💥 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!
Then complete 4 rounds of 20 seconds of work, 10 seconds of rest at the following stations:
Shoulder presses (40% 1RM)
Speed step single unders
Push up hover hold
WOD Notes: Aim to start the set of 5 presses around 65% of your 1RM. The first single should be around 90%. For the cash out, you’ll complete all 4 rounds at 1 station before moving to the next station. The speed step single unders are a great way to practice the fast wrist flick needed for double unders. Stay relaxed and see how fast you can go! Competitive athletes can generally hit 80 in 20 seconds!
WOD Notes: Today we have a fan favorite – a partner interval WOD! Partner 1 will complete 1 full round while Partner 2 rests, then Partner 2 completes 1 full round while Partner 1 rests. Try to partner with someone that you can share a set of DBs with – especially in larger classes. The DBs can be held any way you want – most common is to hold them at your sides (famer carry style) or on your shoulders. To ensure both you and your partner get a great workout, select a medicine ball weight where you can complete 15 wall balls in 1-2 sets, even when tired. The lunges should be unbroken every round.
WOD Notes: Each round, the reps decrease but the difficulty of each movement increases! As you think about modifications, try to follow that same pattern – i.e., increase difficulty each round. An example for the pull up series might be ring rows, banded pull ups, banded chest-to-bar pull ups…or even 3 sets of ring rows with each set getting more horizontal.
Deadlift 1-1-1-1-1-1-1 (athlete’s choice: sumo or conventional; training max – no fails!)
Then 5 rounds NFT:
10 barbell bent-over rows (25-30% 1RM)
10 superman rocks
WOD Notes: Similar to the recent 1RM bench and back squat days, today’s heavy singles are meant to help you figure out a starting point for the power meet on 10/29. You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails and no 10 second pulls today!!) The weight you end at today would be a good place to start at the power meet. The superman rocks are like hollow rocks, but belly down.
Good News: We’re excited to announce earlier access to our programming! On the right hand side of the blog is a new icon titled “Workout of the Day Weekly Preview.” It links to a Word doc that will be updated Sunday evenings with the WODs for the next 7 days. We (obviously) discourage cherry picking, but we do recognize there are valid reasons for self-selecting WODs… such as if you’re working towards a specific goal. Also, with our greatly expanded Open Gym hours, having access to the programming will ensure any supplemental work you do during Open Gym doesn’t conflict with an upcoming WOD. If you like the element of surprise, just ignore the new icon and continue to wait for the Daily WOD to be posted at 8pm! This Weekly Preview is being offered on a trial basis for the next 6-8 weeks. Please send us your feedback to help us decide if this new feature should stay!
Audge throwing some weight overhead!Workout of the Day
AMRAP in 15 minutes of:
6 front squats (60% 1RM)
3-6-9-12-15-18-21-etc. toes to bar
WOD Notes: This one is going to get spicy!! Choose a front squat weight around 60% of your 1RM; you should be able to do all 6 reps unbroken but it will get challenging. The bar should come from the floor, not the rack, if at all possible. For the toes to bar, you’ll want to string at least 3-5 even when tired. If that’s not possible, decrease the rep scheme (go up by 1’s or 2’s instead of 3’s) or modify to an ab movement of your choice!
WOD Notes: Today’s work out is an interval style in which each round should take less than 4.5 minutes so you have at least 1.5 minutes to rest and recover. The movements are always in the same order, but you start with a different movement each round! If your 400m run takes longer than 2 minutes, consider shortening it to 250m.
Bench press 1-1-1-1-1-1-1 (training max – no fails!)
Then complete 3 rounds NFT with 30% 1RM:
10 narrow bench press
10 regular bench press
10 wide bench press
WOD Notes: Similar to last week’s back squat day, today’s heavy singles will help you figure out a starting point for the power meet on 10/29. You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet.
WOD Notes: Programming Credit: CrossFit mainpage 220915. The weight on the snatches should be light enough that you can cycle several reps in a row. For instance, you may complete the set of 21 as 12+9, or 7+7+7 or even 6+5+5+5. Singles are discouraged. If the full squat snatch movement isn’t available to you, modify to squat cleans, overhead squats, or power snatches.
WOD Notes: READ ME BEFORE YOU CHERRY PICK!! This was the mainpage workout on Aug 30, 2022. We had a lot of members interested in trying it, so we had to post it! Our goal is to make the workout attainable and rewarding for everyone; read on for how we plan to do that!
Note 1 – For my running & burpee-philes: A 12″ jump on a burpee is no joke. 100 of them in a workout is just short of insane. (The “normal” Open standard is 6″.) If you want to Rx today, be sure to establish a target 12″ above your reach – for instance a piece of tape on a wall ball board.
