Blog - Iron Cross Athletics

Teen & Youth Program – Summer 2026

May 4, 2026May 10, 2026 | Leave a comment

💥 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!

Daily WOD – April 3, 2012

April 2, 2012 | 8 Comments

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 2, 2012 | 3 Comments

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

April 15 –South 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 21 – Ninja 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

April 1, 2012 | 12 Comments

IMG_1688c — 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.

Rest Day – Apr 1, 2012

March 31, 2012 | Leave a comment

Thanks for another great week at ICA, we should have some good WODs in the upcoming week. Do something fun with your Sunday!

Daily WOD – March 31, 2012

March 30, 2012 | 23 Comments

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

March 29, 2012 | 14 Comments

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

March 28, 2012 | 9 Comments

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?

March 28, 2012 | 3 Comments

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

March 27, 2012 | 20 Comments

IMG_1562c — 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

March 26, 2012 | 13 Comments

IMG_1526c — 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

March 25, 2012 | 30 Comments

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

Then

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.

Rest Day – March 25, 2012

March 24, 2012 | 3 Comments

Thanks for another great week at ICA! Relax and enjoy your weekend. Next week we have a lot of great things in store – like Open gym on Thurday, a Barbell Club kick off meeting, and NO Open WOD! Hooray!

Daily WOD – March 24, 2012

March 23, 2012 | 18 Comments

IMG_1491c — 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!

Daily WOD – March 23, 2012

March 22, 2012 | 13 Comments

Sumo deadlift 2-2-2-2-2-2

Then

Tabata 10 yard shuttle run immediately into tabata sit up

WOD Notes: Compare your SDL to 1RM on 120109.

Open WOD 12.5 – Mar 22, 2012

March 21, 2012 | 22 Comments

IMG_1414c — 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

March 20, 2012 | 7 Comments

IMG_1387c — 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

March 19, 2012 | 23 Comments

IMG_1373c — Scott squats while Coach Sara looks on!

Banded box back squat 12×2

Then

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

March 18, 2012 | 19 Comments

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!

Rest Day – March 18, 2012

March 17, 2012 | Leave a comment

Thanks for another great week at ICA! Great job to everyone who completed Open WOD 12.4 on Thursday or Saturday. One week left to go! Rest up and come back Monday ready for another great week of WODs.

Daily WOD – March 17, 2012

March 16, 2012 | 5 Comments

IMG_1318c — Sticking your tongue out helps you PR!

Find your max weight at the following complex:

4 deadlifts
3 hang power clean
2 front squat
1 jerk

Then

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

March 15, 2012 | 10 Comments

IMG_1301c — Frank and Craig with heavy sleds!

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

Then

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

March 14, 2012 | 10 Comments

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!

March 14, 2012 | 3 Comments

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

March 13, 2012 | 7 Comments

IMG_1248c — 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

March 12, 2012 | 29 Comments

IMG_1193c — Cari's picture perfect 95# squat clean!

IMG_1200c — 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

March 11, 2012 | 24 Comments

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

March 10, 2012 | 4 Comments

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

March 9, 2012 | 6 Comments

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!

Daily WOD – March 9, 2012

March 8, 2012 | 15 Comments

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

Then

At 60% of your 1RM, perform 4 power cleans on the minute for 6 minutes

Notes: Compare to 111118

Open WOD 12.3 – March 8, 2012

March 7, 2012 | 19 Comments

IMG_0993c — Karen's first toes to bar!!!!

IMG_1058c — 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

March 6, 2012 | 13 Comments

Front Squat 3-3-3-3-3

Then

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

March 6, 2012 | 1 Comment

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 chris@crossfitkop.com to reserve your spot. Space is limited!

Daily WOD – March 6, 2012

March 5, 2012 | 15 Comments

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!

Daily WOD – Mar 5, 2012

March 4, 2012 | 35 Comments

7 rounds for time of:

7 kettlebell sumo deadlift high pull (53/35#)
7 kb swing
7 kb goblet squat

WOD Notes: Advanced athletes should consider using 70/53# kettlebells.

Rest Day – March 4, 2012

March 3, 2012 | Leave a comment

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

March 2, 2012 | 6 Comments

IMG_0886c — Chris deadlifts with his son looking on!

Deadlift 3-3-3-3-3

Then

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

March 1, 2012 | 6 Comments

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

21-18-15-12-9-6-3

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

February 29, 2012 | 13 Comments

6097872261_291a332416_o — John's redemption WOD?

photo (1) — 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

February 28, 2012 | 16 Comments

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

February 28, 2012 | 8 Comments

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 28, 2012

February 27, 2012 | 18 Comments

IMG_0682c — It doesn't have to be in focus to see she's psyched!!

Find your:

Max length broad jump
Max height box jump
5 rep max back squat

WOD Notes: Compare broad jump to 111111. Compare box jump to 110927 and 111210. Whose 5RM back squat will beat their old 3RM from 110927 or 1RM from 111228?

