New Rates – effective June 1

Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, equipment, and coaching expertise. We implement a once-per-year rate increase to help us offset inflation, pay our coaches fairly and competitively for the amazing work they do, and ensure we continue to deliver a top-notch experience for you and future ICA athletes.

Our 2024 rates will go into effect on June 1 and reflect a ~3% increase over 2023 rates:

Adult Monthly Memberships

  • Unlimited Membership – $196
  • Standard Membership (14 classes/month) – $165
  • 2x/week (9 classes/month) – $131 (available to athletes with 6 months+ at ICA)

Teen & Youth Monthly Memberships

  • Unlimited Membership – $196
  • 2x/week – $131
  • 1x/week – $88

Personal Training 

  • 1 hour – $88
  • 30 min – $52

Nutrition Services (refer to Other Services webpage for details on each phase)

  • Phase 1 – $263/month
  • Phase 2 – $175/month
  • Phase 3 – $88/month

Drop-in Rates

  • Current member drop-in – $17
  • Non-member drop-in – $22

These rates reflect a ~3% increase over 2023 rates.  Please reach out to us with any questions or concerns. Thank you!

Daily WOD – May 21, 2012

Welcome Cindy
and Krista

Complete 3 rounds for time of:

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

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

Daily WOD – May 18, 2012

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


AMRAP in 20 minutes of:

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

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

Make Up Day – May 17, 2012

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

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

Daily WOD – May 16, 2012

Early morning 800m run

Complete 3 rounds for time of:

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

Daily WOD – May 15, 2012

Keeley and Frank tearing up some deadlifts

AMRAP in 15 minutes of:

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

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

Rest Day & CrossFit for Hope!

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



Three rounds of:

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

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

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

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

Daily WOD – May 12, 2012

Welcome Megg!
and Brandy!

With an 8 minute clock :

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

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


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

Community Notes: Happy birthday Ian (Sieller)!

Daily WOD – May 11, 2012

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

“Filthy Fifty”

For time:

  • 50 box jumps (24/20″)
  • 50 jumping pullups
  • 50 kettlebell swings (53/35#)
  • 50 walking lunge
  • 50 knees to elbows
  • 50 push press (45/35#)
  • 50 back extensions (abmat)
  • 50 wall balls, (20/14# t0 10/9′)
  • 50 burpees
  • 50 double unders

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

Compare to 110813.

Make Up Day – May 10, 2012

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

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

Daily WOD – May 9, 2012

Lindsey jerks 75# & Matt reps pistols in the background

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


5 rounds for time of:

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

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


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

Daily WOD – May 8, 2012

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

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

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

Daily WOD – May 7, 2012

Complete 30-20-10 reps for time of:

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

Daily WOD – May 5, 2012

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


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

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

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

  • Nikki 235-175-235-155-225-135-225

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

Daily WOD – May 4, 2012

Phil demonstrates the L-sit pull up!

Complete for time:

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

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

Make Up Day – May 3, 2012

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

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

Community Notes: Happy birthday Laurie!

Daily WOD – May 2, 2012

Explosion is crucial to the power snatch.

Complete 2 rounds for time of:

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

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

Daily WOD – Apr 29, 2012

Pink shirt twins at the 5:30

Complete 5 rounds for time of:

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

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

May Dates & Announcements

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

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

Daily WOD – Apr 28, 2012

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

Strongman Partner AMRAP

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

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

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

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

Daily WOD – Apr 27, 2012

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

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


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

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

Make Up Day – Apr 26, 2012

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

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

Daily WOD – Apr 25, 2012

Congrats to Lindsey for her first rope climb WOD!

Complete 4 intervals, each for time of:

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

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

Community Note:  Happy Birthday Kim Dieter!

Daily WOD – Apr 24, 2012

Gunter going for a second sled drag

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


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

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

Daily WOD – Apr 23, 2012

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

“Nasty Girls”

Complete 3 rounds for time of:

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


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


Daily WOD – Apr 20, 2012

Nick on the last round of pull ups

“HELL-en” (Helen’s evil sister)

For time complete:

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

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

Make Up Day – Apr 19, 2012

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

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

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

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

Daily WOD – Apr 18, 2012

Matt loves deadlifts, even at 6:15am

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


5 rounds for time of

  • 10 pushups
  • 20 double unders

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

Daily WOD – April 17, 2012

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

Complete for time:

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

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

Daily WOD – Apr 16, 2012

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

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

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

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

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

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

Rest Day – Apr 15, 2012

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

Daily WOD – Apr 14, 2012

Alotta Tabata

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

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

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

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

Daily WOD – Apr 13, 2012

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

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


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

WOD Notes: Compare to 111228

Make Up Day – Apr 12, 2012

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

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

Daily WOD – Apr 11, 2012

early morning presses

WOD 1: Death by deadhang pull up

WOD 2: 5 rounds for time of:

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

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

Community Notes: Happy birthday Kevin and Scott!

