Complete for time (break up reps any way desired):
150 double unders
75 hang power snatches (75/55#)
75 handstand push ups
Time cap: 20 minutes
WOD Notes: You get to pick your own rep scheme; be creative! A simple way to complete this would be 5 rounds of 30 DU, 15 HPS & 15 HSPU. But you could also do 15 rounds of 10, 5 & 5, or hit it chipper style (all 150 DU then all 75 snatches then all 75 HSPU). Whatever you do, have a plan before you start, so you’re not doing math mid-WOD!
WOD Notes: “Grace” is a benchmark workout of 30 clean and jerks for time at 135/95#. She’s s a short, killer metcon, and we’ll meet her soon enough. Today’s Hit-and-Run Grace is a medium length metcon, and the weight should be scaled to take somewhere between 10 and 20 minutes.
Great work this week – we saw lots of hard work and some great PRs! Today was a rough one for the the three brave members who showed up for Filthy Fifty… and for Karen who completed 3 WODs in one day at CFKOP! Follow brown bear’s lead and take it easy today 🙂
WOD Notes: This is the first “chipper” we’ve posted, and it’s a doozy! It’s a CrossFit benchmark – a rite of passage 🙂 Beginners may scale to the “Dirty Thirty” – which is 30 reps of each movement.
Community Notes: Today CrossFit King of Prussia is hosting their 2nd annual “King and Queen of Prussia” contest. Members of the gym will compete for the prestigious title! It starts at 9am and will run for most of the day. Any and all spectators are welcome. John and Nikki will be there judging, and Karen is competing. If you’re curious to see what a CrossFit competition looks like, stop by! CrossFit KOP is located at 200 Dekalb St, Bridgeport PA.
Today's funny face award (FFA)!An ALMOST perfect Annie - 1 trip!
“Annie” (a benchmark lady)
50-40-30-20-10 of:
Double Unders
Sit ups
Then
Skill – Rope Climbs
WOD Notes: This is designed to be a short metcon – meaning ideally it should be sub-10 minutes. However, we will not be imposing a time cap today. Double unders can be scaled to 2x single unders or double under attempts. Sit ups can be anchored or unanchored.
JEFF'S FIRST TIME DEADLIFTING... 325#!!CURIN'S FIRST DAY BACK... 285#!!
Deadlift 1-1-1-1-1-1-1
Then
Complete 3 rounds for time of:
45 ft walking lunge
15 air squats
45 ft broad jumps
15 air squats
WOD Notes: Today we will find your 1 rep max deadlift, so we have a good record of where you started during your first month at Iron Cross Athletics. This does not have to be an all-out back killer! We just need a “working” 1 rep max – meaning a weight that comes up pretty readily, with your form staying nice and tight. You have 7 attempts to find your 1 rep max.
Community Notes: Do you track your Daily WOD results in a notebook or journal? If not, you should! One of the great things about CrossFit is that your workouts are measurable, recordable, and comparable. We do this on purpose – so you can track your progress over time. Maybe today your 1 rep max deadlift is 120#. But in three months you might pull a 140#. And in a year you might lock out with 200#. By keeping a journal of your results you’ll have undeniable proof that every day you’re getting stronger, faster, and fitter.
ERIC SHOWING AWESOME R.O.M. ON THE SDHPQUEEN OF FUNNY FACES DURING METCONS
For time, complete:
100 Sumo Deadlift High Pull
100 Shoulder-to-Overhead (95/65#)
WOD Notes: You can complete the reps in any order, as long as you total 100 SDHP and 100 S2O. Beginners may scale to 50 or 75 reps of each movement, and weights will be scaled to ability. There will be a 20 minute time cap.
Sundays are Rest Days at Iron Cross Athletics! Â Enjoy the day with your family and friends. Take advantage of the extra time in your day to sleep a little more, eat some good meals, watch CrossFit videos on YouTube, and get your body ready to work hard on Monday! If you have some extra time feel feel free to read some of our favorite blogs listed on the right hand side of this page. And if you really feel the need to work out today, you can ask Nikki or John for some at-home WOD ideas. See you Monday!
Individual Workout 4 from the 2011 Mid-Atlantic Regional:
100 Pull-ups
100 Kettlebell Swings (53/35#)
100 Double Unders
100 Overhead Squats (95/65#)
WOD Notes: This is a long one, but don’t be scared! Beginners can scale to 50 repetitions of each movement; experienced CrossFitters may choose to do 75 reps or the full 100. Our cut-off for this workout is 35 minutes. (At Regionals there was a 25 minute time cap, and many athletes did not finish.) Whether you do 50, 75, or the full 100 reps, this will be a wicked(ly awesome) workout!