Daily WOD – Feb 27, 2012

February 26, 2012 | 12 Comments

“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.

Rest Day – Feb 26, 2012

February 25, 2012 | 3 Comments

Thanks for another great week at ICA! Rest up, relax, and enjoy your Sunday! We have another great week of WODs planned for you starting Monday.

Daily WOD – Feb 25, 2012

February 24, 2012 | 16 Comments

IMG_0556c — Mark E - great form on the TGU!

IMG_0566c — 10am class had to run in the snow!

IMG_0615c — 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

February 23, 2012 | 11 Comments

Banded back squat 12×2

Then

“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

February 22, 2012 | 22 Comments

2012 Reebok CrossFit Open WOD #1

AMRAP in 7 minutes of:

BURPEES!

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

February 21, 2012 | 22 Comments

IMG_0485c — 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!

Daily WOD – Feb 21, 2012

February 20, 2012 | 22 Comments

IMG_0425c — Killa and Mike tackle the rope. Mike's first rope climb!

Push Press 3-3-3-3-3

Assistance (not for time, complete in any order):

50 toes to bar
5 rope climbs (10 advanced)

Daily WOD – Feb 20, 2012

February 19, 2012 | 7 Comments

For time, complete 30-20-10 of:

Wall ball (20/14# to 10′)
Hang power clean (95/65#)

WOD Notes: This WOD was created by CrossFit BWI for their 2010 Mid-Atlantic Hopper Challenge. There are 2 rules – 1) Men and women both throw to 10′, and 2) you must catch the medicine ball after each rep! You may catch the ball and place it on the floor if you need a rest, but if you let the ball drop straight from the wall to the floor it’s a no-rep.

Rest Day – Feb 19, 2012

February 18, 2012 | Leave a comment

Thanks for another great week at ICA! Great job with some tough WODs this week. Rest up – another great week of WODs starts on Monday! Even though it’s Presidents Day, we have a normal schedule on Monday – 4:30, 5:30, and 6:30pm classes. See you there!

Daily WOD – Feb 18, 2012

February 17, 2012 | 17 Comments

IMG_0184c — Welcome Tanner! And thanks to all our visitors today!!

“The Seven”

7 Rounds for time of:

7 handstand push ups
7 thrusters (135/95#)
7 knees to elbows
7 deadlifts (245/165#)
7 burpees
7 kb swings (2 pood/ 1.5 pood)
7 pull ups

WOD Notes: This is a hero WOD from main page. (Click HERE to see the hero WODs.) It’s a doozy – long and heavy – but don’t be scared! We will offer scales such as 4 or 5 rounds, or treat it as an AMRAP in 40 minutes.

Community Notes: Happy Birthday Emily!

Daily WOD – Feb 17, 2012

February 16, 2012 | 16 Comments

Strength work: Platform Deadlift 12 x 1 at 80% of your 1RM

Assistance work: 100 sit ups and 100 back extensions (or 50 & 50 on GHD)

Buy-in or Cash-out (coach’s discretion): Timed 800m run

Make Up Day – Feb 16, 2012

February 15, 2012 | 27 Comments

Come on in between 5 and 7:30 tonight to make up any of the last 5 workouts. This week’s choices are:

8×3 back squat (50% 1RM), max consecutive push ups, partner tabata leg tosses
Valentine’s Day partner WOD (see 2/11 post for details)
For time, complete 25-20-15-10-5 of overhead squat (95/65#) and box jumps (24/20″)
1 rep max ground to overhead, then 3 clean and jerk on the minute for 6 minutes (75%)
3 intervals, each for time, of 500m row, 50DU, 25 pull ups. 3 min rest between rounds.

Special Note: I’m not long on words but this is worth saying. It was about this time last year that we really started forming the idea for ICA. I don’t think either of us expected it to develop into the community it has already become. You have done so much to help people reach their goals in and out of that gym. Your passion for the sport of fitness is unlike anyone I’ve ever met and it is a constant inspiration for me and many others to strive for excellence whenever you set foot in the gym. Thank you for everything you do. I love you babe.

HAPPY BIRTHDAY NIKKI!!!

Daily WOD – Feb 15, 2012

February 14, 2012 | 16 Comments

IMG_4536c — Post class roll - at least Mark's enjoying it!

February Interval Day

500m row
50 DU
25 pull ups

All athletes will complete 2 intervals of the above sequence, with a 3 minute rest between rounds. Advanced athletes (and anyone else up for it!) will complete a third round.

Daily WOD – Feb 14, 2012

February 13, 2012 | 24 Comments

Find your 1 rep max ground to overhead

Then

3 clean and jerk on the minute for 6 minutes (75% of your 1RM)

WOD Notes: This is our Valentine’s day gift to you! Today you’ll find the heaviest weight you can get from the floor to overhead. For experienced CrossFitters, you’ll use a full squat clean into a split jerk. For newer CrossFitters, a power clean is permitted! For anyone with shoulder trouble, stick with a 1RM floor to shoulder.