Note 2 – A little pep talk for the rest of you: Your mission is to complete ~30 minutes of cardio; you’re encouraged to sub the run and/or burpees for movements that work for you. Some variations you might consider: (a) Replace the run with rowing or biking, (b) Replace the burpees with box jumps, slam balls, or kettlebell swings, (c) Complete only 1 round, (d) Do 2 rounds but cut the distances/reps in half.
In short… Just show up! Coach Tanya will help you figure out a plan, and your WODmates will get you through it. 100% guaranteed you’ll be happy you showed up!
WOD Notes: Today we get to throw some weight around with heavy clean and jerks! If the barbell is moving well you’re welcome to go for a PR attempt. If not, work up to a moderately heavy weight and focus on technique. Today’s cleans can be squat, power, or split!
WOD Notes: Each movement in this WOD is challenging, so today isn’t going to be a sprint for most people! It’s expected that you’ll have to slow down and focus on technique. However, pick scales as needed so that no set of 12 reps takes longer than 90 seconds.
WOD Notes: Today’s WOD isn’t technical, just a turn-your-head-off-and-go kind of day! Aim to complete the first round in 90-120 seconds; you’ll have to average 2.5 minutes per round to finish under the cap. Of course, hitting the time cap is okay too… 25 minutes of conditioning will be a good day no matter what!
Back squat 1-1-1-1-1-1-1 (training max – no fails!)
Then 3 rounds of:
1 minute alternating reverse curtsy lunges
30 seconds glute bridge
30 seconds glute bridge hold
WOD Notes: Today’s heavy singles will help you figure out a starting point for the power meet, which is 31 days away! You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet on 10/29.
Schedule Notes: Today is our first Wednesday 4:30pm Olympic lifting class! Our olympic lifting classes are open to athletes of all levels who want to work on their technique in the snatch, clean, and jerk. These lifts are unparalleled in terms of their ability to develop speed, power, and coordination! The class is offered twice per week – Saturdays at 7am and Wednesdays at 4:30pm. To view the programming, open SugarWOD, select the desired date, then tap the blue arrow next to “Workout of the Day” which will open a drop down box where you can select Weightlifting.
WOD Notes: Today’s WOD calls for moderately heavy bench press; pick a weight that requires you to break the first set of 21 into 2-4 sets. The box jumps are taller than normal, so be sure to challenge yourself by going at least 2-4″ higher than your normal height.
WOD Notes: If you’re strong at both of these movements, try to go unbroken for all sets! If that’s not a realistic goal, you should aim to complete the longest (“apex”) round in 3-4 sets per movement. For instance, choose a wall ball weight where you can do the set of 25 as 10-8-7. For the DU, reduce the number of reps using any multiple of the wall ball rep scheme (1x WB = 5->25->5, 2xWB = 10->50->10, 3 x WB =15->75->15).
WOD Notes: Aim to start your first set of push presses at 70% and build to 90-95% by your last set. Fight for the hardest version of ring dip you can do. That could be banded, feet assisted, regular, or weighted!
Theresa, Julie, Dave & Kelyn enjoying the post-workout feels!
Workout of the Day
AMRAP in 15 minutes of:
5 deadlifts (255/163#, NTE 70%)
10 weighted box step ups (1×50/35# DB, KB, or wreckbag)
15 sit ups
WOD Notes: Choose a deadlift weight that will let you complete each round in 1 or 2 sets of touch and go reps.
Schedule Notes: We’re breaking in the North room with the first official class at 8:30am! There are 6 classes on the schedule tomorrow. (So many opportunities to get your fitness on!) Main Gym = 7am Oly and 8/9/10am Daily WODs. North Room = 7:00 Open Gym, 8:30/9:30 Daily WOD.
WOD Notes: Start the first set of front squats at around 70% of your 1RM and end around 90-95%. Shoot for big sets on the med-ball cleans and let your legs catch on fire!
WOD Notes: Today’s WOD is modified from the CrossFit mainpage on 9/11/22. We’ll be spending a lot of time upside down but don’t worry – there are modification options for anyone who prefers to stay right-side up! For example, the sub for handstand hold could be a wall climb hold or holding a pair of DB/KB overhead. The sub for the handstand walk is 2x distance walking lunges holding a DB/KB overhead. The sub for HSPU = DB push press or A-frame push ups. Come on in and work on your shoulder strength and stability!
WOD Notes: This is a CrossFit benchmark WOD, last performed at ICA on 9/17/2020. Although kipping MU are allowed for Rx today, the OG version featured strict MU (check out the video here!), so if you have that skill in your arsenal we encourage you to try it! For those still working on MU, scale to 7 jumping muscle ups or 7 pull ups + 7 push ups. If you are certain you can complete the hang power cleans unbroken at the prescribed weight, consider scaling up the weight to a point where the third round might take two sets.