Community Notes: Reminder that on Fridays we have a 5pm class only. We’ll be heading over to the Bistro on Bridge for happy hour (and the MOST delicious wings) around 6pm. Join us for the WOD, the wings, or both!
Thursdays are Make-Up Days at Iron Cross Athletics! It’s your chance to complete a workout you missed during the previous week.  If you did every Daily WOD during the previous week, Thursday should be a rest day! You can come and go on your own schedule, any time between 5pm and 7pm. (Please note this is not an “Open Gym” where you can perform any workout of your choice. You should be completing an Iron Cross Athletics Daily WOD from the last 7 days.) The choices for today are:
Thruster 1-1-1-1-1-1-1, then AMRAP in 8 min of 20 wall balls & 10 push ups
10->1 of sumo deadlift (225/155#), KBS (53/35#), pull-up
“Elizabeth” (21-15-9 of squat clean (135/95#) and ring dips)
Once you finish your WOD, you are welcome to do some supplemental skill work or lifting.
JOE - MASTER RING DIPPER FROM DAY 1!KILLA - GETTING UNDER THE BAR
“Elizabeth” (one of our Benchmark Ladies)
21-15-9 of:
Squat Cleans (135/95#)Â
Ring Dips
Wod notes: A benchmark is workout that we’ll repeat (a few times a  year or even just once a year) so you can track your progress over time. Many of the CrossFit benchmark WODs are named after the original women of CrossFit. Benchmarks are neat because they allow CrossFitters around the world to compare their times to each other. Elizabeth should be scaled to be sub-20 minutes.
WOD notes: This WOD is intended to be a medium length metcon. The movements and weights should be scaled so the workout takes less than 20 minutes. There will be a 25 minute time cap.
Kevin on the thruster! Full squat depth, power thru the middle, full lockout overhead. PR at 215#!
Thruster 1-1-1-1-1-1-1 Â
Then
AMRAP in 8 minutes of 20 wall-balls + 10 push ups
WOD notes: Â It’s finally here!! Opening Day!! Â We have a great month of WODs programmed for you. You’ll notice a number of Benchmark WODs and 1 rep max strength days, so we can set a good starting point for all our athletes. Today is a strength test followed by a short metcon.
Community notes: Â If you are coming to today’s WOD but haven’t purchased a membership yet, please show up about 15 minutes early so we can get you set up. We’ll be available at the box starting around 4pm.
If you already have a membership, remember to sign up for class HEREÂ before you come! If you don’t know how to sign up for class, directions are available at the box.
We’ve scheduled the remaining Open Gym hours. Only 11 days left until we officially open!
– Thursday 7/21 – 6:00-7:30pm (Warning: it will be HOT!!)
– Friday 7/22 – 5:00-6:00pm & 7:00 – 8:00pm (Warning: it will be HOT!!)
– Saturday 7/23 – 9:00-11:00am
– Monday 7/25 – 5:00-7:00pm
– Friday 7/29 – 4:00-6:00pm (followed by happy hour at the Bistro on Bridge!)
– Saturday 7/30 – 9:00-11:00am
If you’re an experienced CrossFitter, come on in to say hi and do a free workout. If you’re new to CrossFit, come by to see the space, learn a little about CrossFit, and schedule your free Introductory Session. Everyone – Bring Water!
Iron Cross Athletics / CrossFit Phoenixville tees and tanks!
Our first order of Iron Cross Athletics t-shirts and tanks has arrived! Women’s tanks are $20 and men’s performance tees are $25. Come visit us and take one home!
Since we finished building the gym a few weeks early, why let it go to waste?!? We are hosting some FREE Open Gym hours over the next 2 weeks so folks can come in, see the space, do a WOD, by a t-shirt or tank, or just say hi. We are posting these free / informal Open Gym hours to our Iron Cross Athletics facebook page. Click HERE to visit the page and be sure to click the “LIKE” button to get our updates in your daily feed!
The latest addition to Iron Cross Athletics = Plyometric boxes!
We have new wooden plyo boxes! 14 to be exact. (Yes I know only 12 are pictured here, but there are 2 others in use at the time of this photo, IÂ swear!) We have 3 at 12″, 3 at 16″, 4 at 20″, and 4 at 24″. Get ready to jump!!
