAP in 5 minutes of 5 front squats (135/95#), 10 dynamic push ups, rest 5 minutes, AMRAP in 5 minutes of 5 back squats (135/95#), 5 strict pull ups
  4. Bench Press 3-3-3-3-3 then max consecutive push ups

WOD Notes:  Anyone starting up a new years paleo challenge is welcome to complete the fall nutrition performance test as well during make up night tonight.

 

January Schedule & Events

01 January

Mark your calendars for these important dates in January!

  • Jan 1 – Happy New Year!! ICA is closed today.
  • Jan 2 – Stretching and mobility, 6pm
  • Jan 4 – Whole9 Life Nutrition Seminar at CrossFit Love, 9am-4pm. Click HERE for more info.
  • Jan 6 – 2014 Goal Setting (will take place at the end of each class, come with ideas!)
  • Jan 16 – Stretching and mobility, 6pm
  • Jan 18 – ICA Throwdown (first ever in-house competition!)
  • Jan 25 – Competition and Fundraiser at CrossFit 181P. Details HERE.
  • Feb 1-2 – Olympic Lifting Clinic at Cherokee Barbell. More details HERE.

Daily WOD – Dec 31, 2013

“Last Chance” New Year’s Eve Open Gym

WOD Notes:  Today is the last chance to knock some 2013 goals off the board.  Come in between 7:30 and 10:30 a.m. to do any workout you want!  If you’re not sure what you want to do, come in anyway and get an idea from a coach.  Check out 121231 and 111231 to see some previous results.

Daily WOD – Dec 28, 2013

Teams of 3 complete:

  • 10 rope climbs
  • 150 wallballs (20/14# to 10/9′)
  • 100 pull ups
  • 75 sandbag cleans (45/25#)
  • 50 burpees over sandbag
  • 10 rope climbs

One athlete working at a time, the movements must be completed in order.

WOD Notes:  Since we can reasonably accommodate 5 teams of 3 today, we will take all 14 people signed up as well as the first person on the waitlist.  If you cannot make the workout, please cancel your name out as soon as possible!  Compare to 121217.

Make Up Day – Dec 26, 2013

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

  1. Push Jerk 1-1-1-1-1-1-1 then clean and jerk and carry 1om x6 (70%)
  2. “12 Days of Christmas” – see Saturday for details.
  3. Complete for time 30R/30L KB step ups (53/35# to 20/16″), 50 strict pull ups, 100 banded good mornings
  4. Front Squat 1-1-1-1-1-1-1 then max consecutive 10s pause front squats (50%)

Daily WOD – Dec 21, 2013

IMG_0955

IMG_0957

Thanks to everyone for coming out today!!
Thanks to everyone for coming out today!!

“ICA’s 12 Days of Christmas”

  • Day 1 = 1 run (200m)
  • Day 2 = 2 deadlifts (225/155#)
  • Day 3 = 3 box jumps (30/24″)
  • Day 4 = 4 push ups (clapping for guys)
  • Day 5 = 5 seconds L-sit hold
  • Day 6 = 6 wall ball (20/14″ to 10â€Č)
  • Day 7 = 7 kettlebell swings (53/35#)
  • Day 8 = 8 kettlebell SDHP (53/35#)
  • Day 9 = 9 burpees
  • Day 10 = 10 walking lunge (5R/5L)
  • Day 11 = 11 knees to elbow
  • Day 12 = 12 keg to overhead (105/75#)
WOD Notes: You do the workout like you sing the song. Round 1 you do Day 1. Round 2 is Day 2 + Day 1. Round 3 is Day 3 + Day 2 + Day 1
. Round 12 is Day 12 all the way down to Day 1. Compare to 121222.
Warm Up:  Please show up at least 30 minutes early to get warmed up.  We will be starting the first heat at 7:30 sharp!

Make Up Day – Dec 19, 2013

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

  1. Hang clean 3-3-3-3-3 then 1000m row
  2. Partner Interval AMRAP in 13 minutes of 5 box jumps (30/24″), 7 KBS (70/53#), 9R/L mountain climbers
  3. Complete two rounds of 1 minute on, 1 minute off of: DB push press (50/30#), weighted pull up (50/30#), row (1 cal = 1 rep), burpees
  4. 1/2 Kalsu – 50 thrusters (135/95#) for time.  Perform 5 burpees at the start of each minute
  5. Max height box jump then back squat 2-2-2-2-2-2
  6. Complete 4 intervals of max reps bench press (60-70%), 400m run

Notes: A 7:30am heat time was added for Saturday. (You crazy early birds!!) We’ll have the gym open by 7:00am for folks to warm up. If you switch class times, please remember to take yourself out of your original heat!