Community Notes: Happy birthday Dad (Sieller)!

There’s still time to sign up!

February 13, 2012 | 9 Comments

Regionals 2011 b — John and Nikki at the 2011 Mid Atlantic Regionals

If you’ve been thinking about registering for the 2012 CrossFit Open competition, what are you waiting for?!?! We already have a strong team of 11 athletes: John, Nikki, Karen, Mark, Killa, Kevin, Lindsey, Cari, Jimbo, Emily, and Phil. But we know there are others who expressed interest, and we want everyone who is interested to join us! (Don’t make us call you out Joe, Craig, Mike S…) Directions on how to register are posted below.

For those of you still unsure of what the Open is, it’s the first level of competition leading up to the 2012 Reebok CrossFit Games. Last year over 25,000 athletes participated worldwide. The 2012 Open will have 5 workouts, with one workout released each week for 5 consecutive weeks. Each athlete has until Sunday night to complete the workout and submit their score. At the end of the 5 workouts, the top 60 men, 60 women, and 30 teams from each region will move on to the 2nd phase of competition, Regionals.

We are in the Mid-Atlantic region along with all of PA, MD, DE, WV, VA, NC, and DC. John and Nikki both qualified for the Regionals last year, and we’re looking for a repeat this year! The Mid Atlantic Regionals are scheduled for May 4-6, 2012. After the Regionals competition, the top 3 men, 3 women, and 3 teams will be invited to compete in the 2012 Reebok CrossFit Games.

The Open WODs could be ANYTHING. We’ll have no clue until each week when the new WOD is announced. If you’re curious, click HERE to see last year’s WODs. If you have to scale a movement or weight in an Open WOD, that’s a-okay! When you submit your score each week, you’ll just check a box saying you had to scale. Scaling any WOD means you wont be eligible to go to Regionals, but you can still complete in the Open and have fun!

We’ll be hosting the Open WODs on Thursday nights from 5-7pm, and we’ll offer a chance to make them up on Saturdays at 8am for anyone who had a true conflict with Thursday night. We encourage EVERYONE to sign up to compete – it’s a lot of fun, and you’ll get to see where you rank compared to the rest of the world’s CrossFit athletes. Plus, by joining our team, you may help us rank higher as a team!! Every week our box’s top 3 male and female scores will be used to calculate our team’s score.

Our goal is to have a fun, energy-filled, team building Open season. The more people who participate the better! Sign up today and help us show the world that for a small, first-year affiliate, we are second to none in terms of community and spirit!

How to Register for the Open:

Link to the registration page HERE. Once you create a profile and pay your entry fee ($20), be sure to select CrossFit Phoenixville as your affiliate, and also join team “Iron Cross Athletics CrossFit Phoenixville.”

Daily WOD – Feb 13, 2012

February 12, 2012 | 28 Comments

Complete for time 25-20-15-10-5 of:

Overhead squat (95/65#)
Box jumps (24/20″)

Community Notes: Happy birthday Lindsey!

Rest Day – Feb 12, 2012

February 11, 2012 | 11 Comments

Thanks for another great week at ICA! Rest up and enjoy your weekend!

Daily WOD – Feb 11, 2012

February 10, 2012 | 19 Comments

IMG_4303c — 9:00 class post Valentine's Day WOD!

Valentine’s Day Partner WOD

In teams of 2 complete:

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

WOD Notes: One person is working at a time and partners do not need to do equal amounts of work, but each partner must complete at least 10 reps of each movement. There will be plenty of scaling options so come on out and have fun!

Community Notes: Sorry we were late posting this – but Happy Birthday to Matt Flick! (Morning Matt!)

Daily WOD – Feb 10, 2012

February 9, 2012 | 15 Comments

IMG_4259c — Mike S putting the 88# KBs to good use!

Back squat 8 x 3 @ 50% of your 1 rep max (secret twist to be announced!)

Assistance:

Max consecutive push-ups
Partner Tabata leg tosses

WOD Notes: Come on in for another fun Friday at ICA! We’ll work some dynamic back squats and end with conditioning work. For the max consecutive push ups, you can pause and rest in the plank position, but you can’t put a knee down or come to a rest on the floor. For the partner Tabata leg tosses you’ll each do 4 sets of the 8 set workout.