WOD Notes: For the sled drag, find someone who deadlifts around the same weight as you and load a sled to 50% of today’s 3RM. One person drags at a time, but you can switch back and forth as often as needed.
WOD Notes: This is CrossFit’s benchmark WOD “Annie” with kettlebell swings added for some extra fun! Choose a KB that allows you to complete the swings in large sets (1-3 sets for round 1). Double unders should be the fastest part of the workout, ideally 1 minute or less in round 1.
WOD Notes: The 10k will be completed as 25x400m. 40 minutes is an aggressive time cap – team members will need to average a 1:36 pace (per 400m) to finish under the time cap. If that isn’t attainable for you, scale the distance to 250m. Keep in mind you’ll get a 1:2 work:rest ratio, so you should recover almost completely between intervals! Athletes who can’t run may bike, row or ski erg instead – choose something that will take between 1:15-1:30 per round.
Coach Tanya getting her fitness on during our COVID shutdown in 2020!
We’re excited to announce that Tanya has accepted a position as a full time coach and personal trainer at Iron Cross Athletics! Tanya first joined ICA in 2013 and started coaching for us, part time, in 2014. She’s now stepping into a full time position, so you’ll be seeing her on the schedule and in the gym a lot more! We are thrilled to have her take on this new and larger role in our community.
Tanya has a degree in Kinesiology and Health and Physical Education K-12 from Temple University. She has coached swimming since 2011 and CrossFit since 2014. Tanya worked out at ICA through two pregnancies (including twins) and brings a wealth of knowledge that will benefit our entire community. Join us in congratulating Tanya on her new role!
WOD Notes: For the cash out, choose the heaviest dumbbell with which you can complete 10 unbroken reps on each arm. Then, use that same dumbbell for the weighted bench dips.
WOD Notes: Men and women have the same calories today! If you know you’re a slower rower/biker, scale to 20-15-10-5 calories. (Same for burpee box jump overs!)
Community Notes: Happy birthday Allison R and Shachar!
WOD Notes: Pick a weight for the hang power snatches where you can start with an unbroken set of 10 and hang on for sets of 5 even when tired. If snatches don’t feel good you can switch to hang power cleans or KB/DB hang power snatches (10R/10L).
WOD Notes: The cash out work can be unweighted or completed with a light DB/KB if you’re looking for an extra challenge. Aim to start the first set of back squats around 65% of your 1RM and end around 85-90%!
WOD Notes: One partner works at a time. You don’t need to divide work evenly, but try to divide effort evenly! Choose a weight for deadlifts that will let you complete sets of 5 to 10 reps. If you can hang on for 15, it is too light; if it ever gets to singles, the weight is too heavy.
WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb. **If you have a teammate drop out at last minute, this workout can be run with 3 people by combining stations 3 & 4. The 3rd athlete will do 1 rope climb + 5 box jumps, on repeat, until the runner returns.**
Level 1 = 50# sandbag, 155# thruster, 30″ box
Level 2 = 35# sandbag, 105# thruster, 24″ box
Level 3 = 35# sandbag, 65# thruster, 20″ box
Level 4 = 20# sandbag, 35# thruster, 16″ box
All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.
Event Details: Hooray! The day we’ve all been waiting for is finally here! We can’t wait to throw down with you in honor of the 31Heroes. For full event details, head on over to our Event Page! A few important notes:
The main parking lot will be closed – please use one of the alternate parking locations described in the event page.
The box officially opens at 7:30am; feel free to arrive earlier if you want to help set up
Opening announcements are at 8:15am. Heats are listed HERE
BYO folding chairs and canopy tents to create a “tent city” in the parking lot.
At 11:15 we’ll kick off the after party, with pizza and wings provided by ICA. BYO snacks to share, adult beverages, yard games, etc.
Please extend a warm ICA welcome to our guests from CrossFit Ironborough and CrossFit Royalty!
Remember that 31Heroes is a fundraiser and community celebration; not a competition! There are no judges and keeping score is optional. The focus of the day is honoring the 31Heroes and celebrating our incredible community of fitness.
Community Notes: Happy birthday Sofia S, Whitney, and Steph McGovern!
Then 10×1 banded clean pulls using 100% of your 3RM hang power clean.
WOD Notes: When planning your weights for the hang power cleans today, shoot to start around 65% and build to 85-90% by the final set of 3. If you are newer to hang power cleans or they just don’t feel comfortable, keep the weight light and try to hit closer to 12 sets than 6!
Workday Notes: We’re putting together racks for the new room tomorrow from 11:00 am until ~3:00 pm. If you’re around and interested in helping, we’d love a hand!
Community Notes: Happy birthday Ben L. and Audrey C.!
WOD Notes: This rep scheme is deceiving… the reps will add up! If you can do T2B but not 100 of them, consider alternating between rounds of T2B and another ab movement of your choice. We’ll kick off today’s workout with 5-10 minutes of crossover double under practice, a movement introduced at the 2022 CrossFit Games!