Daily WOD – Dec 18, 2013

Complete 4 intervals of:

  • Max reps bench press (60-70% 1RM)
  • 400m run

Get up from the bench and immediately begin the 400m run.  There will two results: total reps of bench and 400m splits.

Notes: This Saturday we are running our annual 12 days of Christmas WOD. It’s an event you don’t want to miss! The early morning heats are full, so PLEASE be respectful to the other ICA athletes and show up if you are registered for those times. DO NOT WAIT until Friday night / Saturday morning to take your name out!!!! We’ll be watching… and so will St. Nick! There will be a 50 burpee penalty for no shows, 30 burpees for late withdraws.

Daily WOD – Dec 16, 2013

Welcome Robb!
Welcome Robb!

“1/2 Kalsu”

Complete for time:

  • 50 thrusters (135/95#)

Perform 5 burpees at the start of each minute.

WOD Notes:  There will be a 20 minute cap on this workout.

Apparel Notes:  The ICA hoodies are in and are $40!  If you ordered one please try to come in to pick it up by Wednesday.

Community Notes:  Happy Birthday Maggie N!!

Daily WOD – Dec 14, 2013

Box-2, Garrett-0
Box-2, Garrett-0
Tom S. swinging the 62
Tom S. swinging the 62

Partner Interval AMRAP in 13 minutes:

  • 5 box jumps (30/24″)
  • 7 KB swings (70/53#)
  • 9 mountain climbers R/L

Community Notes:  Happy Birthday Jacki N and Joanna!!

Thank you to the entire ICA family for helping out with the adopt a family project this year.  On top of getting every single item on the wish list, we managed to raise $1600 to be split between the families!!  You have done a huge part in making their holidays more joyous!

Make Up Day – Dec 12, 2013

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

  1. “Annie-einnA” Complete 50-40-30-20-10-10-20-30-40-50 reps for time of double unders and sit ups
  2. Turkish get up 1 rep max R/L then overhead squat 1-1-1-1-1-1-1
  3. EMOM for 7 minutes of 15 lateral plyo ski hops, rest 5 minutes then every other minute complete 30 Russian KBS (70/53#) with a 10 burpee penalty for not finishing
  4. “Badger” – Complete 3 rounds for time of 30 cleans (95/65#), 30 pull ups, 800m run
  5. Sumo deadlift 1-1-1-1-1-1-1 then 5×20 banded good mornings
  6. 50 push press (75/55#), 30 box jumps (24/20″), 10 power snatches (135/95#), 30 box jumps (24/20″), 50 push press (75/55#)

ICA Throwdown!

game time

Mark your calendars, this is the first ever ICA in-house competition!

Where: ICA

When: Jan 18, 2014  10:30 a.m. – 5:00 p.m.

What:  The competition will be composed of 3 events that everyone will complete.  After the 3 events, the top 5 male and female athletes will complete a final event.  Workouts will be announced a week prior to the competition.

Who: Anyone with a current 2x/week or unlimited membership at ICA (except ICA coaches)!  The first 3 workouts will be set up so that as long as you can Rx a box jump (24/20″), KB swing (53/35#) and wallball (20/14# to 10/9′) you should be able to participate!  Sign up sheets will be at the gym.

Why:  To become immortalized in ICA history and to talk a little smack!  Winners will have their name engraved on a trophy. Beverages will be on hand so even if you don’t compete come on out because we will still need judges/volunteers to help this run smoothly.

Daily WOD – Dec 9, 2013

“Badger” 

Complete 3 rounds for time of:

  • 30 squat cleans (95#/65)
  • 30 pull ups
  • 800m run

Or

“Badger Cub”

Complete 3 rounds for time of:

  • 20 squat cleans (95#/65)
  • 20 pull ups
  • 400m run

WOD Notes: Badger is a HERO WOD in honor of Navy Chief Petty Officer Mark Carter. It was first posted on the main page on 071219.  Compare to ICA results from 120107.