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

Make Up Day – Feb 9, 2012

February 8, 2012 | 15 Comments

Join us between 5pm and 7:30pm to make up a workout you missed this week. Your choices are:

Teams of 4 have 20 minutes to score as many points as possible on: row, rope climb, keg, and tire flip. See the Feb 3 post for details. Can be done solo, or in smaller teams.
Overhead squat 1-1-1-1-1-1-1, then 200 meter sled drag (at bodyweight, or scale to 50% of your 1RM deadlift)
5 rounds for time of: 5 man makers, 3 box jumps (36/30″), then Bench Press 1-1-1-1-1
10 rounds for time of 5 burpees and 1 complex. The complex is 4 deadlifts, 3 hang power clean, 2 front squat, and 1 jerk (165/110# or 70% of your jerk)
“Fran” 21-15-9 of thrusters (95/65) and pull ups

Daily WOD – Feb 8, 2012

February 7, 2012 | 26 Comments

IMG_4197c — Welcome Tiana! You'll always remember your first class was FRAN!

“Fran”

21-15-9 of thrusters (95/65#) and pull ups

WOD Notes: Compare to Sept 29, 2011

Community Notes: HAPPY BIRTHDAY MIKE KEELEY!!!

Other Notes: For a good read, check out Lessons Learned. (A free article from the CrossFit Journal.)

Daily WOD – Feb 7, 2012

February 6, 2012 | 10 Comments

10 rounds for time of:

5 burpees
1 barbell complex (165/110#)

The barbell complex is:

4 deadlifts
3 hang power clean
2 front squat
1 push or split jerk

WOD Notes: We’ll scale the complex to approximately 70% of your 1RM jerk.

Community Notes: This Saturday we’re hosting a special Valentine’s Day WOD during our 9am and 10am classes. Everyone can bring a guest for free, and it doesn’t have to be your Valentine! Bring a friend, sibling, parent, or coworker to partner with you for the WOD. Can’t convince anyone to join you? Come anyway! We’ll match you up with a partner when you get here.

Daily WOD – Feb 6, 2012

February 5, 2012 | 9 Comments

5 rounds for time of:

5 man makers (choose your weight dumbbells)
3 box jumps (36/30″)

Then

Bench Press 1-1-1-1-1

Rest Day – Jan 5, 2012

February 4, 2012 | Leave a comment

Tasmanian_Devil_resting — Even tasmanian devils need to rest sometimes.

Thanks for another great week at ICA! Rest up and enjoy your weekend… we have some great WODs planned for next week!

Daily WOD – Feb 4, 2012

February 3, 2012 | 2 Comments

Overhead squat 1-1-1-1-1-1-1

Then

200m sled drag (@ body weight)

Daily WOD – Feb 3, 2012

February 2, 2012 | 3 Comments

Teams of 4 will have 20 minutes to score as many points as possible:

Row (1 calorie = 1 point)
Keg (to shoulder = 1 point, floor to overhead = 2 points)
Rope (rope pull = 1 point, rope climb = 3 points)
Tire (1 flip = 1 point)

WOD Notes: Teams can split up work and time intervals however they want to try to achieve the highest total points.

FYI – For any women interested in a discussion series on CrossFit related topics, Stephanie Vincent (a CrossFit coach at CFKOP) has organized “The Ladies RX Discussion Series.” It’s free and held through teleconference calls; there are 4 sessions total. Click HERE to read a flyer, and HERE to register! Space is limited, so sign up now!

Psssst – no one is signed up for 6:15am… get your names in there!

Registration is Open!

February 2, 2012 | 3 Comments

Sign up now for the 2012 Open competition! Cost is $20 to register. Link to the registration page HERE. Once you create a profile and pay your entry fee, be sure to select CrossFit Phoenixville as your affiliate, and also join team “Iron Cross Athletics CrossFit Phoenixville.” We encourage EVERYONE to sign up to compete – it’s a lot of fun, and you’ll get to see where you rank compared to the rest of the world’s CrossFit athletes. Plus, by joining our team, you can help us rank higher as a team!! Every week our box’s top 3 male and female scores will be used to calculate our team rank. Even if you don’t care where you rank individually, sign up to help us as a team! The first WOD will be announced Feb 22, and we’ll complete it on Feb 23. Get excited, this is gonna be a good time!

Make Up Day – Feb 2, 2012

February 1, 2012 | 9 Comments

IMG_3854cc — Karen's PR party - a 250# deadlift and her first toes through rings!

: Will Punxsutawney Phil see his shadow?!?

Join us between 5 and 7:30pm to make up a workout you missed this week! Your choices are:

Find your max weight at the following complex: 1 should press, 3 push press, 5 push jerk. Cash out: max consecutive DUs.
For time: 400m run, 50 back squats (45#), 400m run, 50 front squats (45#), 400m run, 50 overhead squats (45#), 400m run.
Row 500m, 21-15-9 of thrusters (135/95#) and ring dips, run 400m.
Complete 8 rounds for time of: 5 pull ups, 10 push ups, 15 squats. Advanced – complete 12 rounds.
Deadlift 3-3-2-2-1-1. Assistance work: 50 toes through rings.