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

Daily WOD – April 10, 2012

Eric nails it!

Snatch Balance 1-1-1-1-1


Snatch 1-1-1-1-1

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

Community Notes: Happy birthday John!

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

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

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

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

Daily WOD – Apr 9, 2012

The first Monday morning crew

Complete 10 rounds for time of:

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

Daily WOD – Apr 7, 2012


Rep Scheme:

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


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

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

Make Up Day – Apr 5, 2012


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

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

cher∙ry-pick (verb)

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

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

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

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

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

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

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

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

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

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

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

Daily WOD – April 3, 2012

Kev and Killa face off!

In any order, complete for time:

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

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

Compare to: 110808

April Schedule Highlights

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

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

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

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

Daily WOD – April 2, 2012

Explosion is the key to any Oly lift

“The Other Total”

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

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

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

Daily WOD – March 31, 2012

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

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

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

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

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

Daily WOD – March 30, 2012

Dan swinging away

AMRAP in 22 minutes of:

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

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

Community Note: Happy birthday Dan!

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

Open Gym – March 29, 2012

Tiana learns the keg clean!

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

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

Can’t get enough of the Breakfast Club?

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

[polldaddy poll=6087009]

[polldaddy poll=6087066]

Daily WOD – March 27, 2012

Tanner hits 33 MU during his first MU WOD!

For time, complete 15-12-9 of:

  • Deadlift (275/185#)
  • Muscle ups

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

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

Daily WOD – Mar 27, 2012

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

“NFL Scouting Combine Workouts”

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

Daily WOD – Mar 26, 2012

Gil in his first class

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


3 rounds for time of:

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

WOD Notes: Compare 1RM split jerk to 110913

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

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

Daily WOD – March 24, 2012

Karen solo coaching at the 9am!

Partner “Filthy Fifty”

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

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

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

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

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

Open WOD 12.5 – Mar 22, 2012

Phil's fan club!
That's a solid chest to bar!

AMRAP in 7 minutes of:

  • 3 thrusters (100/65#), 3 chest-to-bar (C2B) pull ups
  • 6 thrusters, 6 C2B pull ups
  • 9 thrusters, 9 C2B pull ups
  • 12 thrusters, 12 C2B pull ups
  • 15, 15… etc

WOD Notes:  Here is folks, the final workout of the 2012 Open! The Games staff chose to repeat the EXACT SAME final workout as last year. It’s a “ladder” of thrusters and chest to bar pull ups. To see the standards video, click here and go to the Week 5 tab. If you’re curious about how people did last year, you can see the 2011 results here. The gym will be open at 4:30 for athletes to start warming up, we’ll go over standards at 5pm, and the first heat will kick off around 5:10.

Heads up for next Thursday:  To celebrate the end of the Open and the return of Make Up night, we’re offering an OPEN GYM next Thursday from 4:30-7:30pm. That means you can pick any workout you want — you are not limited to the previous week’s WODs as you are during a normal make up session.  The Open Gym will count as a class. Also remember that we’ll be hosting a Barbell Club kick off meeting  from 7-7:30pm.

Daily WOD – March 21, 2012

Joe narrowly takes the lead at this morning's breakfast club!

7 rounds for time of:

  • 15 power snatch (75/55#)
  • 30 double unders

WOD Notes: Today’s WOD is adapted from the 2011 Open WOD 1. The power snatch is light by design – pick a weight where you can string all 15 for your first set! Same for the DU – you should be able to move quickly through each round.

Remember to sign up for the 6:15am class if you’re coming.

Daily WOD – March 20, 2012

Scott squats while Coach Sara looks on!

Banded box back squat 12×2 


Assistance work: Max weighted pull up & max duration L-sit hold

Community Notes:  Come on out to the 6:30pm class for Sara’s first solo-lead class. We’re hoping for a big turnout!