Community Notes: Today is the last day to drop off donations for our adopted families. We have already collected tons of toys, clothes and gift cards, including every single item off the kids’ wish lists. Thank you ICA!! You guys rock!! Your generosity never ceases to amaze us… and it will make 5 special kids very happy this holiday season!

Make Up Day – Dec 5, 2013

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

  1. Power squat 2-2-2-2-2-2 then 30 strict toes to bar NFT
  2. Death by back squat (50%)
  3. Complete 4 rounds for time of 400m run, 50 squats
  4. Find your 1 rep max snatch and power snatch
  5. Complete 10 rounds for time of 1 power clean (250/150#), 3 HSPU, 10 wallballs (20/14# to 10/10′)

WOD Notes:  Remember to sign up for Moga with Coach Kehl tonight at 6:00!

December Schedule & Highlights

Santa-Snatch17

Mark your calendars for these important dates in December! There are several schedule changes at the end of the month due to the holidays, please take note!

  • Dec 5 – MOGA, 6pm
  • Dec 9 – Last day to donate to our adopted families!
  • Dec 19 – MOGA, 6pm
  • Dec 21 – “The 12 Days of Christmas” WOD. We will run this WOD in heats like the Firebird. Barbell is cancelled to accommodate the expected turnout for this WOD, but there may be an opportunity to lift from 7:00-7:30am before the first heat kicks off. Talk to Nikki or John.
  • Dec 24 & 25 – CLOSED
  • Dec 27 – No 6:15am or 5:00pm classes. We’ll be open during the 5:00 hour for independent mobility and strength work.
  • Dec 28 – No 10:30 class. (We will have 7:30 Barbell, 8:30 and 9:30 WODs)
  • Dec 31 – Last Chance Open Gym, 7:30-10:30am. This is your last chance to meet your 2013 goals!!
  • Jan 1 – CLOSED

Daily WOD – Dec 3, 2013

Scott landing a snatch!
Scott landing a snatch!

Find your 1 rep max:

  • Snatch
  • Power Snatch

WOD Notes:  Today you will establish a 1 rep max on both a snatch and power snatch.  You may choose which one to focus on longer but you must get one of each.  On both lifts, we are expecting Olympic standards to be upheld which means no pressing out at the top of the lift (you should land with your arms already extended).  For previous results and some nice video references, compare to 121001.

Football WOD – Dec 1, 2013

Death by Back Squat (50% 1RM)

Complete 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…

WOD Notes:  Record your score as the last round you complete in full, plus any reps you completed in your final (failed) round.  This WOD will be run in 2 heats so everyone can take the bar off a rack. Compare to CFFB WOD 131125.

Daily WOD – Nov 30, 2013

Today’s WOD is: OPEN GYM!

WOD Notes:  Come in between 8:00 and 11:00 a.m. to do any workout you want!

Community Notes: Happy Wedding Day Filchner! Congratulations!

Adopt-a-Family Update: Thank you to everyone who has donated so far!!! We’ve received a lot of items off the kids’ wish lists. For anyone who still wants to donate we can use:

  • Gift cards for both families (gas, groceries, Target, Walmart)
  • “One Direction” items for Janya and Amya
  • Hair items, lotions, body spray for Amya
  • Additional clothes, pajamas, crib sheets, etc per the families’ wish lists

Donations are due by Monday Dec 9 at the latest. You can also donate cash that we will use towards the remaining items or gift cards.

Lastly, a few people have checked off items from the list that are not (yet) in the pile. This includes pajamas for Amya and Janya, 3D Mario and sneakers for Marshyne, and a warm jacket for Mason. If you bought these items please let me know, and please bring them in this week! Thank you

Daily WOD – Nov 28, 2013

Thanks to our ICA family for making this a great morning!  Happy Thanksgiving!!!
Thanks to our ICA family for making this a great morning! Happy Thanksgiving!!!

“Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 muscle ups
  • 10 hang power cleans (155/105#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders

WOD Notes:  This is the third offering of ICA’s House WOD!  There will be no coach-led warm up today.  Please show up at least 30 minutes prior to your heat to get warm/mobilize.   The sub for muscle ups is 2x pull ups and push ups. If you’re not up for an hour-long monster WOD, scales to consider are: shortening the run to 400m, completing 3 rounds instead of 5, or cutting everything in half.  Compare to 121122.