Community Notes: Happy birthday BWat and Coach Heather!
WOD Notes: “Karen” is an annual benchmark and one you don’t want to miss! The workout typically takes in the 6-10 minute range, and we’ll have a 12 minute cap. Pick a wall ball weight & height combination that lets you throw in sets of 5-15, even when tired. If you’re going for Rx today, hold yourself accountable to a full range of-motion, meaning full depth squats and hitting the target every time! Compare to 210929.
Complete 6 rounds for max reps of 30 seconds on, 30 seconds off at each of the following stations:
Row
Shuttle runs
Bike erg
Burpees
WOD Notes: Complete all 6 intervals at one station before moving to the next station. Athletes may start at different stations but will rotate in the specified order.
WOD Notes: Gwen is a CrossFit benchmark workout. Your goal is to find the heaviest weight you can hold on to for 15, then 12, then 9 reps. (Use the same load for each set.) All reps must be touch and go. Re-gripping the bar is not allowed (even a re-grip off the floor is a no-go). Rest as needed between sets. Click HERE to check out the CrossFit.com workout demo from Aug 21, 2022.
Then take 10 minutes to practice pistol progressions.
WOD Notes: For the front squats, plan on starting around 70% and ending around 90% of your 1 rep max. If pistols aren’t in your arsenal, we’ll have a slew of progressions for you to develop. If pistols are specifically your jam, then lets try weighted pistols, knee jumps into pistols, candlestick to pistols or any other challenging variation!
15 pull ups (strict or traditional kip, no butterfly)
Start a new round every 4 minutes.
WOD Notes: Today’s pull ups are intended to be performed with the traditional arch-to-hollow kip. You can also go strict, in which case consider cutting the reps to 8-10/round. No butterfly kips allowed today.
In the remaining 12 minutes, complete an AMRAP of:
15 back squats (135/93#)
5 wall walks
WOD Notes: For today’s 4 minute bike interval, go for a lower damper setting (3-5) and higher rpm (90-95). If your rpm fall below 80, lower the damper setting to get them back up again!
Deadlift 8×5 (75%) – athlete’s choice sumo or conventional
Then complete 4 rounds NFT of:
10 weighted box step ups (5R/5L)
20 hollow rocks
WOD Notes: Over the next several weeks as we prepare for our Oct 29 in-house power meet, each day that we have a deadlift strength day you can choose to work sumo or conventional. Train whichever lift you plan to do at the meet. If you’re unsure, we recommend you go sumo!
WOD Notes: Today’s workout is highly technical, with heavy squat snatches and ring MU! If you’re newer to snatches, choose a lighter weight and perform 3 power snatches in place of the 1 squat snatch. More experienced athletes should challenge themselves with a weight around 85-90% of your 1RM. Ring MU can be modified to 3 ring rows + 3 ring dips, jumping MU, or banded MU today.
WOD Notes: Today is a partner WOD where both partners are working at the same time – one rowing, the other KB-ing! Ideally there will be some intervals when you’re done first (and can enjoy a little break), and some intervals when your partner is done first. If the same partner is always finishing their work first, you should modify the rowing distance or KB reps/weight to make it more even!
WOD Notes: Today’s bench press uses the same rep scheme as Friday’s back squats (8 sets of 5 reps, lifting every 2 minutes). The weight shouldn’t be too heavy at the start, but it will add up over 8 sets. Advanced athletes should use 75% of their training max.
Event Notes: Our 31Heroes WOD & Fundraiser is fast approaching on Sunday September 11! If you still haven’t signed up, it’s time to get hot! We’ve extended the registration deadline to this Friday, Sept 2. There are 4 steps to register:
Sign up in Wellness Living
Pick your WOD “level”
Add your name to the sign up sheets at the gym for your chosen level. Indicate your teammate(s) if you’ve selected a team; otherwise we’ll select a team for you.
WOD Notes: Today is the first time we’re using our new Concept 2 bikes in a workout! In classes of more than 7 people you’ll share a bike with your neighbor. That means some athletes will start with the run-C2B interval and others will start with the bike-burpee interval. You’ll record 2 scores: total C2B pull ups and total burpees.
What’s the Concept 2 BikeErg all about? Cycling engages similar major muscle groups used in rowing: the quadriceps, glutes and hamstrings. Similar to rowing, it is low-impact and a great cardiovascular work out. The distances covered on the BikeErg are approximately twice the distances on the rower, so a 1000m bike is roughly equivalent to a 500m row. To help you compare across machines, Concept 2 calculates the “pace” on the BikeErg per 1000m, so 1:50 pace while rowing is roughly equivalent to a 1:50 on the BikeErg.
Community Notes: Happy birthday Sage, Stacy Hall, and Arvind!