Daily WOD – March 19, 2012

Nikki and Phil rowing hard

Little Jackie Intervals

3 rounds, each for time, of:

  • 500m row
  • 25 thrusters (65/45#)
  • 15 pull ups

WOD Notes:  You will get a short rest (approximately 3 minutes) between rounds.

Community Notes: Happy birthday Mike S!

Daily WOD – March 17, 2012

9am class - max bar hang
Sticking your tongue out helps you PR!
Scott gets 145#!

Find your max weight at the following complex: 

  • 4 deadlifts
  • 3 hang power clean
  • 2 front squat
  • 1 jerk


Cash out: Max duration bar hang (aka – hang on the bar as long as you can!)

Notes: For the complex you’ll do all 10 movements without putting the bar down. That means 4 deadlifts immediately into 3 hang power clean immediately into 2 front squat immediately into 1 jerk. (If it looks familiar it’s b/c we used this same complex in a metcon on February 7!)

Open WOD 12.4: We’ll be running a make up session for Open WOD 12.4 at 8am tomorrow. The gym will be open at 7:30 for athletes to warm up.  Come ready to kick butt!!

Daily WOD – Mar 16, 2012

Frank and Craig with heavy sleds!

Banded sumo deadlift 10×1 (60% of 1RM sumo deadlift)


Assistance: Sled drag 400m (30% of 1RM deadlift)

WOD Notes: The deadlifts are designed to be done with very little rest, approximately 45 seconds between sets.  Athletes who are not suffering extreme quad soreness from WOD 12.4 should try dragging the sled backwards for 200 of the 400 meters!

Open WOD 12.4 – March 15, 2012

The Buzby Fan Club!

AMRAP in 12 minutes of:

  • 150 wall balls (20/14# to 10/9′)
  • 90 double unders
  • 30 muscle ups

WOD Notes: This week’s WOD combines two classic CrossFit workouts: Karen and 30 MU for time. To spice it up, they threw in 90 DU smack dab in the middle… Woo hoo! A few rules:

  • The ball can’t bounce off the floor for the wall balls. If you don’t catch the ball, it must come to a complete stop before picking it back up.
  • The wall ball must hit AT OR ABOVE the 10’/9′ target. This is good news for us! It means the rep will count as long as some part of the ball comes in contact with red (guys) or white (girls).
  • For the muscle up, you must start from a hang – arms totally straight and with your feet off the floor. At the top you must completely straighten your elbows and lock out.

To see the full standards video, go HERE and click the Week 4 tab.

Local CrossFit Events and Fundraisers!

We’ve been getting LOTS of emails from local CrossFit gyms that are running events and/or fundraisers over the next few months. Read up on the details below, and let us know if you are interested in attending any of them!  These local events are always a good time, and you don’t have to be a competitive CrossFitter to participate – they’re more about celebrating community and raising money for good charities!

  • April 14 – Dog Day Afternoon @ CrossFit Delaware Valley.  This fundraiser will benefit the Delaware County SPCA. Join CFDV for a fun afternoon of competitive WODs with area CrossFitters, followed by beer and wings. Instead of an entry fee, athletes are asked to bring items off the SPCA Wish List. To see the event flyer, click here.
  • April 15 – South Philly Rumble @ Fearless Athletics.  This is the 2nd annual South Philly Rumble. ICA has already registered a team and we’ll use the Open results to help us pick the 3 men and 3 women who will represent ICA. For more details click here.
  • April 21 – Ninja Warrior Project @ CrossFit West Chester.  This event will raise money for one of the CF West Chester members who was recently diagnosed with Hodgkin Lymphoma – a cancer of the body’s lymph nodes. 100% of proceeds will go towards Brian’s medical treatments. For more info, or to register, click here.
  • June 9 – Fight Gone Bad @ TBD.  Every year CrossFitters around the world perform the workout Fight Gone Bad as a HUGE fundraiser. This year all proceeds will benefit St. Jude’s Children’s Hospital.  We’re still deciding whether we’ll run the event at ICA, or if we’ll join up with another local affiliate for their event. Stayed tuned.
  • August 4, 2012 – 31 Heroes WOD @ Iron Cross Athletics.  This annual event is held in honor of the 31 Navy SEALs who were killed in action on August 6, 2011. The funds raised will benefit the families directly affected by the tragedy, as well as organizations that support families of fallen military heroes. For more info, visit the website here. More details will be available in late Spring.