Daily WOD – Nov 27, 2013

500m row for time

Then

Rack Pull 1-1-1-1-1-1-1

Schedule Notes: Just a quick reminder of the schedule for the next few days:

  • Thursday – Open from 7:30-10:30 for “The Firebird.”  There are only a few spots left; email us if you get locked out.
  • Friday – The 6:15am and 5:00pm classes are cancelled. Join us at 9:30, 12:00, 4:00, or 6:00pm. The gym will be open during the 5:00 hour for independent mobility or strength work.
  • Saturday – Open Gym, 8:00-11:00am. Slam some bars and set PRs!
  • Sunday – Football WOD with Kehl

Daily WOD – Nov 26, 2013

Maggie and Holly swingin hammers
Maggie and Holly swingin hammers
Paul heaving the stone
Paul heaving the stone
Rick
Rick

“Fight Gone Strongman”

AMRAP in one minute at each of the following stations:

  • sledge hammer hits 
  • DB one handed shoulder to overhead (70/45#)
  • keg/stone ground to shoulder
  • farmer carry (106/70#, 10 yds = 1 rep)
  • sandbag step up (45/25# to 24/20″)

Rest 1 minute and repeat for a total of 3 rounds.

Daily WOD – Nov 23, 2013

Bench press 1-1-1-1-1-1-1

Then

400m sled drag (30% SDC)

WOD Notes:  Compare to 130624.

Schedule Notes:  Due to early bird demand, we’ve added an 8:00am heat for next Thursday’s “Firebird.” We’ll have the gym open by 7:30am, and we’ll stay open until 10:30am. Because we are running this in heats, everyone will warm up on their own, but we’ll have a recommended warm up on the board (along with some scaling options).

Daily WOD – Nov 22, 2013

An enthusiastic warm up!
An enthusiastic warm up!
Tom P. locking out heavy weight!
Tom P. locking out heavy weight!

“2011 Games Event 3”

Complete for time:

  • 5 rope climbs
  • 5 clean and jerks (145#/115)
  • 4 rope climbs
  • 4 clean and jerks (165#/125)
  • 3 rope climbs
  • 3 clean and jerks (185#/135)
  • 2 rope climbs
  • 2 clean and jerks (205#/145)
  • 1 rope climb
  • 1 clean and jerk (225#/155)

Make Up Day – Nov 21, 2013

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

  1. Find your 2 rep max clean and jerk (20s time limit)
  2. “Nightmare on Wheatland St” – Teams of 4 complete 4x200m run, 200 G2O (75/55#), 200 box jumps, 200 KBS (53/35#), 200 wallballs (20/14# to 10/9′), 200 push ups, 4x200m run
  3. Every 90s complete 4 deadlifts (315/225#), max ring dips.  Repeat for 5 rounds.  Then AMRAP in 6 minutes of sprint 80yds, 5 pull ups, 5 push ups.
  4. 5 rounds for max reps of KB swing (106/62#), pullups.  Rest as needed between rounds.
  5. “Baseline” – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups for time.  Then 12×2 banded box back squat.
  6. 5 rounds for time of 10 DB snatch (70/45#), 20 sit ups, 30 lateral jumps over DB

Daily WOD – Nov 18, 2013

Welcome Kathy!
Welcome Kathy!

 

and Christine!
and Christine!
and Jen N!
and Jen N!

Complete 5 rounds for max reps of:

  • KB swings (106/62#)
  • pull ups

Rest as needed between rounds.

WOD Notes:  You will be picking a KB that you can swing 10 to 30 times the first round.  As soon as you put the KB down, immediately go to a pull up bar and do as many strict pull ups as possible without coming off the bar.  We will record the total number of reps completed.

Daily WOD – Nov 16, 2013

Black Out Day #5

WOD Notes:  We will take the 2 waitlist spots in any class today as well as the typical 14 spots.

Apparel Notes:  The second generation of ICA hoodies will be ordered this Wednesday.  We do not want to keep much in the way of inventory so we are asking for advanced orders.  It will be a light blue zip up hoodie with the ICA emblem on the right chest and CrossFit Phoenixville running down the left sleeve.  We anticipate the cost being about $40 but won’t know until we place the order.  Respond to this post if you’d like to order one!

Make Up Day – Nov 14, 2013

Kelly tearing up some heavy deads!
Kelly tearing up some heavy deads!