The Who/What/When/Why of Deload Week

February 1, 2012 | 11 Comments

I’ve been working with CrossFit athletes for years, and one thing we all have in common is we LOVE to train and we HATE taking time off. When our lifts start to plateau, we automatically think we have to train more / train harder to get them to go up again. But, a lot of time, the exact opposite is true. If you’re the type of person who is doing 4-5 WODs a week, and really pushing yourself to high intensity, this message is for you: The quality of your rest and recovery is just as important as the quality of your training.

Last week you may have noticed that John didn’t complete a single workout from Sunday 1/22 until Saturday 1/28. That’s because on Saturday 1/21 he was warming up a deadlift when he tweaked his back – on a weight that should have been very light for him! He completed the WOD, but at a weight almost 4x less than what the WOD called for. Then, on Monday, he was warming up a front squat when he felt a sharp pain in his knee. He bailed out of the WOD completely.

That night John decided it was time for a deload week. His body was sending him a message – loud and clear – that it was tired and needed time for a deep, thorough recovery. John took a solid week away from CrossFit WODs. He did some light assistance work, lots of stretching, and suppressed the temptation to work out, even when some of his favorite lifts came up in the programming. John came back strong on Saturday 1/28, hitting a new PR of 285# on his Clean (and narrowly missing 295#)!

This week, it’s my turn for a deload week. Unlike John, I didn’t have any back or knee pain… my body sent me a much more subtle message. Have you ever had a day when you pick up a 95# barbell, and it feels like 115#? Or you do a 400m run and your feet like they’re inside concrete shoes? If it happens just once, maybe you were just having an “off” day. But if it happens a few days in a row, your body may be trying to tell you something. That it’s tired, and it needs some time off to rest and recover. That’s what happened to me.

If you’re the type of person who is doing 4-5 WODs a week, and really pushing yourself to high intensity, this message is for you: The quality of your rest and recovery is just as important as the quality of your training. Help your body recover by practicing good nutrition every day, and taking in a recovery meal or drink immediately after your workout. Then, about once every 6-8 weeks, take a week COMPLETELY off. Here are some signs you may be overtraining:

You tweak a muscle doing a light or routine lift.
A barbell, kettlebell, or wall ball that you frequently lift feels heavy and unmanageable.
You have trouble hitting high intensity in a WOD because your mind and/or body are holding you back.
You have trouble sleeping
You notice a change in your appetite.
You can’t seem to kick a cold.
You’re less “lean” than normal, even though you’re working out more.
You are constantly sore and tight.

If any of these sound like you, please talk to John, Nikki, or one of our coaching interns… and consider the benefits of a deload week!

Daily WOD – Feb 1, 2012

January 31, 2012 | 22 Comments

Deadlift 3-3-2-2-1-1

Then

50 toes through rings (not for time)

WOD Notes: Compare to August 9, 2011.

Community Notes: Happy birthday Morgan! And, happy 6 months to I.C.A.! Thanks to all of you for being part of our ICA community – without you (and your hard work, dedication and enthusiasm) we wouldn’t be here today!

Note – please remember to sign up for the 6:15am class if you are coming…

Daily WOD – Jan 31, 2012

January 30, 2012 | 6 Comments

Complete 8 rounds of the following for time:

5 pull-ups
10 push-ups
15 squats

Advanced athletes – complete 12 rounds.

Daily WOD – Jan 30, 2012

January 29, 2012 | 12 Comments

IMG_3734c — Phil fighting through today's beastly WOD as Rx!

Complete for time:

Row 500m
21-15-9 of thruster (135/95#) and ring dip
Run 400m

Rest Day – Jan 29, 2012

January 28, 2012 | 4 Comments

Thanks for another great week at ICA! Rest up and enjoy your Sunday!

Daily WOD – Jan 28, 2012

January 27, 2012 | 4 Comments

IMG_3591c — Jimbo getting deep on a front squat

For time, complete:

400m run
50 back squats (45#)
400m run
50 front squats (45#)
400m run
50 overhead squats (45#)
400m run

WOD Notes: You get to choose the weight of your barbell, starting at PVC for beginners all the way up to a 45# barbell for advanced athletes. It’s going to be a beautiful morning so come get your run on!!

For our final Competitor WOD at 11am, the lift will be a (squat) Clean and the skill will be muscle ups!

February Dates & Announcements

January 27, 2012 | 8 Comments

We know it feels like winter is dragging on, but here are a few dates and announcements to get you psyched for the month of February!

February 1 – Registration launches for the 2012 Reebok CrossFit Games Open competition!! Click HERE to visit the beta site for the 2012 Games and sign up for an account.
February 11 – Our first annual Valentine’s Day WOD! Bring a spouse, significant other, friend, or family member for FREE to partner up with you for today’s WOD. If you don’t have a partner don’t worry – we’ll pair you up! All movements will be scalable for all ages and abilities.
February 22 – The first Open WOD is announced!
February 23 – No Make Up Session. Instead we will run Open WOD #1 from 5:00-7:30pm. (More details below.)