WOD Notes: This is Sage’s birthday workout and an annual ICA benchmark! The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will take ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!
WOD Notes: Today we’re starting a 9 week power lifting cycle to get us ready for a mock power lifting meet on Saturday, October 29! The meet is a great opportunity to test 3 heavy lifts in 1 day, get a taste of competition within the comfort of ICA’s walls, and participate in our notorious chili cook off! More details to come… for now just save the date and be sure to hit as many lifting days as you can over the next 9 weeks. Today’s back squats aren’t terribly heavy, but the volume will add up.
Schedule Notes: Coach Tanya is going to be running a swim workout this Saturday at Laurelwood Swim Club from 10:45 to 11:45 am! You do not need to be a proficient swimmer to join in the fun; just willing to try a different kind of fitness.
There will be a DB or KB used in the workout so please bring one if you’ve got it!
WOD Notes: JT is an old school hero WOD that pre-dates kipping handstand push ups… so today’s Rx HSPU will be strict! If you’re not up for HSPU and/or ring dips, you can sub barbell shoulder presses at 60% 1RM press for the HSPU and bent over rows (same bar) in place of ring dips. If you have 10 minutes to kill, check out this 2015 video of 2013 CrossFit Games champion Sam Briggs crushing JT. (Full disclosure: your JT may not look like this.)
WOD Notes: This is a benchmark WOD that we complete once/year. You don’t want to miss it! If you are not comfortable with the overhead squat, modify to front or back squat. Whatever variation you choose, pick a weight that will allow you to complete the first few rounds unbroken and give you a legitimate shot at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!
EMOM for 20 minutes of the complex: 2 clean pulls + 1 power clean
WOD Notes: Today’s goal is to improve our clean technique, specifically getting our hips open in the “2nd pull.” We care less about going heavy today and more about hitting good positions. Most athletes will stay well below a max and lift every minute on the minute (EMOM). If you’re feeling good and want to go heavy, you can switch to a lift every other minute (EOMOM) for the 2nd half of the workout.
Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!
Scott & Kt enjoying some father-daughter competition!
Workout of the Day
On a 23 minute clock, complete 1 minute at each of the following stations:
Row (calories)
Rest
Alternating DB snatches (50/35#)
Rest
Repeat for a total of 6 rounds.
WOD Notes: Today is a sprint interval where you’ll work hard for a minute then rest for a minute. You’ll log two scores: total calories and total DB snatches. “Rollover calories” count today, so make the last pull a big one!!
WOD Notes: Most people will complete the shoulder-to-overhead as split jerks, although push jerks and push press are okay too! Pick a weight where you can complete sets of 3-5 reps at a time. Aim to complete the first run in no more than 5 minutes, and be out the door for your 2nd run by the 12 minute mark. The barbell can be taken from the rack or the floor, athlete’s choice.
WOD Notes: If you hit the RDLs with solid form, your hamstrings and glutes should light up on every rep. If you are feeling these in your low back, let your coach know so we can help!
WOD Notes: Choose a wallball weight/height/rep scheme that will allow you to complete each set of wallballs in under 3 minutes. See if you can increase your row speed each round!
WOD Notes: Today’s goal is constant movement. Choose a kettlebell that will let you complete 8 swings unbroken even when tired and a box height that will minimize down time. Turn your head off and go!
WOD Notes: If you’ve never played around with manmakers, they tend to escalate quickly! Check out a demo video here. In larger classes athletes may need to share dumbbells. Try to complete several manmakers in a row before passing them off to your partner.
Community Notes: Happy birthday Coach Zhu, Tracy M, and Zoe!
You’ve probably noticed construction taking place in the back corner of the gym… Curious to know what it’s all about? We’re adding a fully outfitted 2nd workout room. Below are some details and answers to your questions.
When will it be ready? This has been in the works since last August (2021)! We hope to have the basic construction done within the next week and then begin moving in new equipment. With a little luck, we’ll have meaningful fitness happening by September 1!
What will it look like when complete? The new space will serve the purpose of an entire second gym. While the layout will be different, we will still have fully outfitted workout stations similar to what we have in the current space (likely 12 rather than 14 spots).
Why? Because we want to be able to offer as much fitness as possible! In the short term, this room allows us to greatly expand our open gym hours. As we progress, we will begin to add classes at peak times (Saturday mornings, weekday afternoons, etc.). The main goal is to have more offerings and opportunities for our members – if you want to come in and workout, we want you to be able to!
How can we help? I can’t tell you how grateful I have been to field this question from many of you already. The answer is, we will have ~10,000 pounds of mats to install, 12 new squat racks/pull up stations to assemble and then bolt to the ground and a whole fleet of bike ergs to piece together (and this is just the start). We hope to put one or two work days on the calendar shortly for anyone who is willing and able to help out!