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

  1. “The Chief” – AMRAP in 3 minutes of 3 power cleans (135/95#), 6 push ups, 9 squats, repeat for 5 rounds
  2. Push Press 3-3-3-3-3 then 20 gymnastics pull overs
  3. Complete for time: 7 power clean and jerks (155/105#), 5 HSPU, 6 PC&J, 10 HSPU, 7 PC&J, 15 HSPU
  4. Front Squat 5-5-5-5-5 then 3×10 walking lunges (65%)
  5. Complete 4 rounds for time of: 400m run, 25 burpees
  6. “Diane” Complete 21-15-9 reps for time of: deadlift (225/155#), HSPU

Holiday Adopt-a-Family

AdoptAFamily_Lime

As many of you will remember, last year we participated in the Kelly Anne Dolan Memorial Fund Adopt-a Family program.  We collected gifts and gift cards for a local family in need. Because of our HUGE fundraising success last year, we have been asked to adopt TWO families this year! These families have children with serious health problems, which have stressed the families emotionally and financially.  We have the chance to help make these children’s Christmas wishes come true!!

If you are interested in helping these deserving families, there are several ways you can give: buy gifts off the kids’ wish lists (see below), buy gift cards that we will pass along to the families, or provide monetary donations that we will use to purchase gifts for the families.

A few notes:

  1. Donations and gifts are due Monday December 10.
  2. All gifts must be unwrapped.
  3. Preferred food gift cards: Acme, Pathmark, ShopRite, Giant
  4. Preferred Department store gift cards: Old Navy, Target, Walmart, CVS, Walgreens
  5. Lightly used toys are welcome

Family 1: Elijah

Elijah is an 8-month-old child with VLCAD deficiency. He experienced a hemodynamic collapse in late August due to a virus and has residual moderate left ventricular systolic dysfunction, which is symptomatically well controlled on enteral medications.  He remains in the Cardiac Care Unit and is currently being weaned from narcotic and sedative medications which were necessary during his time in the Cardiac Intensive Care Unit.  The family travels daily to visit with Elijah.  The father works full time, and the mom cares for their two older children. The parents have struggled to pay their mortgage and household bills due to the prolonged hospitalization and the associated costs, including gas, parking, and tolls when commuting to the hospital and back home.

Wish list for Elijah (patient, 8 months old)

  • Clothing size: 12 months
  • Gift suggestions: Walker, educational toys, stuffed animals

Wish list for Janya (sister, 8 years old)

  • Clothing size: 12
  • Favorite color: Purple
  • Gift suggestions: One Direction (music group), microphone, pajamas

Wish list for Amya (sister, 10 years old))

  • Clothing size: 14/16
  • Favorite colors: Purple and pink
  • Gift suggestions: One Direction (music group), any items from this group, pajamas, hair items, lotions, body spray

Family 2: Marshyne and Mason

Marshyne is a 9 year old boy with moderate hemophilia A, factor VIII deficiency.  This is a lifelong illness characterized by unpredictable bleeds that can make even minor injuries turns into severe bleeding episodes.  Marshyne has had emergency room visits at least once a year, and hematology clinic visits every four months.  He has also experienced joint bleeds which have been managed from home with a regimen of infusions and home care nursing.  In August, Marshyne became a big brother to Mason, who was diagnosed at birth with Hemophilia A, factor VII deficiency.  Having two boys with hemophilia has been very stressful emotionally and physically, and has been difficult to manage at times.  Marshyne and Mason’s mom is a single working parent. She previously obtained her Master of Social Work while working full time, but her maternity leave was unpaid which caused significant financial stress. Mom has been working tirelessly for her family, even while recuperating from a complicated c-section.  She is responsible for all costs associated with clinic visits and hospitalizations, including but not limited to: transportation, child care expenses for other children at home, food during prolonged hospitalizations, co-pays for specialist visits, etc.

Wish list for Family:

  • Gift cards to food and department stores

Wish list for Mason (4 months)

  • Clothing size: 9 months
  • Interests: Elmo
  • Gift suggestions: Mason is a newborn and will be around 5 months old at the holidays. He will be wearing around 9 month old clothes. Mom would greatly appreciate crib sheets, swaddling blankets, and a new walker or “play saucer” for him to sit in. He could also use a warm jacket for the winter.