We owe a big thanks to everyone who helped us build these – especially Marie and John Sieller who traveled from CT to saw, glue and drill for 2 days (during the heat wave nonetheless!) Also a big thanks to Steve Warnek and Steve Warnek (no, not a typo) for all your help on Monday.
On Tuesday night we hosted 7 members of O’Neill’s Garage for a WOD at our new box. It was our first test run of the space with a large class, and it went great! Thanks Cragle, Spence, Barb, Spotts, Melissa, Chuck, and Deirdre for bringing so much fun, energy (and beer!) to our new space! (For the curious readers, O’Neill’s Garage is a group of CrossFitters who all teach in Abington and get together for daily workouts at one of the member’s home garages. Look for them to represent at the Iron Cross Athletics Grand Opening Celebration on August 27!) Â
Mats in place and new equipment begging to be used!
WOW! After one full week of work at Iron Cross Athletics, we are so thankful to have the box almost completely set up. We can’t wait to WOD!! We currently have: pull-up stations, wall ball boards, ropes and rings, a full gym of mats, and literally tons of equipment including kettlebells, medicine balls, barbells, and bumper plates.
We owe a huge thanks to everyone who came to help us this week. This much progress would not have been possible without you! Special thanks to Steve, Liz, Mike V, Killa B, Jim, Kevin, Rob Ph, Brian, Lou, and Maura.
Some more great news is that this Saturday we got word from CrossFit HQ that we successfully completed the affiliation process, and we are now an officially licensed CrossFit affiliate! Look for our name (CrossFit Phoenixville) to be added to the list of affiliates on the “mainpage” (www.CrossFit.com) within the next few days.
Although classes are not scheduled to start until Monday August 1, we are starting to run some FREE Introductory sessions and Fundamentals sessions this week. If you’re been thinking about trying CrossFit, now is the perfect time to give it a shot! The equipment is shiny and new and just waiting to be (ab)used!
It’s hot and humid outside, but that’s not stopping construction at 723 Wheatland St! We have pull-up bars and wall ball stations already installed, and 100 rubber mats and (literally) TONS of equipment arriving on Thursday/Friday. Â If you haven’t already stopped by for a peek, what are you waiting for?? We’ll start running some Introductory sessions and Fundamentals sessions as early as next week, so give us a call if you want to get a head start before we fully open for business on August 1. Email, call, or just swing by!
We’re getting ready to place our first order of Iron Cross Athletics t-shirts and tanks! Â If you’d like to pre-order a tee or tank we will set it aside for you to pick up at your convenience. Please post to comments with your size, or you can visit us on Facebook and post to comments there. Note that the women’s tank runs small, so you may want to order a size up.
Women’s tanks are $20 and men’s tees are $25. Â (Men’s tees are a soft performance tee, and the women’s are ribbed tanks.) The picture below is an approximation of what the shirts will look like… I know some of the text doesn’t look centered but it will be in real life!
We’re hoping to place an order early this week (Tuesday or Wednesday?) and the shirts should be in 2 weeks after that. Â We will be ordering extras, but the only way to guarantee we will have your size is to pre-order. Call, email, or post with questions.
Since we went “public” about the new affiliate this week, we’ve been overwhelmed with support from our friends, coworkers, and workout buddies. We just wanted to say THANKS for believing in us and helping us make this gym a reality!
Many of you have already responded to our Facebook invitation for our Grand Opening Celebration on August 27th. If you haven’t responded, visit our Facebook page (there’s a link on the right hand side), and let us know if you’ll be attending. Or you can email us at ironcrossathletics@gmail.com and we’ll sign you up. The day will start with WOD heats from 9;30 – 12:00, and food and drink will follow.  The work out is FREE, and optional of course! There will be a small fee to partake in the all-you-can-eat and drink in the afternoon. This event is open to all!
We’re happy to announce we’ve finalized a lease! We will be moving into Wheatland Commons on July 1, 2011. After a busy month of buidling pull-up bars, laying down flooring, and setting up new equipment, we hope to officially open for classes on Monday August 1.
Â
Our Future Home
If you are interested in joining Iron Cross Athletics / CrossFit Phoenixville, but have never done CrossFit before, please contact us in early July. We will run some Introductory Sessions and Fundamentals Series during the month of July, so you can be ready to jump into classes when we officially open on August 1.
Stay posted for more updates as we get closer to opening day!