We truly can’t wait for all the opportunities this space will give us to help serve the ICA and Phoenixville community!
WOD Notes: The time cap will probably catch some people today! Choose modifications that ensure you finish the first round in less than 6 minutes. Coaches challenge for RX athletes: Who can go unbroken on DU and thrusters?!
WOD Notes: Choose a weight that will let you hang onto this complex for most of the workout. Ideally you’ll be left with at least 20 seconds of rest each round. The bar muscle ups should be completed in 1 or 2 sets in the early rounds.
Schedule Notes: If you missed the post on our 31Heroes event, check it out HERE!
WOD Notes: The power snatches can be touch and go or quick singles today depending on preference. If Sotts presses (behind the neck from the bottom of a squat) do not feel good, shoot for seated behind the neck presses or regular seated presses!
WOD Notes: Our famous annual benchmark!! Is this a test of conditioning and muscle endurance? Yeah, I guess. Is it a test of sheer mental fortitude? Abso-freaking-lutely! A good rule to help guide your target number (if other than 200) is this: If you get to 100 burpees after 15 minutes, call it at 100. If you get to 100 burpees between 10 and 15 minutes, go to 150. If you get to 100 burpees before 10 minutes, go for 200. If you get to 100 in less than 3 minutes, go for 500. Ok, so the last one is a lie… until someone does it.
Update: Final team, lane, and heat assignments can be accessed HERE! For final logistics and announcements check the blog tonight, 9/9!
31Heroes 2021
Get excited for ICA’s 12th Annual 31Heroes Fundraiser – taking place on September 11, 2022!
(Yes, it’s a SUNDAY!)
11 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.
Fundraising / Donations
Every year since 2011 we’ve been in the top 5 fundraisers in the WORLD for the 31Heroes organiation. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:
Donate directly to our team page HERE. A donation of $31 (or more) will get you a 31Heroes tank or tee (mailed to you directly by 31Heroes).
Sign up as an individual fundraiser! You can earn some cool gear depending on your fundraising totals. Go to our team page (linked above) and click the “Join Team” button.
Make a cash donation in person at the live event (no t-shirt or prizes).
While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on September 11!
The WOD
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
Thrusters
Rope climbs (scales: pull ups or ring rows)
Box jumps
WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb.
Level 1 = 50# sandbag, 155# thruster, 30″ box
Level 2 = 35# sandbag, 105# thruster, 24″ box
Level 3 = 35# sandbag, 65# thruster, 20″ box
Level 4 = 20# sandbag, 35# thruster, 16″ box
All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.
Registration
To register, please sign up in Wellness Living. This is a free event (does not count toward class totals).Guests from other CrossFit boxes are welcome and encouraged to participate! ONLINE REGISTRATION CLOSES AUGUST 31stSEPTEMBER 2nd to give us time finalize heats and teams!
Please try to establish your 4-person teams in advance of the event.
For non-ICA members, email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
For ICA members, we will have sign up sheets at the gym (one for each Level). Please list your team, partial team, or sign up as a free agent no later than August 31.
Schedule
7:30 – Gym opens
8:15 – Opening Remarks
8:30 – Heat 1
9:10 – Heat 2
9:45 – Group Photo in the Parking Lot
9:50 – Heat 3
10:10 – Heat 4
11:15 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages and snacks to share!
We will release heat assignments a few days before the event. [9/9 Update: heat assignments]
Parking
The parking lot will be closed so we can set up a “tent city” for our athletes and spectators! The 200m running route will take place in the parking lot, too. The highlighted areas shown below will be available for parking: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.
Spectators and Guests
Family and friends are welcome to join us! Those who plan to spectate and cheer do not need to register. Anyone who wants to participate in the WOD is required to register and complete a waiver.
Parking Lot Party
Bring your canopies, folding chairs, and yard games to create a “tent city” in the parking lot! During the event, we’ll have water and snacks available for participants. Around 11:15 we’ll serve up some wings and pizza. Please bring snacks, food, desserts, and beverages to share… including cold, adult beverages if desired!
Special Note
Remember that our annual 31Heroes event is a fundraiser, not a competition. The focus of the day is honoring the 31 Heroes, enjoying a grueling workout with 100 of your closest friends, and celebrating our incredible community of fitness!
Thank you for your support of the 31Heroes! We can’t wait to workout, fundraise, and celebrate with you all!
WOD Notes: We’ll be building to a heavy 4 rep today! Aim for ~65% on your first set and plan to top out in the 85% range. For the jumping squats afterward, do everything in your power to not stop moving!!
WOD Notes: Shoot to finish this workout in under 15 minutes. That means averaging less than a 2:15/400m pace throughout the runs and completing each set of pull ups in under 1:00, 2:00 and 3:00 respectively. Feel free to alter the runs to 600-400-200 if running isn’t your favorite but you’d like to keep up the intensity!