Wish list for Marshyne (9 years)

  • Clothing size: Children’s Large (10-12)
  • Favorite colors: Blue and Red
  • Interests: Wii U
  • Gift Suggestions: Marshyne would really like to have the game “Gooey Louie.” He loves his Wii U and would love “digimon” games andor “3D Mario.” He could also use a pair of sneakers (size 4 1/2)

Daily WOD – Nov 12, 2013

Black Out Day #2

Community Notes:  Happy Birthday Mark C!

If you want to get a head start on Christmas shopping – or just need some new workout gear – Schuylkill Valley Sports Pottstown has invited us to participate in their Friends and Family sale this weekend! This Thursday through Sunday (Nov 14-17), you can get 20% off the entire store. Just bring in THIS FLYER and show it at check out. (For those of you who don’t know, all ICA athletes get 10% off Reebok CrossFit gear at SVS-Pottstown every day. They carry the Reebok Nanos and a selection of Reebok CrossFit clothing.)

Sunday Football WOD – Nov 10, 2013

Complete for time:

  • 7 power clean and jerks (155/105#, NTE 80%)
  • 5 handstand push ups
  • 6 power clean and jerks (155/105#)
  • 10 handstand push ups
  • 5 power clean and jerks (155/105#)
  • 15 handstand push ups

WOD Notes: The sub for HSPU will be 2x box HSPU or regular push ups. Compare to CFFB WOD 131106.

Daily WOD – Nov 9, 2013

 

Katie L, impressive!
Katie L, impressive!

Push Press 3-3-3-3-3

Then

20 gymnastics pullovers NFT

WOD Notes: Click HERE to see a video demonstration of a pullover. If you can’t perform a pullover, the sub will be “skin the cats” or a 3 minute tuck hold on the paralettes.  Feel free to complete this WOD during 8:00am barbell club.

Make Up Day – Nov 7, 2013

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 2-2-2-2-2-2 then AMRAP in 2 minutes of OHS (40%)
  2. “Big Baseline” – See Saturday for details
  3. Complete 4 rounds for time of 20 DB thrusters, 10R/10L DB lunges, 10R/10L DB push up to row
  4. Complete 21-15-9 reps for time of push press (135/95#) and box jumps (30/24″)
  5. Complete 3 rounds for time of 25 2-fer wallballs, 50 double unders
  6. Snatch Grip Deadlift 1-1-1-1-1-1-1 then weighted pull up 3-3-3-3

Community Notes:  Happy Birthday Sidlo!!

November Schedule & Events

November

Mark your calendars for these important dates in November!

  • Nov 7 – MOGA with Coach Mark, 6pm
  • Nov 16 – NEW SATURDAY MORNING SCHEDULE! Barbell Club will run from 7:30-8:30am, with Daily WODs at 8:30, 9:30, and 10:30. This schedule will be in effect until beach weather returns next June!
  • Nov 16 – 4th annual WOD ‘n Wings, this year at CF Del Val. Click HERE for more info.
  • Nov 21 – MOGA with Coach Mark, 6pm
  • Nov 28 – Thanksgiving Day! We will be open from 8-11am and will be running our house WOD, “The Firebird.” Heats will kick off at 8:30, 9:00, 9:30, and 10:00. There will be NO make up night tonight.
  • Nov 30 – Phoenixville Jaycee’s “Burn off the Bird 5k and 1 mile fun run/walk. Starts at 9am the Stepping Stone Educational Center. Rey is one of the event organizers; please show up and support him!
  • Nov 30 – Open Gym, 8am-11am. Come make up a WOD you missed, work on skills, or knock off another 2013 goal!!

Make Up Day – Oct 31, 2013

jack o lanters

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

  1. Complete 8 rounds for time of: 5 HSPU, 5L/5R pistols, 5 L-sit pull ups
  2. Snatch 1-1-1-1-1-1-1
  3. Complete 5 rounds of 10R/10L weighted step up (135/95# to 20/16″), 20 evil wheels, max consecutive pull ups, 90s rest
  4. 3x partner interval AMRAP in 5 minutes: 1) 5 power snatches (135/95#), 2) 10 wallballs (20/14# to 10/9′), 3) 5 burpees
  5. “CrossFit Total” – back squat 1-1-1, shoulder press 1-1-1, deadlift 1-1-1
  6. 4x800m run, start a run every 7 minutes

Happy Halloween!