Daily WOD – Mar 14, 2012

Nick focusing before the box jump

Bamboo Day!

  • Overhead squat 3-3-3
  • Bamboo bench press 15-15-15
  • Weighted box jump 1-1-1-1-1-1-1

WOD Notes: You all did a great job with two intense WODs on Monday and Tuesday! Join us Wednesday for an “active recovery” day.  If you haven’t gotten to work with bamboo yet, you’re in for a treat! Please remember to sign up for the 6:15am class if you are coming.

Compare to 111014

Daily WOD – March 13, 2012

Cari's picture perfect 95# squat clean!
Emily - showing us what intensity looks like!

Girls Gone Wild (Part 2)

  • 21 deadlifts (225/155#)
  • 21 handstand push ups
  • 21 (squat) clean (135/95#)
  • 21 ring dips
  • 21 thruster (95/65#)
  • 21 pull ups

WOD Notes: Today’s WOD is based off another 3 benchmark girls… Who can name them?

Other Notes: If you found this WOD, I’m happy that our little page redesign didn’t confuse you too badly!

Daily WOD – March 12, 2012

Girls Gone Wild (Part 1)

  • 400m run
  • 21 kettlebell swing (53/35#)
  • 12 pull ups
  • 400m run
  • 30 box jump (24/20″)
  • 30 wall ball (20/14# to 10′)
  • 400m run
  • 15 overhead squat (95/65#)
  • 400m run (record time)
  • Immediately into max consecutive pull ups

WOD Notes: Do you recognize the girls in today’s programming? This WOD is based off 4 benchmark girls. Who knows which 4? You will have two scores today – total time to complete the first 9 movements, and a second score for max consecutive pull ups.

Rest Day – March 11, 2012

Thanks for a FANTASTIC week at ICA! Congrats to everyone who set new PRs this week – either on Open WOD 12.3 or the power cleans on Friday. You guys are working hard and it’s showing!! Rest up and come back ready for another great week of WODs starting Monday. A few reminders / notes:

  • SUBMIT YOUR 12.3 SCORES IF YOU HAVE NOT ALREADY DONE SO! We had 2 people forget last week and unfortunately this means they are out of the competition. You have to have your score in by 8pm on Sunday, but don’t wait until then. Do it now!
  • Daylight savings – spring forward Sunday morning! This means more light in the evenings, so we can start running more again. 🙂 Woo woo!
  • Happy birthday Joe Miller! Come back soon!!

Daily WOD – Mar 10, 2012

Thanks for visiting Dana

In teams of 4, complete 4 rounds of:

  • 2 athletes alternate sandbag carry 800m run
  • 2 athletes alternate rope climbs (sub rope pull)

There will be two scores per team: time and total rope climbs.

WOD Notes: Each partner group will run twice and climb twice.  If you’re confused, just show up!  More details to come during WOD instruction.

Note 2: We have an Open make up session tomorrow at 8am! The gym will be open at 7:30 so you can warm up!

Open WOD 12.3 – March 8, 2012

Karen's first toes to bar!!!!
John and Killa earn the highest men's and women's scores tonight!

AMRAP in 18 minutes of:

  • 15 box jumps (24/20″)
  • 12 push press (115/75#)
  • 9 toes to bar

Notes: And we finally have it – a “traditional” CrossFit WOD!  It’s a brutal triplet that will tax your lungs, legs, arms, and core. The push press weight is heavy for some of you, but don’t let that worry you! Get through as many reps as you can, and if you can’t move the bar we’ll scale back to something more reasonable so you get a good workout in.  Just like the last two weeks, we (John and Nikki) will watch the standards video and be ready to talk standards tomorrow at 5pm. The gym will be open at 4:30 to start warming up. We’ll run heats approximately every half hour until everyone has had a chance to compete!

Daily WOD – Mar 7, 2012

Kim on a 3 rep max

Front Squat 3-3-3-3-3


With a 5 minute running clock complete:

  • 80 air squats
  • AMRAP double unders

Score is total double unders completed.

Note:  Please remember to sign up for the 6:15 a.m. class if you are coming!

Clean & Jerk Clinic at CrossFit KOP

Looking to improve your clean and jerk? Here’s your answer! We just got word from CrossFit King of Prussia that they have a few extra spots in their C&J clinic this weekend. The clinic is Saturday March 10 from 12-3pm, and the cost is $50. The clinic will include instructions on progressions, individual feedback, video analysis, and supplemental exercises to improve the clean and jerk. I took this clinic a couple years ago and it really helped to improve my form! If you are interested, see the attached flyer, and contact Chris Plentus at to reserve your spot. Space is limited!