Community Notes: Happy Birthday Dave L and Stephanie M!
WOD Notes: Choose a weight that will give you a chance at going unbroken for several rounds on the hang power snatches and overhead lunges, although you may choose to put the bar down between the two. Anyone who doesn’t feel like going overhead could turn this into hang power cleans and front rack reverse lunges (likely at 95/63#).
Event Note: Mark your calendars for Sunday September 11 for our annual 31Heroes WOD & Fundraiser!
WOD Notes: A deficit deadlift means you stand on top of a 25 or 45# plate and reach lower than you normally would to start the lift. For most lifters, this will make it slightly harder to move weight. For some others, this will actually feel more natural. Either way, you get to work on range of motion and brute strength today!
Lana getting strong in the Teen Strength & Speed program!
Workout of the Day
Complete 21-18-15-12-9 reps for time of:
Chest to bar pull ups
DB/KB thrusters (2×50/35#)
Time cap= 20 minutes
WOD Notes: Choose a set of DBs that will let you complete each round in 2 or 3 sets. The pull ups should take less than 90 seconds in the first 3 rounds and ideally get faster as you go!
WOD Notes: Shoot for your first set of bench to be around 70% of your 1RM. Finishing around 90% is possible! In order to finish the cash out in the time cap, choose a ring dip modification that will take 1-3 sets to complete.
WOD Notes: Partners should try to run together, but if you have very different 400m run paces, the faster runner can start on the next set of movements before their partner returns. Modify to a row (500/400m) or shorter run (250m) as needed. During the power cleans, front squats and box jumps, one partner will work while the other rests. You have to combine for 60 reps but it does not need to be divided evenly!
Community Notes: Happy Birthday Briag G and Elissa!
Teamwork makes the dream work! Reese, John & Sage working through the quarterfinals!
Workout of the Day
AMRAP in 5 minutes of:
7 push ups
7 KBS (53/35#)
Rest 2 minutes then AMRAP in 4 minutes of:
5 push ups
5 KBS (53/35#)
Rest 2 min then AMRAP in 3 minutes of:
3 push ups
3 KBS (53/35#)
WOD Notes: Choose a push up rep scheme or modification that will let you complete the first several rounds of each AMRAP unbroken. That last 3 minutes is going to be unreasonably fast!!
Schedule Notes: Due to extenuating circumstances (coach availibility due to the CrossFit Games), we will be CLOSED this Sunday, August 7. We apologize for the inconvenience. If you were planning to work out with us on Sunday, we’d love to see you complete the WOD at home and post your results to SugarWOD! The workout as planned calls for a rower, but you can sub a run or other cardio of your choice. Thank you for your understanding!
WOD Notes: Push jerks will be completed “across,” meaning you choose 1 weight and ideally stay there for all 8 sets. Choose the most difficult form of handstand push up that you can do today (AHAP = as hard as possible)! That could mean using a deficit, elevated postion, wall walks, A-frame, bottoms up KB presses or handstand holds.
Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser! You can join our fundraising team or donate to our team HERE!
WOD Notes: Choose a single leg squat progression that will let you complete each round in less than 3 minutes. If squat snatches don’t feel good, consider power snatches or squat cleans! Programming credit: CrossFit.com 220717.
Continue adding 5 wallballs and 10 double unders until time expires.
Rest 3 minutes, then:
Alternating EMOM for 10 minutes of:
15 sec L-sit hold (min 1/3/5)
30 second headstand hold
WOD Notes: There will be lots of work getting done today! Part 1 of this workout should be fast while part 2 is more skill work and strength based. Come in for a well rounded day of fitness!
Community Notes: Happy Birthday Dom! And, please stop in to ICA today or tomorrow to collect your “Reese Fan Tee” and send her off to Madison with some ICA spirit!
WOD Notes: In the event of rain, substitute a 500/400m row for the run. Shoot for a push press weight that takes 1 or 2 sets/round in round 1 and no more than 5 sets in round 3. The toes to bar should take less than 2 minutes/round.
WOD Notes: This is Carver’s birthday workout and an annual ICA benchmark! The scale for ring muscle ups will be 2x push ups. The scale for wall climbs will be 3x push ups + 3x hollow rocks. Whatever modifications you choose to make, record them accurately as this one will come around again!
WOD Notes: This is an interval style workout where each round is a sprint! The power snatches will likely be dropped each rep, but touch and go if you can! If you’re newer to power snatches, consider increasing the reps to 6 per round and staying lighter. There will be a cut-off at 2 minutes each round to ensure at least a minute of rest.
Take 12 mintues to work strict ring muscle up progressions.
Then Overhead Squat 2-2-2-2-2-2
WOD Notes: It’s a great day to work on building towards muscle ups! No matter where you are in your journey, we’ll have an option to help your development.