Daily WOD – Oct 29, 2013

6:15 Rxers
6:15 Rxers
4:00
4:00
5:00
5:00
6:00
6:00
7:00
7:00
and clearly the costume of the day!
and clearly the costume of the day!

“CrossFit Total”

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

WOD Notes: Today’s workout is a CrossFit benchmark.  After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 130605.

Oh yeah, and Rx today requires wearing a costume! (If you don’t have a costume, make something up
 Anything is better than nothing!)

Daily WOD – Oct 28, 2013

The old switcharoo
The old switcharoo

Complete 3 Partner Interval AMRAPs in 5 minutes of:

  • 5 power snatches (135/95#)

Then

  • 10 wallballs (20/14# to 10/9′)

Then

  • 5 burpees

Rest approximately 5 minutes between AMRAPs.

Community Notes:  Tuesday the 29th will be our costume WOD!  Make sure to bring out your Halloween costumes for the work out.

Reminder:  This Friday is Nov 1st and is the first day of the new rates at ICA.  If you would like to purchase a multi-month membership at the current rates, you have until Thursday to do so!

Daily WOD – Oct 26, 2013

Snatch 1-1-1-1-1-1-1

WOD Notes:  This workout can be completed during barbell club today.  Compare to 130525.

Community Notes:  Happy Birthday Jimbo!!

“Lift Up Luke” – Amazing work by the gym for the “Lift Up Luke” fundraiser last weekend.  ICA matched $152, 1 for each round completed by all the athletes.  As a gym you managed to more than double that with a contribution of $318 for a grand total of $470!  Another great showing by a fantastic community!

Lastly, the gym Ipod went missing Wednesday night.  If you were in one of those classes, please check your gym gear to see if it accidentally ended up with you!

Daily WOD – Oct 25, 2013

Welcome Kim L!
Welcome Kim L!
and Rich!!
and Rich!!

Complete 8 rounds for time of:

  • 5 handstand push ups
  • 5 L/5R pistols
  • 5 L-sit pull ups

Community Notes:

  1. The Phoenixville Citizen’s Advocacy 5k/10k and 1 mile fun run is this Saturday morning. Click HERE for details.
  2. The Philadelphia SuperFit Games runs from 7am-7pm on Saturday at CFKoP. $10 to spectate, or FREE if you volunteer to help out. Email crossfitkop@gmail.com to volunteer.
  3. Next Tuesday 10/29 we’ll have a special Halloween WOD. Everyone is encouraged to come in costume!!! (Best costume wins your picture on the blog and one full year of infamy/notoriety/bragging rights.)

The Champs!

rocky-4-1985-18-g

The nutrition challenge ended just about a week ago and we hope everyone is still on the healthy eating wagon (after an obligatory cheat day or two)!  Thanks to everyone who toughed out the whole month; we had nearly 60% of our members take part in the challenge, and many of them have been at the gym less than one year.  Because of your dedication, we saw some tremendous gains in strength and conditioning as well as some transformations of body composition.  Even more exciting is how many people have expressed their plan to continue some sustainable version of the diet because of how good they felt during the challenge.  Well done to everyone who participated!

The decisions were tough but we have come up with a winner for rookie, veteran, and spirit!  The decision was primarily based on physical performance (for rookie and veteran) and performance + enthusiasm (for spirit).  Without further ado, the winners are:

Rookie:  Mike “Hoagie” Hogentogler

  • Initial test: 6 pull ups, 69 wall balls, 165 clean, 10:41 mile
  • Final test: 14 pull ups, 75 wall balls in 4:29, 185 clean, 9:06 mile

Veteran:  Natalie Chamberlain

  • Initial test: 7 pull ups, 45 wall balls, 125 clean , 14:06 mile
  • Final test: 3 pull ups (smaller band), 62 wall balls, 135 clean, 13:51 mile

Spirit: Dave Boelker

  • Initial test: 8 pull ups, 56 wall balls, 185 clean , 6:25 mile
  • Final test: 13 pull ups, 75 wall balls in 4:31, 195 clean, 6:02 mile

Congratulations to all three of you! You will each receive 1 free month of membership at ICA – talk to Nikki or John in the next few days to set it up!

Thanks to everyone who participated in the challenge and try to keep all the good habits you formed over the last month!!