The 2012 CrossFit Games Open

The Open is the first level of competition for CrossFit athletes looking to qualify for the 2012 Reebok CrossFit Games. For an in-depth explanation of the CrossFit Games season, read here. The Open consists of 5 workouts that will take place over 5 consecutive weeks, from Feb 22 to March 25. Every Wednesday a new WOD will be announced, and athletes will have until that Sunday to complete the WOD and post their scores to the web. The Open is the most inclusive competition in the world – it is open to everyone/anyone who wants to register.

At ICA, we will host the Open WODs on Thursday nights. This will replace our Make Up Session for 5 weeks, from Feb 22 through March 22. You can join us on Thursday nights to work out even if you don’t formally register… but we encourage everyone to register! The cost is minimal (I think it was $10 last year), and we guarantee you’ll have fun, learn a lot about yourself, and take your intensity to a whole new level. If an athlete who registered for The Open can not make it to the Thursday night WOD, we will offer a chance to make it up on Saturday mornings.

Please see Nikki or John if you have any questions!

Daily WOD – Jan 27, 2012

January 26, 2012 | 3 Comments

IMG_3560c — Chris getting under the jerk

Take 4 attempts to find your max weight at the following complex:

1 shoulder press
3 push press
5 push jerk

Cash out: Max consecutive double unders (or single unders)

WOD Notes: For the barbell complex, you’ll do 1 shoulder press, immediately into 3 push presses, immediately into 5 push jerks. Once you successfully complete the complex you can rest and recover, then increase the weight and try again. You must complete 4 full complexes. Your score will the heaviest weight successfully completed.

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

Make Up Day – Jan 26, 2012

January 25, 2012 | 8 Comments

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

Buy in: 30 burpees for time. Assistance work: 4 lengths banded lateral walks, 20L/20R one leg Romanian deadlifts, 100 abmat situps, 100 abmat back extensions
AMRAP in 15 minutes of: 5 deadlifts (70% 1rm) and 50 double unders
Front Squat 2-2-2-2-2, then 7 rounds of: 7 front squat (95/65#) and 7 ring pushups
Interval Day – 3 short metcons of rowing, push press, SDHP, and toes to bar (see Jan 23 post for details)
1 rep max hang squat snatch, then 3 rounds for time of 15 hang power snatch (95/65#) and 15 wall balls (20/14# to 10/9′)

Daily WOD – Jan 25, 2012

January 24, 2012 | 6 Comments

Find a 1 rep max Hang Squat Snatch

Then

3 rounds for time of:

15 hang power snatch (95/65#)
15 wall balls (20/14# to 10/9′)

Community Notes: Please remember to sign up for the 6:15am class if you are coming!

Daily WOD – Jan 24, 2012

January 23, 2012 | 13 Comments

IMG_3512c — Welcome Frank! (First class!)

: Welcome Jim – First (official) class (at ICA)!!

For time

250m row
25 push press (75/55#)
25 sumo-deadlift high-pull (75/55#)
25 toes to bar

Rest

Then 200 m row and 20 of each

Rest

Then 150 m row and 15 of each

WOD Notes: This is an interval workout in which you will go for a max effort at a short workout, then have time to recover before the next two rounds.

Daily WOD – Jan 23, 2012

January 22, 2012 | 21 Comments

Announcement – If the paved parking spots along Wheatland Street are full, consider parking in the gated parking lot on the side or back of the building. The gates stay open until 8pm, and the lots are paved and plowed! If you park on the side (near the baseball field), enter the door where we placed our A-frame ICA sign. If you park in back, you’ll enter on the floor below us. Take the stairs to the 2nd floor and turn right!

Front Squat 2-2-2-2-2

Then

7 rounds of 7 ring push ups & 7 front squat (95/65#)

WOD Notes: The sub for ring push ups will be hand-release push ups.

Community Notes: Happy birthday Joe McGonigal!

Rest Day – Jan 22, 2012

January 21, 2012 | 1 Comment

Thanks for another great week at ICA! Rest up and enjoy your weekend. Lindsey – if you didn’t already guess – this pic is for you! Great job on your DUs this week!

Daily WOD – Jan 21, 2012

January 20, 2012 | 3 Comments

SNOW ANNOUNCEMENT: WE’RE AT THE GYM, SO CLASSES ARE ON FOR TODAY! PLEASE DRIVE SAFELY IF YOU ARE COMING TO CLASS – THE ROADS ARE SLIPPERY. JOHN AGREED TO REVOKE THE LATE PENALTY (BURPEES!) FOR THIS MORNING 🙂 , SO PLEASE TAKE YOUR TIME AND BE SAFE!