Daily WOD – March 6, 2012

Perfect push up form!

AMRAP in 20 minutes of:

  • Max consecutive handstand push ups (or push ups)
  • 400m run

WOD Notes: Today’s score will be the total number of handstand push ups (or push ups) completed. You start with a max consecutive set, then immediately go into a 400m run. Repeat for 20 minutes!

Rest Day – March 4, 2012

Hooray rest day! I think we ALL need it this week! Thanks for another fantastic week at ICA. Use today to rest, recover, sleep lots, and spend time with family and friends. Come back recharged on Monday ready for another great week of WODs!!

Reminder – if you are registered for the Open, submit your score asap! The cut off is Sunday at 8pm, but the sooner the better so we can validate it for you. Great job to everyone who snatched their hearts out this week!

Daily WOD – Mar 3, 2012

Greg pulling heavy
Greg pulling heavy
Chris deadlifts with his son looking on!

Deadlift 3-3-3-3-3


100 box jumps (24″/20″) for time

Notes: We are running a make up session for Open WOD 12.2 tomorrow at 8:00am. We’ll have the gym opened by 7:30 so you can come in and warm up. Please register for the class if you are planning to attend so we know how many people to plan for! This does count as a regularly scheduled class. Thanks!

Daily WOD – Mar 2, 2012

Jimbo worked hard to earn an Rx tonight!! Way to go Jim!
Jimbo worked hard to earn an Rx tonight!! Way to go Jim!


  • Pull ups
  • Wall balls (20/14# to 10/9′)

Community Notes: We (Nikki and John) can’t make it out to wings tonight, feel free to go out and have some for us! We’ll be back next Friday!

Open WOD 12.2 – March 1, 2012

John's redemption WOD?
Buzby gets a 135# Snatch PR!!!! Congrats to all our athletes who earned PRs tonight!

Open WOD 12.2

You have 10 minutes to complete as many reps as possible of the following sequence:

  • 30 snatch (75/45#)
  • 30 snatch (135/75#)
  • 30 snatch (165/100#)
  • As many snatches as possible at 210/120#

Notes:  Who’s ready to snatch?!?!?! The weights listed above apply for individuals and master athletes up to the age of 54. Just like last week, we (John/Nikki) will watch the full standards video tonight and can go over all the rules with you tomorrow at 5pm. A few things we already know: The bar must go from floor to overhead in one motion – a clean and jerk is NOT acceptable. You can power snatch, squat snatch, or even split snatch. You must show control of the bar overhead – meaning the bar must be directly over your shoulders and you must be standing still. Each athlete gets one bar and is responsible for adding weight to their bar as the workout progresses. (You can not receive help from anyone else.)  Get excited ICA, I think we’re gonna do great on this one!

Daily WOD – Feb 29, 2012

Mike, Cari, and Steph
Scott and Tiana

With a 20/14# medicine ball, do 40-30-20-10 of:

  • Overhead walking lunge
  • Ball push ups
  • Floor to overhead
Notes: Please sign up if you are coming to the 6:15am class! Remember, if no one is signed up 5:15am, we will cancel it…

March Announcements

Open WODs

This month we’ll have our final four Open WODs on March 1, 8, 15, and 22.  The gym will open at 4:30 for warm up, and we’ll go over rules/standards at 5pm. The first heat will kick off around 5:15pm. Make up sessions for the Open WODs will be Saturday mornings at 8am, but please let us know in advance if you’ll be coming! They are March 3, 10, 17, and 24.

Running Club

Just a reminder, for all our runners (or any athletes looking to improve their running!), there is a FREE group running opportunity every Thursday night at Valley Forge Park starting March 1.  The “Run Club” is sponsored by Lululemon KOP and will be led by Tim Pappas, a Lululemon ambassador and coach at CrossFit KOP. Runners should meet up with Tim at 6pm at the lower visitor parking lot. Some days will be a distance run, others will be hill workouts. All levels are welcome to attend! To read more about Tim, see his profile HERE.