Make Up Day – Oct 24, 2013

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

  1. Banded Deadlift 10×2 the 5×8 good mornings (40% back squat)
  2. “Lift Up Luke” – AMRAP in 5 minutes of 4 power cleans (155/105#), 24 double unders, 10 pull ups
  3. Complete 5 rounds for max reps of 15s on, 45s rest: hang power clean and jerks (115/75#), weighted pull ups (50/30#), burpees
  4. Split Jerk 3-3-3-3-3 then complete 5 rounds for time of 10 push press (95/65#), 5R/5L lunges in place
  5. AMRAP in 8 minutes of 2 KBS (70/53#), 2 T2B, 4 and 4, 6 and 6 …
  6. “Kelly” – 5 rounds for time of 400m run, 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′)

Daily WOD – Oct 23, 2013

“Kelly”

5 rounds for time of:

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

WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 40 minute time cap; please scale accordingly!  A GREAT scale for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls.  Compare to 120724.

Daily WOD – Oct 22, 2013

Welcom Lindsay A!
Welcom Lindsay A!
and Keb! (Peggy
and Keb! (Peggy’s daughter!)

AMRAP in 8 minutes of:

  • 2 KB swings (70/53#)
  • 2 toes to bar
  • 4 KBS
  • 4 T2B
  • 6 KBS
  • 6 T2B

WOD Notes:  Each round of the workout adds 2 reps  to each movement.  The goal is to go as high on the ladder as you can!

Football WOD – Oct 20, 2013

Complete 5 rounds for max reps of:

  • 15s of hang power clean and jerk (115/75#)
  • 45s rest
  • 15s of weighted pull ups (50/30#)
  • 45s rest
  • 15s of burpees
  • 45s rest

Community Notes:  So far 152 rounds have been completed for the “Lift Up Luke” fundraiser.  If you couldn’t make it in today feel free to make it up on Thursday and  we will have the donation box available during classes all week!

Daily WOD – Oct 19, 2013

Lift Up Luke

AMRAP in 5 minutes:

  • 4 power cleans (155/105#)
  • 24 double unders
  • 1o pull ups

WOD Notes: This WOD should be fast and painful! Scale wisely – the right scale will allow you to hit a super high intensity with little down time. The power clean should be heavy, but not exceed 70% of your 1RM. For double unders, pick a number of reps that you can typically complete unbroken, or in 2-3 sets at most. If you are still learning DUs, this is a good day to scale to 50 SUs (no DU attempts).

We’ll kick off the first heat around 9:10, and run heats every 10 minutes until 11:30. First come first serve for heat times. Please come early and stay late to cheer on the other athletes!

ICA will donate $1 for every full round completed, and we encourage you to “match” our donation with $1 for every round you complete. Donations are encouraged but not required!

Daily WOD – Oct 18, 2013

IMG_0112

Banded Deadlift 10×2

Then

5×8 good mornings (40% 1RM back squat)

Community Notes:  Happy Birthday Steve K!!

Community Notes II: Saturday morning we are running a fundraiser, Lift Up Luke, which seeks to raise money for the Autism Tree Foundation to support early diagnosis and treatment of autism, as well as parent education.  Instead of regular classes we’ll run heats of the WOD from 9am-11:30am, every 10 minutes or so. You can sign up for a heat when you show up, and we’ll have a warm up area in the warehouse. ICA will donate $1 for every full round completed! (Scaled or Rx, both count.) Donations of any amount are welcome. An easy way to help us DOUBLE our donation is by matching us with $1 for every round you complete. Of course, you do NOT have to donate in order to participate. We are making this a FREE workout for anyone on a punchcard or 2x/week membership.

Make Up Day – Oct 17, 2013

Join us beteen 4:30 and 7:30 tomorrow to make up one of the last 6 workouts. This week the choices are:

  1. Max distance broad jump, 20 rep max back squat, max distance broad jump
  2. Complete for time: 1000m row, 30 muscle up, 800m run. Sub for MU is MU transitions or 1 T2B and 1 dip
  3. CFFB WOD – Complete 9 rounds for time of: 5 deadlifts (315/205 NTE75%), 5 handstand push ups
  4. EMOM for 12 minutes of: 10 thrusters (45/30), 10 box jumps (24/20″)
  5. OHS 5-5-5-5-5 then 50 toes through rings NFT
  6. Fall Nutrition Challenge Performance test – max strict pull ups in 1 minute, 75 wall balls for time, max clean, and 1 mile run

Community Notes: Ice cream social 7-8pm tonight!