As many rounds as possible in 15 minutes of:

5 dead lifts (70% 1rm)
50 double unders

WOD Notes: We will scale the 50 DU as needed to keep you moving through this WOD!

Competitor WOD at 11 a.m.:

Lift: Rack jerk
Skills: C2B pull ups & pistols

I.C.A. Coaching Interns

January 19, 2012 | 10 Comments

Thank you to everyone who expressed interest in becoming a Coaching Intern at ICA. We are proud to announce the selection of three new interns! Please take the time to congratulate each one; we are very excited to have them on board, and we’re expecting big things! Each intern is already a Level 1 CrossFit Trainer, with lots of CrossFit experience to help you reach your goals. In no particular order… (okay, it’s alphabetical)…

Daily WOD – Jan 20, 2012

January 19, 2012 | 4 Comments

IMG_3281c — Morgan gets her first pull up!

Fun Friday Assistance Day!

Buy in: 30 burpees for time

Then: Complete the following, in any order, not for time:

4 gym lengths banded lateral walk
20R/20L one-legged KB Romanian deadlifts
100 abmat sit ups (or 50 GHD)
100 abmat back extensions (or 50 GHD)

You can use any remaining time to work on goals!

Make Up Day – Jan 19, 2012

January 18, 2012 | 3 Comments

Come in between 5 and 7:30pm to make up any of the last 5 workouts. This week’s options are:

“Lynne” 5 rounds of max bodyweight bench press and pullups
Complete 200 DU, 100 Situps, 5 rope climbs in any order for time.
5×2 banded clean pulls, 3-3-3 hang squat clean, 1000 m row
5 rounds of 10 power clean (135/95#), 10 C2B pullups
Banded back squat 12×2, then 3 rds for time of 25 KB swings (53/35#), 15 box jumps, 5 hspu

With the new schedule change, we will be open until 7:30. However, you must be in the door by 7pm. If the gym is empty at 7 p.m. we will head on home!

Daily WOD – Jan 18, 2012

January 17, 2012 | 6 Comments

IMG_3154c — Welcome Mike Sabel! (First Class!)

Mike Keeley with great form on the box squat!

Banded Box Back Squat 12 x 2

Then

3 rounds for time of:

25 KB swings (53#/35)
15 box jumps (24/20″)
5 hand stand push ups

Daily WOD – Jan 17, 2012

January 16, 2012 | 8 Comments

IMG_3090c — Joe Miller on the power clean

5 rounds for time of:

10 power clean (135/95#)
10 chest to bar (C2B) pull up

Community Notes: We will have class at 4:30, 5:30, and 6:30pm today. Also, happy birthday Mom (Mary Warnek)!

Daily WOD – Jan 16, 2012

January 15, 2012 | 15 Comments

Banded clean pulls 5 x 2 (approx 40% 1RM deadlift)

Hang squat clean 3-3-3

Cash out – Row 1000m for time

Reminder: We will have classes at 4:30, 5:30, and 6:30pm tonight!

Rest Day – Jan 15, 2012

January 14, 2012 | Leave a comment

Thanks for another great week at ICA! Rest up, stay warm, and enjoy your Sunday!

Community Note: Last week we announced a schedule change – starting tomorrow we are going to a 4:30/5:30/6:30pm schedule on Mondays. To minimize confusion, we are also changing Tuesday to the same. Wednesday evenings we’ll have a 4:30 and 5:30pm ONLY. To make up for the slightly earlier Wednesday, Thursday’s Make Up Session will stay open until 7:30pm. (Please be in the door by 7!) To see the full schedule click HERE.

Daily WOD – Jan 14, 2012

January 13, 2012 | 7 Comments

Complete for time:

100 ab-mat sit ups
200 double unders
5 rope climbs

WOD Notes: You can complete the reps in any order. 5 rounds of 20 sit ups, 40 double unders, 1 rope climb? Maybe you want to try it as a chipper? Just get the reps done the fastest way you can!

Competitor WOD:

Lift – Heavy thruster
Skill – Rope Climb

Daily WOD – Jan 13, 2012

January 12, 2012 | 14 Comments

IMG_2922c — Cari grinds it out on the bench with Matt spotting for safety!

“Lynne”

5 rounds for max reps of:

Bodyweight Bench Press
Pull ups

WOD Notes: “Lynne” is designed to be 5 max efforts with rest in between. You perform maximum reps on the bench, then IMMEDIATELY jump on the pull up bar and do a max set of pull ups. You get to rest and recover after the pull ups, then repeat for 5 rounds. Score is total number of reps.