Barbell Club

Last but not least, after the Open competition ends, ICA will be adding two new classes to the schedule! They will be supplemental strength training sessions, and will take place on Thursday nights at 6:30pm and Saturday mornings at 8:00am. (Thursday’s Make Up session will still run from 5-7:30; this will run in parallel.) Our goal is to provide athletes the opportunity to focus on specific strength goals. Please note, our day to day programming is already designed with an optimal blend of strength and cardio training! These new sessions are being offered, by request, for any athletes looking for more of a strength focus. We will have a kick off meeting / Q&A session on Thursday March 29 at 7:00pm to explain more. The first session will be Saturday March 31 at 8am!

Daily WOD – Feb 27, 2012

Matt crushing a 135 snatch

“Amanda” 9-7-5 of:

  • Muscle up
  • Snatch (135/95#)
WOD Notes: This is a memorial WOD for Amanda Miller, a CrossFit Games athlete who died from cancer at the age of 24. Read more about this tribute WOD here. A full squat snatch is required.

Daily WOD – Feb 25, 2012

Mark E - great form on the TGU!
10am class had to run in the snow!
Phil taking it out on the 53# KB

4 rounds for time of:

  • 400 m run
  • 20 kettlebell swing (53/35#)
  • 5R/5L turkish get-up

WOD Notes:  The turkish get-up starts on the floor, come to a full stand, and then finish back on the floor supporting a weight above head the entire time.  We will pick weights according to ability.

Reminder: We’ll be running a make up session for the Open WOD #1 at 8am. Please sign up in Mind Body if you are planning to attend. Even if you’re not making up the WOD, feel free to come in to judge and cheer!

Community Note: Good luck to Dan and Laurie who are attending the Level 1 Trainer certification at CrossFit King of Prussia this weekend!

Daily WOD – Feb 24, 2012

Natalie meets Annie!

Banded back squat 12×2


“Annie” (50-40-30-20-10 double unders and sit ups)

Notes: Thanks for a great showing tonight for our first Open Competition! We’re looking forward to 4 more weeks of that much energy and excitement! We had a record turnout of 21 athletes WOD-ing in 1 night 🙂 If you signed up for the Open competition please sign into the Games site ASAP and enter your score so we can validate it for you. This MUST be done by Sunday 8pm!! Also – please remember to sign up for the 6:15am class if you are coming. This will be a fun Friday WOD!

Compare Annie to 110810

Open WOD 12.1 – Feb 23, 2012

Burpee madness

2012 Reebok CrossFit Open WOD #1

AMRAP in 7 minutes of:


On each jump you must touch an object 6″ above your reach, with both hands.

WOD Notes:  You may think it is sick, twisted, or just plain mean… but CrossFit HQ has spoken. LET’S DO THIS! We will watch the full standards video tonight (once the site starts responding again…) and we’ll be prepared to brief you on any specific requirements.

Schedule Notes:  Instead of Make Up Day, we are running the above WOD from 5-7:30pm.  We will open the gym at 4:30 for athletes to start warming up, and we’ll go over standards at 5pm. The first heat will kick off at 5:15, and we’ll run heats continuously until all athletes have finished.  You can arrive anytime between 4:30pm and 7:00pm to do the WOD. Just like Make Up Day, we’ll have a recommended warm up on the board, but it’s your responsibility to ensure you are fully warmed up. For those athletes competing in the 2012 Open, you’ll have a judge assigned to count your reps so we can fairly validate your score. For anyone not competing in the Open, you are absolutely still welcome to come do the WOD! This will count as a class if you are a punch card or 2x/week member.

Daily WOD – Feb 22, 2012

7am burpees on Wheatland Street - name that CrossFitter!

Choose-your-weight dumbbells or kettlebells, then complete for time:

  • 400m farmer’s carry
  • 21-15-9 of box step ups (24/20″) and power snatch (one arm)
  • 400m farmer’s carry
Any time  you drop your DBs/KBs there is a 3 burpee buy-in to pick them back up.


WOD Notes: Today you get to choose your own weight DBs or KBs. As a general guideline, women should be between 10-26.5 lbs, and guys should be between 20-44lbs. Once you pick up your DBs/KBs, you must carry them for the entire WOD! Anytime you drop them to the floor (or rest them on any inanimate object…), it’s a 3 burpee buy in to pick them back up.

If tomorrow morning is really brutally cold, we WILL allow the breakfast club to do the farmer’s walk indoors, so don’t be afraid to show up nice and early. Please remember to sign up for the 6:15am class!