400m farmer carry (as heavy as possible, 8 min cap)
Rest 5 minutes
1 mile run (as fast as possible (12 min cap))
WOD Notes: Today we challenge ourselves with a heavy farmer’s carry followed by the main event – It’s a 1 mile time trial day! Come in to polish up your running form and establish a new benchmark for the mile run. Choose a farmer carry weight that will let you complete the 400m with no more than 5 drops.
Community Notes: Happy birthday Joe Malone & Coach Ricky!
WOD Notes: This workout is fairly slow and steady. The bench press will need to be broken up at some point (probably early on). Choose a box jump height that is challenging but poses little to no risk of failure.
Community Notes: Happy birthday Karen Smith & Swetha!
Note: The AC is not functioning in the gym and the temp was 85* as we locked up. Be prepared with some cold water for a sweaty sumo deadlift day! We’ll update when it is functioning again.
Patty working through her plyo ski hops!
Workout of the Day
Sumo Deadlift 1-1-1-1-1-1-1
Then complete 4 rounds NFT of:
20 banded kneeling KB goblet squats
20 calf raises (unweighted)
WOD Notes: Today we’ll build to a heavy sumo deadlift single. Shoot for the first set to be around 70% of your PR. Only attempt a new PR if the lifts are feeling good and form is staying intact!
WOD Notes: The strict handstand push ups should take less than 2 minutes in the early rounds and never longer than 3 minutes. If handstand push ups aren’t in your arsenal, consider 2x regular push ups or bottoms up KB presses.
WOD Notes: The squats today should be heavy enough to be slow and methodical but light enough that you can keep moving for the entire 30 seconds. Ideally you should get between 8 and 15 reps per round.
Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!
Quinn using leg gains earned at ICA to navigate with her equine partner, Skye!
Workout of the Day
Shoulder press 10-8-6-4-2-2-2
Then complete 3 rounds NFT of:
20 bent over reverse flies
20 lateral raises
20 front raises
WOD Notes: We’ve got a LOT of shoulder presses today! If you are unsuccessful on hitting any of the sets (particularly the 8-6-4), adjust the weights as necessary and move on to the next set. There is no need to repeat. For the accessory work, 10# plates will feel absurdly heavy. Most athletes will use, 1, 2.5 or 5# plates.
WOD Notes: Ideally the first several rounds of this workout should take less than 2 minutes. It may slow down as DU and pull ups fatigue. Try to keep moving!
40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
40 abmat sit ups
400m run
40 abmat sit ups
40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
800m run
Time cap = 24 minutes.
WOD Notes: You may alternate hands on the DB work as often as you like but each arm must perform equal work. We anticipate most people will switch hands every 5 reps.
WOD Notes: Choose a push up scale that will let you complete each round of push ups in under 1 minute. The KB deads should be a glute and leg movement. If your back rounds while picking up the KB from the floor, plan on raising the bell on 45 or 25# plates until your midline can remain straight!
WOD Notes: The goal in this workout is to have at least 30 seconds to play with bar muscle ups each round. If bar muscle ups aren’t in your arsenal yet, jumping bar muscle ups or strict pull ups will work just fine!
WOD Notes: The snatch balance is designed for you to work on your speed under the bar. Plan to go as low as you would on a regular snatch. If you know that is a partial knee bend (not full depth), then hit the same depth on the snatch balance!
10R/10L single-arm opposite leg KB/DB Romanian deadlifts
10R/10L plank knee-to elbow (slow)
WOD Notes: Shoot to open with around 60% of your 1 rep max and end around 80%. If you’re newer to deads, plan to stay light and hit 2 to 3 times as many sets to get more consistent with the movement.
WOD Notes: Each round of this workout should take less than 5 minutes and should be capped at 6. To make that happen, choose a front squat weight that can be done in 1 or 2 sets. Toes to bar should be in 1 to 4 sets even when fatigued.
WOD Notes: This workout was modified from one of the last chance qualifiers for this year’s CrossFit Games athletes. Anyone who wants to look up theoriginal workoutand take it on is welcome to do so (also a 20 minute time cap)!
Take 30 minutes to build to a heavy 1 rep clean and jerk.
Minutes 1-10: Lift every minute.
Minutes 11-30: Lift every 2 to 3 minutes as desired.
WOD Notes: It’s a great day to get better at weightlifting! Plan on starting around 40 to 50% of your 1 rep max and potentially building to a new PR at the end! If you’re not comfortable with the lift yet, consider hitting a rep or 2 every minute for the full 30 minutes. Either way, you’re going to get a bunch of practice!
WOD Notes: Diane is one of our annual benchmarks. Choose a deadlift weight that will take 1 to 3 sets to complete each round. No matter where you are in your handstand journey, don’t shy away! We’ll spend a fair amount of time drilling handstands and handstand push up variations in class!