Make Up Day – Jan 12, 2012

January 11, 2012 | 11 Comments

Join us between 5pm and 7pm to make up a WOD you missed in the last week. Your choices are:

Banded shoulder press 3×3, Shoulder press 1-1-1-1-1, 100 sledgehammer hits (not for time)
“Badger” – 3 rds for time of 30 cleans (95/65#), 30 pull-ups, 800m run; OR “Honey Badger” – 3 rds for time of 20 cleans, 20 pull ups, 400m run
Sumo deadlift 5-3-3-2-1-1, then 400m sled drag (30% 1RM). Skill: KB snatch (20L/20R)
Team running / KBS / burpee WOD from Jan 10. This CAN be modified to be completed individually – ask Nikki or John for details.
“Karen” – 150 wall balls for time (20/14# to 10/9′)

Daily WOD – Jan 11, 2012

January 10, 2012 | 19 Comments

The one and only Killa... crushing today's "Karen" at Men's Rx!!! (20# ball, 10' target) Way to go!!!

It’s a benchmark you’ve been waiting for

You’ll probably finish and collapse onto the floor

But in CrossFit that means a job well done

And that you had (a sick sort of) fun!

You can do 50 or 100 but if you want full length

Show up tomorrow with lung, leg, and mental strength

And rep out 150 as fast as you can

To 9′ if you’re a girl and 10′ if you’re a man

After the WOD what stories we’ll be sharin’

About CrossFit’s devious lady – Karen!

Daily WOD – Jan 10, 2012

January 9, 2012 | 9 Comments

In teams of 4, complete a 4800 meter (3 mile) run for time. Teams will rotate through four stations: run, KBS, burpee, and a rest station. Each team member must rotate in the prescribed order and contribute 1200m of running. Your team can choose to break the run into 200m or 400m increments. Your team’s score is the time it takes to complete the 3 mile run, but you can subtract 1 second for each KBS and burpee completed. The fastest time wins!

Daily WOD – Jan 9, 2012

January 8, 2012 | 12 Comments

Strength: Sumo Deadlift 5-3-3-2-1-1

Assistance: 400m sled drag (30% of your 1RM Sumo Deadlift)

Skill: 20L/20R Kettlebell Power Clean & Jerk

Rest Day – Jan 8, 2012

January 7, 2012 | 4 Comments

Thanks for a GREAT first week of 2012! Rest up and enjoy your weekend – you’ve earned it!

Community Note: Starting NEXT Monday Jan 16, we are expanding the Monday night schedule. This is due to multiple requests to have a slightly later offering, and the 5pm class growing quickly! We are going to have a 4:30, 5:30, and 6:30pm class on Mondays. We will be looking for your feedback, and if it works well we will go to the same schedule on Tuesdays and Wednesdays in the future.

Daily WOD – Jan 7, 2012

January 6, 2012 | 4 Comments

Mike Keeley with a great example of what the finish should look like!

“Badger” – 3 rounds for time of:

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

“Honey Badger” – 3 rounds for time of:

20 squat clean
20 pull ups
400 m run

WOD Notes: Badger is a hero WOD, and it’s a doozy. We’re offering a slightly shorter version, the Honey Badger, for anyone looking to keep it under 30 minutes.

Competitor WOD: Today at 11am is our first of 5 competitor WODs. The session is free for any of our members looking to compete this season. We also welcome coaches and competitors from other gyms, but please let us know if you are planning on coming! Every week we will work 1 lift and 1-2 skills. These will be announced the night before. At the end of the session we’ll do a metcon incorporating some of the movements just practiced. The exact metcon will not be announced. This is a great opportunity to work two-a-days if you’d like, but consider scaling to the Honey Badger if you are looking to do both WODS.

This week we will work on:

Snatch (full squat)
Handstands and Handstand Push ups

Daily WOD – Jan 6, 2012

January 5, 2012 | 17 Comments

Nothing as bad ass as a girl with a sledgehammer 🙂

Banded shoulder press 3 x 3

Shoulder press 1-1-1-1-1

Then

100 sledge hammer swings (not for time)

WOD Notes: Sledge hits will be against a tire with a variety of weighted hammers. Women will primarily use 6lb and men will be using 10lb. The banded shoulder presses should be fairly light as they are preparing you to attempt a 1 rep max shoulder press.

Make Up Day – Jan 5, 2012

January 4, 2012 | 6 Comments

Join us between 5 and 7pm to make up a workout you missed during the past week. Your choices are:

5 rounds for time of 5 muscle ups, 5 burpee bar jumps, 20 deadlifts (135/95#)
“Isabel” – 30 snatches for time (135/95#)
Banded box front squat, then Death by 10 yards (see Tuesday’s post for more details)
100 single unders, 90 mtn climbers, 80 squats, 70 sit ups, 60 push press (75/55#), 50 KBS (53/35#), 40 walking lunge, 30 push ups, 20 backwards wall balls, 10 pull ups

Remember we are also running a Goal Setting Workshop from 6:30-7:30pm. It’s not a lecture but a chance to brainstorm goals, talk them through with a coach, and commit to them by posting them to our goals board! Hope to see you all there!

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